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5 Foods for Fighting Depression

"A major nutritional deficiency of people with depression is in omega-3 fats, which help decrease inflammation and improve mood regulation," says Taz Bhatia, MD, integrative health expert at the Atlanta Center for Holistic and Integrative Medicine. In a May 2014 study in the American Journal of Epidemiology, researchers found those who ate fish two or more times per week had a 25 percent lower chance of developing depression. "We think omega-3 fatty acids found in fish such as fresh salmon, tuna and sardines might be what are protecting women against depression," says study co-author Kylie Smith, post-doctoral research fellow at the University of Tasmania in Australia. "It's been suggested that the omega-3s may change the composition of cell membranes or the function of their proteins."

Salmon

“A major nutritional deficiency of people with depression is in omega-3 fats, which help decrease inflammation and improve mood regulation,” says Taz Bhatia, MD, integrative health expert at the Atlanta Center for Holistic and Integrative Medicine.

Researchers in a January 2013 study investigated the relationship between symptoms of depression and eating tomatoes and tomato-based products. The results, which were reported in the Journal of Affective Disorders, show participants who regularly consumed tomatoes had nearly half the odds of depression as those who didn't get a consistent tomato fix. "Tomatoes contain lycopene, an antioxidant that's a powerhouse in preventing heart disease, stroke and now depression," Dr. Bhatia says. It's not clear whether the prevention of depression is indirect due to lycopene's positive effect on overall health, but either way, "include tomatoes in your diet at least four times per week – think tomato soup, salads or homemade pasta sauce," Bhatia says.

Tomatoes

"The biggest micronutrient deficiency in depression are the B vitamins, specifically vitamin B-6, which regulates the metabolism and breakdown of all neurotransmitters, including serotonin and dopamine," Bhatia says. Researchers in a February 2013 review in Neurochemistry International revealed the importance of vitamin B in regulating mood, reporting it can even boost serotonin (a key mood-regulating brain chemical) levels in people with depression. Chickpeas are a major source of vitamin B, so "add them to your salad, pack hummus for lunch or make a falafel sandwich," she says.

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Chickpeas

June 2015 findings in the American Journal of Clinical Nutrition linked higher fiber intake with lower depression rates, while refined grains (think processed carbs, such as white bread) were associated with higher rates of depression. Researchers think this has to do with blood sugar levels. When you eat refined grains, your blood sugar goes up and down a lot, which "can lower brain glucose and trigger hormones such as adrenaline and cortisol that can cause mood changes," says study co-author James Gangwisch, PhD, psychiatry professor at Columbia University. "Whole grains are high in fiber and slow digestion, and they're a great source of complex carbohydrates needed for brain fuel," Bhatia adds, noting that whole oats, buckwheat and quinoa are her top picks.

Whole grains

"Nuts may be the perfect superfood, since they're a triple threat for depression: high in protein and amino acids, healthy fats like omega-3s and tryptophan, the brain-soothing chemical that builds serotonin levels," Bhatia says. Researchers in a February 2013 review in Neurochemistry International noted the importance of eating tryptophan-rich foods to prevent or reduce depression. Include several servings of nuts and seeds in your daily diet, such as almonds, cashews, walnuts, pumpkin seeds and sunflower seeds.

Nuts And Seeds

“Nuts may be the perfect superfood, since they’re a triple threat for depression: high in protein and amino acids, healthy fats like omega-3s and tryptophan, the brain-soothing chemical that builds serotonin levels,” Bhatia says.

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