Foods To Help Reduce Depression Symptoms

There are various types of depression. While the types of this mood disorder can vary somewhat, each one is a potentially debilitating mental illness that can leave those who experience it feeling hopeless, tired, sad, and empty. Treatment typically consists of some form of talk therapy, sometimes in combination with medication. In tandem with these, there are various lifestyle changes and practices that may also help reduce symptoms of this condition. 

Eating habits are one lifestyle factor that research suggests may play a role in an individual’s mental health overall. Read on to find out what recent studies say about food and depression, which ones in particular may help reduce depression symptoms and which may worsen them, and what else you can do if you're experiencing symptoms of this mental health condition.

How do eating habits impact mental health and risk of mental illness?

The body and mind are intricately interconnected, as research continues to reveal. One major example of this is the gut-brain axis, which is a bidirectional network of metabolic systems allowing the brain to influence digestive activities. For example, it can control the release of bio-chemicals that affect the environment in the intestines, which can affect the body’s immune response and other functions. Since it’s bidirectional, this system also allows the gut microbiome to influence neurological systems which control cognition and mood.

When inflammation is present in the body, immune cells consume more energy to combat it. This increased energy consumption may trigger the system to reduce production of the brain chemical dopamine—which can result in physical sluggishness and depressive emotional feelings.

Research on eating habits

A 2020 review of studies on the link between eating habits and depression that included over 455,000 participants from around the world offers further insights into this topic. It indicates that eating habits may play a significant role in the prevention and treatment of mental illness. Specifically, the findings suggest that major depression may be associated with eating patterns which involve few anti-inflammatory foods, sources of magnesium, folic acid, and omega-3 fatty acids and include a lot of processed foods.

Furthermore, the researchers noted that the more nutrient-rich foods a person eats, the more symptoms seem to improve for many people. Eating more fruits, vegetables, and fish appeared to be connected to a lower risk of depression. Conversely, high intake of soda, sugary foods, and highly processed fast food appeared to be associated to increased depression risk.

Specific nutrients: vitamin D, omega-3 fatty acids, and more

If you’re experiencing symptoms of a mental health condition, it’s typically recommended that you connect to a doctor and/or a mental health professional for support and treatment advice. Likewise, it’s recommended to speak to a nutritionist before significantly altering your food choices. 

That said, there are certain foods that may help prevent and/or reduce some symptoms of depression when consumed regularly and in reasonable amounts. These include foods rich in folic acid and minerals, lean protein, and omega-3 fatty acids, or those that are part of a specific diet or eating pattern known as the Mediterranean diet. Some foods that fit this description include the following.

• Nuts and seeds are high in omega-3 fatty acids like alpha-linolenic acid as well as vitamins E, B6, folate, and niacin and minerals like calcium, magnesium, zinc, and potassium. The highest-quality nutrition is usually found in raw or lightly roasted nuts and seeds that don't have added salt or other additives. 
• Dark leafy greens (fresh or frozen) such as kale and spinach are rich in folic acid, iron, and many other vitamins and minerals. 
• Berries (fresh or frozen) are high in vitamins B and C and have valuable inflammation-reducing antioxidants. Some research suggests blueberries in particular may be linked to the reduction of inflammation and the improvement of symptoms of depression. 
• Avocados are high in essential fatty acids, amino acids, vitamin E, beta-carotene, and folate. 
• Oranges contain high levels of vitamin C and folate. 
• Oily fish (fresh or canned) like sardines, tuna, salmon, and anchovies are notably high in omega-3 fatty acids and vitamin D. Plant sources include walnuts, flax seeds, chia seeds, Brussels sprouts, spinach, and the herb purslane. 
• Beans and lentils (fresh or canned) are significant sources of protein, fiber, folate, and the minerals potassium and magnesium.
• Green tea has antioxidants, which some studies suggest may be beneficial to mental health. Plus, some report that the ritual of relaxing with a cup of tea can also contribute to feelings of well-being.

Foods to consider limiting or avoiding

Just as there are certain foods to maybe help reduce symptoms of depression, there are other foods that may exacerbate symptoms. Research suggests that the following may be associated with an increase in depressive symptoms, so consuming lower levels of these or avoiding them could benefit your mental health. We’ve also listed alternatives to consider when possible/available.

• Refined sugar (consider honey or stevia as alternative sweeteners)
• Refined grains and flour (consider whole grain versions)
• Trans fats, also called hydrogenated fats or oils, which are found in margarine and many other products (consider butter or other natural fats)
• Artificial flavors and colors (consider looking for natural alternatives)
• Alcohol
• Highly processed, packaged foods, from chips to biscuits to low-fat cheese
• Packaged drinks like soft drinks, sports drinks, and energy drinks—especially those with artificial flavors or colors and/or high levels of caffeine

Tips for consuming more nutritious and less processed food

Making sustained, positive changes to your eating patterns can be difficult, but it’s typically worthwhile for both your mental and physical health. If you’re looking for tips on how to make some positive swaps, asking a nutritionist and considering the following tips might be helpful. 

Shift your perspective

It may be helpful to look at changes to your eating habits from the lens of trying to incorporate more nutrient-dense foods as you are able rather than taking away everyone which isn’t. To put it another way, focusing on adding nutrition when possible as your top priority can be a helpful place to begin. Remember that frozen and canned items can provide important nutrients as well, which can be helpful if availability, cost, or convenience are a barrier.

Plan and prep ahead of time

Many people end up eating more fast and/or processed food than they’d like precisely because it’s fast and easy. So if you’re able to make it quicker and easier for yourself to eat nutritious foods, you may be more likely to do so. Planning your meals or prepping certain foods in advance so you can make nutritious snacks and meals in less time could help. 

Look into ingredient-swapping

Food that makes us feel good and brings us joy can be valuable to mental health, cultural connection, and community, regardless of whether it’s a rich source of nutrients or not. Not every morsel you eat has to be perfectly nutritious, but making swaps when possible could help you make significant strides in boosting your nutrient intake. Researching ingredient swaps online is one way to find more nutrient-rich substitutions for certain foods you might use at least some of the time.

Seeking professional support for depression symptoms

Although lifestyle changes like incorporating foods to help with depression into your eating habits may help reduce symptoms of a condition like depression, they’re not typically enough on their own. If you’re experiencing symptoms, it’s generally recommended that you meet with a mental health professional who can evaluate and address them. The first-line treatment for depression is generally some form of talk therapy, sometimes in combination with medication. That’s why connecting with a therapist can be a helpful step in the journey toward managing your mental health.

Since common symptoms of depression can include fatigue and low energy, it can sometimes be difficult for those with this condition to take the necessary steps to locate, schedule an appointment with, and travel to see a therapist. In cases like these, online therapy can represent a more convenient alternative. 

With a platform like BetterHelp, you can get matched with a licensed therapist who you can speak with via phone, video call, and/or in-app messaging to address the challenges you may be facing. Research suggests online therapy can be just as effective as in-person therapy for treating a variety of mental health symptoms in many cases, so you can generally feel confident in choosing whichever format you feel most comfortable with.