Depression Fighting Healthy Foods to Boost Your Mood
Think a glazed doughnut or a greasy burger will help you feel better? Think again. The science on food and mood suggests a feel-better treat should look different.
Foods That May Help You Feel Better
Not only does a healthy diet help control your waistline, but smarter food choices may help keep depression at bay. And the reverse is true, too: A high-fat, high-sugar diet that lacks in fiber, fruits, and veggies is a recipe for poor health, according to researchers who published a review of international research on depression and diet in the June 2013 edition of BMC Psychiatry.
“Eating several servings of fruits and veggies daily, along with whole grains, lean meats, and occasional treats — is the best way to support good mental and physical health throughout life,” says Felice Jacka, PhD, president of the Alliance for the Prevention of Mental Disorders, an associate professor at Deakin University in Australia, and one of the study’s co-authors. Over the years, her research into the relationship between diet and depression has pointed to the importance of healthy foods and a varied diet to boost mood overall. “The way that food interacts in our bodies to support or reduce health is highly complex,” she says.
“Eating several servings of fruits and veggies daily, along with whole grains, lean meats, and occasional treats — is the best way to support good mental and physical health throughout life,” says Felice Jacka, PhD, president of the Alliance for the Prevention of Mental Disorders, an associate professor at Deakin University in Australia, and one of the study’s co-authors. Over the years, her research into the relationship between diet and depression has pointed to the importance of healthy foods and a varied diet to boost mood overall. “The way that food interacts in our bodies to support or reduce health is highly complex,” she says.
To avoid low moods because of a lack of nutrients, put these foods on your daily menu. And along with your prescribed treatment plan, they may help you manage depression.
Nuts
Dr. Jacka recommends consuming fresh nuts on a daily basis. Nuts are healthy foods densely packed with fiber, protein, and healthy fats — just keep track of calories, which can add up quickly. A few nuts go a long way — you only need about four ounces a week. Munch on those containing omega-3 fatty acids, such as walnuts, for the greatest long-term benefits. Nuts make an excellent on-the-go snack that will keep you satisfied and help prevent unwanted bouts of irritability due to hunger.Grass-Fed Beef
High-quality proteins are building blocks for a mood-boosting diet, Jacka says. She highlights grass-fed beef as an example of a healthy protein to include for balancing depression and diet. Aim for about three- to four-ounces of lean meat daily. Grass-fed beef contains more of the healthy fats, such as omega-3 fatty acids, that might play a role in managing depression. Jacka adds that people whose diets rely on processed meat appear to be at increased risk for depression, so avoid cured and pre-packaged deli meats.Fish
Fish is one healthy food that can help fight depression, according to research in the January 2014 issue of the American Journal of Clinical Nutrition. Fish plays a role in many regional and healthful diets that have been studied for their anti-depressive benefits. Although more clinical research is needed to find out if individual foods are helpful on their own, fish should be an important component in an overall healthy meal plan. Try eating a three-ounce serving of fish two or three times a week, Jacka says.Whole Grains
Choosing whole grains and high-fiber foods over refined sugar and flour products is good for body and brain health. “Keeping your blood sugar stable by not eating too many sweets or highly refined carbohydrates is a good place to start,” says Marjorie Nolan Cohn, MS, RD, CDN, author of The 30-Day Belly Fat Fixand a registered dietitian in New York City. “We know that blood sugar-stabilizing foods can affect mood by helping to regulate brain neurotransmitter secretions.” Plan on four to six ounces of whole grains per day. When shopping, look for products that offer at least 5 grams of fiber per serving.Fruit
Fruit is an important part of a healthy diet to fight depression and boost mood. In fact, according to a 2010 Finnish study with more than 3,600 participants, depression symptoms were associated with not eating enough fruits and vegetables. Fruit is inherently rich in vitamins, minerals, and micro-nutrients, making it a great way to indulge when you want a sweet sensation. Eating a variety of fruits, including berries, is ideal, Jacka says. Aim for about three servings a day or one to one and a half cups of fruit. Start with a banana — a healthy sweet treat that’s been linked to improving mood.Veggies
“Eat a wide array of vegetables, with lots of leafy greens and high-fiber root vegetables,” Jacka says. When you’re feeling blue, a carrot might be the last thing on your mind, but the variety of vitamins and minerals in vegetables, as well as their fiber content, can help protect you against low mood and depression. You’ll want about four servings of veggies a day, each measuring about one and a half to two cups. Jacka says that for some people, low moods stem from poor nutrition — a risk you can help avoid by creating a rainbow of healthy vegetables on your plate.Probiotics
“The new and rapidly emerging field of research into gut health suggests that diet is essential in maintaining healthy stomach microbiota, which appears to influence behavior as well as health,” Jacka says. Probiotics, found in yogurt and other fermented foods, help keep your gut’s inner world diverse. Although the link between your gut and depression is not yet fully understood and no specific probiotic has been identified for mental health, yogurt can be part of an overall healthy-eating plan to boost mood. Check labels to make sure the product contains “live and active cultures” and lists the strains of probiotics included.Beans and Peas
The Mediterranean-style diet has many advantages, including a role in preventing and managing depression over your life span, according to a 2013 study published in the Journal of Nutrition, Health, and Aging. Legumes, including lentils, beans, and peas, are a large component of the Mediterranean diet. Depending on your calorie needs, you should be eating one half to three cups of beans per week. Reach for some warming lentil soup or scoop up hummus with raw veggies at your next meal.Hot Chocolate
Research published in the 2013 Journal of Psychopharmacology looked at the mood and cognitive benefits of having a chocolate drink every day for a month. Chocolate contains a type of antioxidant called polyphenols, which are thought to boost mood. The 72 female participants were divided into three groups, drinking cocoa with 0 mg, 250 mg, or 500 mg of polyphenols. Those who drank the chocolate with the highest polyphenol count experienced the greatest boost in mood, feeling calmer and more content.Coffee
A caffeinated cup of coffee could boost your mood significantly, both in the short- and long-term. On a short-term basis, the caffeine provides an immediate pick-me-up — and sometimes a social mood boost at the coffee bar. Plus, research in the September 2011 issue of the Archives of Internal Medicine showed that the more coffee women drank each day, up to 4 cups, the lower their risk for depression.
