Foods that help with depression

What should someone with depression eat? Healthy eating can support mood, energy and brain health, and research has linked healthy eating patterns such as the Mediterranean diet with a lower risk of depression. But food is not a replacement for treatment; if you are depressed, think of a healthy diet as something to add alongside treatment (therapy or medication).

Foods that can help with depression

If you are looking for foods that may help your mood, consider these:

Fruit and vegetables

Fruit and vegetables provide vitamins, fibre and antioxidants. Leafy greens, legumes and citrus fruit are sources of folate (vitamin B9); folate plays a part in making brain messengers such as serotonin, and low folate has been linked with depression.

Protein

Protein foods such as chicken, fish, legumes, eggs and nuts (such as walnuts) provide amino acids like tryptophan and tyrosine, which the brain uses to make serotonin and dopamine.

Healthy fats

Healthy fats such as olive oil, avocado, nuts and oily fish (such as salmon and sardines) are good for the brain. Oily fish are a source of omega-3 fatty acids, and some studies have found they can help alongside treatment for depression.

Foods with selenium

Selenium is a mineral found in foods such as Brazil nuts, fish and seafood, eggs and whole grains. Some studies have linked low selenium with low mood, but the evidence is not yet conclusive. Do not overdo Brazil nuts, because too much selenium is also harmful.

Dairy

Fermented dairy foods such as yoghurt and kefir contain probiotics (helpful gut bacteria). The link between gut health and the brain is being studied, and early results are promising, but they are not yet strong enough for a firm recommendation.

Dried fruit

Dried fruit such as apricots, dates and prunes contains fibre and minerals, but also a lot of sugar; eat it in moderation.

Water and drinks

Even mild dehydration can affect mood, energy and concentration, so drink enough water through the day.

Regular meals and cutting back on sugar and processed food also help keep energy and mood steady. Too much caffeine can make anxiety and poor sleep worse. Alcohol is a depressant and makes depression worse; if you are depressed, it is best to avoid it.

To learn more, read the article on depression.