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The Best Anti-Depression Foods

Clinical depression, or a persistent low mood, affects nearly 19 million Americans, according to the National Institute of Mental Health. Many of these individuals take antidepressant drugs. However, research published in 2008 by Irving Kirsch, M.D., of the University of Hull in England demonstrates that modern antidepressants work no better than a placebo for mild to moderate cases of depression. Certain foods may have an antidepressant effect if you wish to avoid medications of questionable efficacy and treat your depression naturally.

  1. Omega-3 Fatty Acids

    • Research published in 2005 by scientists at McLean Hospital suggests that foods high in omega-3 fatty acids fight depression. These foods include walnuts, canola oil and cold water fish such as salmon, sardines and tuna. Scientists suspect that omega-3 fatty acids prevent neurotransmitter imbalances, which are thought to be a cause of depression. This research corresponds with anecdotal evidence suggesting that countries with high fish consumption have lower levels of depression.

    B Vitamins

    • High levels of homocysteine, a type of protein, are linked to depression. Decrease your homocysteine levels by eating a diet high in B vitamins, including folic acid, vitamin B2, B6 and B12. According to Chris Iliades, M.D., foods high in B vitamins include fruits, vegetables, nuts, beans and whole grains. The National Institute of Health reports that you can also get your B12 from animal products such as meat, eggs, fish and dairy.

    Serotonin and Tryptophan

    • Scientists believe that low levels of the chemical serotonin play a role in depression. To produce serotonin, you first need to consume another chemical called tryptophan, which is an amino acid found naturally in animal protein. Foods high in tryptophan include meat, fish, beans and eggs. Turkey, especially, is high in tryptophan.

    Natural Foods

    • The standard American diet, which is high in processed carbohydrates, may also contribute to depression. At some point, you've probably experienced a blood sugar crash, which comes from eating foods high in simple sugars that metabolize very quickly. These foods provide an energy rush followed by a crash. Low blood sugar can cause mood swings and aggravate your depression symptoms. Keep your blood sugar stable by eating natural foods that are high in fiber and protein.

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