Foods That Help Battle Depression – Try These 12 Antidepressant Food Items Today
Well, admit it or not, but one of the most ignored aspects of mental health is Nutrition. Food items we consume on a daily basis certainly plays a significant role in our Physical, Mental & Emotional health.
Unfortunately, there’s no proven diet that can relieve depression. However, eating certain foods may not literally ease the symptoms, but can instantly put you in a good mood. Listed below are various food items that help to maintain chemical balances, promote brain health. Including some rich anti-depression food items in your daily diet plan can certainly be helpful to battle depression, anxiety & other mental illness problems.
The Fascinating Connection Between Diet And Depression
According to a review done by, The American Journal of Clinical Nutrition – Healthy foods, particularly rich in vegetables, fruits, fishes & whole grains tremendously helps in reducing the risk of depression & stress.
The most common nutritional deficiencies seen in depressed & mental disorder patients are:
- Long-Chain Of Omega-3 Fatty Acids (EPA, DHA)
- Vitamin A, Vitamin B6, Vitamin B12, Vitamin C
- Folate, Iron, Magnesium, Potassium, Selenium, Thiamine, Zinc, Serotonin, Carotene
- Amino Acids (Tryptophan, Tyrosine, Oleic, Phenylethylamine& Methionine)
- And Fibre
When we take a close look at the diet of depressed people, a common observation that appears is their nutrition level is far from adequate. They usually make poor food choices, which might actually contribute to depression and other mental health problems. According to, Randomized Controlled Trial published in the Journal PLOS ONE, the symptoms of depression dropped significantly among a group of young adults when they strictly followed Mediterranean-Style Diets. It is composed of all the aforementioned nutrients that have significant antidepressant benefits.
So, whatever dietary preferences you have right now, try these varieties of options to enjoy mood-boosting benefits instantly. Listed are some of the Best Antidepressant Food Items That You Can Include In Your Diet Today!
Diet For Anxiety And Depression: 12 Best Anti-Depression Foods You Must Include
Research show that certain foods may have antidepressant effects.
1. Mussels (Rich In Selenium, Zinc, Iodine & Other Proteins)
Loaded with some of the highest naturally occurring levels of vitamins B12, Mussels can certainly help insulate your brain cells. Since vitamin B12 is a specific nutrient that is found to be lacking in most of us. Having mussels can significantly help to fight depression & keep your mood-regulating thyroid on track.
Other Antidepressant Foods High In Selenium Include:
- Oysters & Other Seafood
- Brazil Nuts
- Whole Grains
- Organ Meats, Such As Live
2. Mushrooms(Rich In B Vitamins, Selenium)
Undoubtedly a tasty treat to your taste buds, several people don’t know that Mushrooms are certainly a great Antidepressant food item, to battle depression. Its chemical properties oppose insulin & help in lowering blood sugar levels. They are a high source of consuming probiotics since it promotes healthy gut bacteria. Full of proteins, vitamins, minerals & antioxidants, Mushrooms are a superfood that helps the body eliminate free radicals & prevents damage to cells & tissues.
Other Antidepressant Foods High On B Vitamins Include:
- Poultry Items
- Some Fortified Cereals
3. Tomatoes (Rich In Folate, Vitamins C, Vitamins K, Potassium)
Packed with lycopene, a type of antioxidant that reduces stress & helps in repairing damaged brain cells, Tomatoes are another worth-including best antidepressant food to include in your diet. Apart from fighting depression, eating Tomatoes can help to preserve bone health & osteoporosis. It certainly reduces the risk of cardiovascular disease & also protects skin damage caused due to UV rays. In fact, they are 95% of water & 5% combined with fiber & carbohydrates.
Other Anti Depression Foods Items High On Folate Include:
- Dark Leafy Vegetables
- Fruits & Fruit Juices
- Dairy Products
4. Walnuts (Rich In Omega-3 Fatty Acids, B Vitamins)
When consumed in moderation, Walnuts can be a good source of heart-healthy monounsaturated fats & proteins. Antidepressant food gets an edge to reduce the symptoms of anxiety & stress, as it contains rich plant-based contents of omega-3 fatty acids. These acids are great at alleviating panic attacks. Additionally, it brings lots of nutritious values that help in supporting & maintaining overall brain health & fight anxiety.
Other Anti Depression Foods Items High On Omega-3 Fatty Acids Include:
- Cold-Water Fish (Salmon, Sardines, Tuna & Mackerel)
- Flaxseed, Flaxseed Oil
- Chia Seeds
5. Beans(Rich In Magnesium, Thiamine, Iron, Folate, Zinc)
Beans have high levels of folate & zinc. Both the contents are effective supplements to battle depression. They are absolutely amazing for improving your overall health, because of its nutritional values, including protein, carbohydrates, folate, fiber & they are significantly low in cholesterol. They are also a great source of intaking selenium, antioxidants, which can help you lift your mood instantly. Beans are rich in B Vitamins, iron, magnesium & thiamine. They are a good source of protein & keep your blood sugar levels stable.
Other Anti Depression Foods Items High On Magnesium Include:
- Seafood & Cruciferous Vegetables
- Rice & Wheat Bran
- Peanuts & Peanut Butter
6. Leafy Greens(Rich In Serotonin Proteins, Magnesium)
In our list of diet for anxiety and depression – Leafy greens such as spinach, lettuce, swiss chard, watercress & mustard greens have to be included. All the leafy greens are high in serotonin proteins, folate, which are one of the ‘must-consume’ vitamins to prevent & treat depressive orders. Also, the addition of other vitamins & minerals like magnesium surely helps to affect mood-related chemicals in the brain, regulates cortisol levels & keeps them at normal.
Other Foods That Helps Battle Depression & Boost Serotonin Levels Are:
- Soy Products
- Cheese & Tofu
7. Apples(Rich In Fiber, Water & Lot Of Proteins)
An apple a day keeps a psychiatrist away. Just like other antidepressant food items mentioned here, Apples are high in antioxidants that can help to prevent inflammation on the cellular level. What’s more? Apple has been linked to a lower risk of heart disease. It contains soluble fiber that helps in lowering blood cholesterol levels. Just have one raw, unpeeled, medium-sized apple to consume lots of nutritional values like Calories, Cards, Sugar, Fiber, Water, Protein, etc.
High-Fiber Foods That Help Battle Depression Are:
- Fruits Like Banana, Orange, Strawberries, Guava, Persimmon
- Whole-Grain Cereals
- Unprocessed Wheat Bran
8. Sweet Potatoes(Rich In Carotene)
Sweet Potatoes are another worth-trying anti-depression food item that contains carotenoids, a type of antioxidant that helps in warding off depression & stress. Besides all the super-rich vitamin B6, B12, Sweet Potatoes are just a delicious treat. Having this antidepressant food, you can significantly reduce the oxidative stress in DNA, which is mostly linked to problems like anxiety, depression & schizophrenia. Rich in carotene, Sweet potato aids in dipping mutilation to brain cells, which might create a negative impact on mental health, if not indulge in your diet. Must-include items in your diet for anxiety & depression.
Maintain Diet & Depression With Foods High In Carotene:
- Romaine Lettuce
- Red & Yellow Peppers
9. Blueberries(Rich In Powerful Antioxidant Flavonoid Anthocyanin)
Blueberries are one of the best foods that help battle depression & other mental problems. Containing the highest antioxidant properties of all fruits, eating Blueberries can significantly improve memory & reduce the risk of most common Parkinson’s disease. They contain high amounts of water, so you can never be dehydrated which can ultimately lead to poor mood & increased anxiety. Since Blueberries are free from sodium, it’s a great option for people to keep healthy blood pressure.
Maintain Diet & Depression With Foods High In Flavonoid Anthocyanin:
- Black Rice
- Black Bean
- Blue Corn (Maize)
- Blackcurrant, Redcurrant
- Black Raspberry, Cherry
Image Source: blueberrycouncil.org
10. Eggs(Loaded With Essential Amino Acids)
Eggs help in boosting energy required for dealing with your entire day’s activities. In terms of being an antidepressant food, Eggs are great to prevent hunger & unnecessary craving issues. Thence, it would help you consume less food & keep you stay free from unhealthy indulgence. It might sound strange, but fat is an essential part of a healthy diet & in fact, having eggs plays a crucial role in maintaining mental health. Eggs are best-known for improving fitness since they are a rich source of essential amino acids, proteins, vitamin B, omega 3 & zinc.
Foods To Fight Depression That Are Rich In Amino Acids:
- Lean Meats
- Legumes & Beans
- Whole Grains
- Cottage Cheese
11. Avocados(Loaded With Oleic Acids & Other Essential Vitamins)
Avocados are another superfood that contributes well to fight mental issues like stress & depression. They are full of Omega-3, Oleic, Tryptophan & Folate, all essential fatty acids needed to regulate the brain’s neurotransmitters. An average avocado contains 4 grams of proteins, which is quite higher than other fruits. Filled with Vitamin K & different kinds of Vitamin B9, B6 & B5, Vitamin C & E12. Avocados are great antidepressant foods that give you brainpower.
High On Oleic Acids Are The Foods That Helps Battle Depression:
- Edible Oils
- Meat (Beef, Chicken & Pork)
- Sunflower Seeds
12. Dark Chocolate(Rich In Phenylethylamine, Flavanols)
Say yes to dark chocolate, if you want to quickly beat symptoms of depression. Having a regular small piece of dark chocolate helps in releasing serotonin that basically relaxes blood vessels of the cardiovascular system. For most of the people, dark chocolate has turned out to be a great food item for improving mood & also makes an individual feel better during menstrual cycles. It stimulates the production of endorphins & reduces cortisol, the stress hormone. Dark Chocolate also contains antioxidants that help in lowering blood pressure.
Other Anti Depression Foods That Are Rich In Phenylethylamine & Flavanols:
- Firm Tofu
- Pinto Beans
- Seeds (Squash & Pumpkin)
- Black & Green Tea
- Red Wine
Image Source: eatthis.com
Supercharge Your Mood With What You Eat!
So, these were the best anti-depression food items that help in battling depression & other mental problems.
Based on the 2017 study, we found that people suffering from moderate-to-severe depression were able to fight depression within 12 weeks when they introduced nutritional food items in their diet. So, even if you’re looking for a clear path to better long-term health, the first step is to start eating fresher veggies & fruits on a regular basis. Avoid items like processed food, refined sugar, gluten & alcohol as they can create inflammation throughout the body & promote chemical
imbalances in the brain. This can simultaneously deplete the nutritional values as well. Regular intake of these food items can eventually worsen symptoms of mental illness. So, a big NO, NO to them!