Depressionis a mood disorder that can make you feel sad, sluggish, and low on energy.
This article discusses foods that can help fight depression and some that you should avoid.
Leafy Green Vegetables
Leafy greens likespinach, collard greens, andkalecontainmagnesium, which may help with mood.
FreshSplash / Getty Images
One study found that berries may have mood-enhancing effects similar to Depakote (valproic acid), ananticonvulsant medication.
Turkey
Turkey containstryptophan, an amino acid your body uses to make the mood-regulating chemicalserotonin.
Studies have found people who consume tryptophan have a lower risk of developing symptoms of depression andanxiety.
Carrots
Carrotssupply unique antioxidants calledcarotenoids, known to have anti-inflammatory effects on the body.
In some studies, consuming more carotenoids has been shown to lower symptoms of depression and anxiety.
They also contain brain-healthy monounsaturated fatty acids, which may have an antidepressant effect.
Mushrooms
Mushroomsare rich in B vitamins andselenium.
Some research suggests that a lack of these nutrients may be linked to symptoms of depression.
Tomatoes
Tomatoesare packed with antioxidants.
They also contain iron, vitamin B6, and tryptophan, nutrients your brain needs to produce mood-regulating chemicals.
Brazil Nuts
Brazil nutsare edible seeds from the Brazil nut tree.
They contain many nutrients, including selenium, magnesium, potassium, zinc, calcium, and iron.
The nuts also provide a compound called ellagic acid, which hasantioxidantand anti-inflammatory properties.
In some studies, ellagic acid has shown antidepressant effects on the brain.
Milk
Milkis a good source of vitamin D, which may ward off symptoms of depression.
Coffee
Coffee containscaffeine, which could give you a quick mood lift.
Mussels are rich in omega-3 fatty acids, which could decrease inflammation and promote brain health.
Hydration and Depression
Staying hydrated is also important if you have depression.
Studies show drinking plain water can lower the risk of depression and anxiety.
A Word From Verywell
What Foods Should You Avoid If You Have Depression?
When it comes to depression and food, it’s not just what you eat.
It’s also about what you don’t eat.
Generally, you should stay away from foods that are processed, sugary, or fried.
Junk Food
Junk foods are high in calories and low in nutrients.
Alcohol
While its sometimes known for relieving stress, alcohol can worsen symptoms of depression.
Heavy drinking can also makeantidepressantmedications less effective.
Summary
Many foods contain specific substances that may help ease symptoms of depression.
However, no food will cure the disease.
Its better to focus on a well-balanced, healthy diet to improve your mood.
A balanced diet includes proportional amounts of fruits, vegetables, whole grains, and lean meats.
14(12):e32359.
2020;12(6).
Lindseth G, Helland B, Caspers J.The effects of dietary tryptophan on affective disorders.Arch Psychiatr Nurs.
2015;4(3):132-141. doi:10.1016/j.imr.2015.07.003
American Heart Association.Fish and omega-3 fatty acids.
Distribution of vitamin B12 in bivalve tissues: Investigations of larval and adult lifestages.Aquaculture.
2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88
Harvard T.H.
Chan School of Public Health.Ultra-processed foods may increase risk of depression.
Columbia University.Junk food may increase depression risk.
National Alliance on Mental Illness.Medication FAQ: Can I drink alcohol while taking antidepressants?
