The best foods to fight depression naturally

Depression is a debilitating illness and because depression has many causes, it is therefore also very difficult to treat. However, nutrition and eating foods that fight depression naturally is one usually overlooked way to improve symptoms.   While you may still need to continue taking your medications and following up with your mental health professionals, adding foods for depression can greatly boost your mood.

Eating food that improves your mental health is just as important as taking your prescribed medications. And as such, one very crucial step to managing depression is nutrition for depression and mental health.

It is very common to hear the advice that you should eat for your heart health. But you don’t hear much about the fact that you should eat food that has nutrition for your mental health as well. Well, the brain is just as important as your heart.

Essentially, it is important to eat for depression as well as many other mental health conditions, but in this post, we will concentrate on how nutrition improves depression symptoms and how the deficiency in some key nutrients can cause even worsen symptoms.

Specifically, you can eat for your mood, depression, and even for anxiety.

Read this post for the best foods to eat for anxiety. 

Food and nutrition play a big part in how well your mind works and can elevate mood, and calm anxious moods too.

According to the World Health Organization, major depression affects 350 million people worldwide and as stated in this study, by the year 2020, depression will be the second leading cause of disease burden after heart disease in the world.

A  study published by Current Pharmacology in NIH  says depression is associated with a significant burden and affects about 16 % of the population in the US in a lifetime, with costs estimated to be about 83 billion per year.

And according to that study, of those treated, only about a third achieve remission.

The worst part of this is that chances of remission decrease with each consecutive medication trial.  So you can imagine how frustrating it is when one has this kind of resistant depression.

It is thought that the complex nature of the disease-causing factors may have to do with the difficulty of treatment because there are many causes associated with depression.

Factors causing or leading to depression may be psychosocial, environmental, biological, and genetic factors.

Furthermore, depression is one of the most misunderstood diseases, especially by those who have never suffered its debilitation of darkness and gloom, its gripping hopelessness, and sadness that is so difficult to explain.

Depression impacts all aspects of one’s life. And people suffering from depression may report feeling like they are walking in a fog, or as if their bodies are made of lead, and heaviness of body and mind.

They may feel lethargic, and fatigued and the list of signs and symptoms can be lengthy. Take a look at these signs and symptoms of depression from the National Institute of Health (NIH).

Signs and symptoms of depression

• Persistent sad, anxious, or “empty” mood
• Feelings of hopelessness or pessimism
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies or activities
• Decreased energy, fatigue, or being “slowed down”
• Difficulty concentrating, remembering, or making decisions
• Difficulty sleeping, early-morning awakening, or oversleeping
• Appetite and/or weight changes
• Thoughts of death or suicide or suicide attempts
• Restlessness or irritability
• Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment.

If a person is experiencing these symptoms, it’s no wonder they act differently, as every aspect of their life is affected. And while a person may not suffer all these symptoms, and indeed different people may experience different symptoms, any of these is bad enough.

After all, we all want to feel alive and vibrant every day.

In many cases too medications don’t work or only cause slight improvement and may cause terrible side effects.

But first what causes depression?

Causes of depression may be related to genetic and environmental factors. Sometimes a gene mutation such as the MTHFR gene mutation is associated with depression. The MTHFR gene encodes the genes that help in the metabolism of folate(source).

And when there is a mutation in the MTHFR gene, folate metabolism is not completed, and folate is not transformed into methyl folate, the form of folate needed to metabolize amino acid homocysteine into methionine.  Methionine is an amino acid required in the production of neurotransmitters such as serotonin, dopamine, and norepinephrine, your feel-good chemicals.

So when folate metabolism is incomplete many health problems occur including depression and anxiety even schizophrenia, and cardiac disease as well as other metabolic illnesses.

Among other causes of depression, one that is well-known is trauma or a major stressful event. If someone is predisposed to depression such events can trigger depression.

 How is depression treated?

Depression is typically treated using a multidimensional approach including medications and counseling.

Research is now, however, looking at various causes of depression and perhaps a new approach to supplementing traditional treatment.

And to that end, science is looking to nutrition.

The best foods to fight depression

Can diet influence depression? Or, Can diet cause depression?  Does the debility of being depressed lead one to poor food choices and then depression? It is likely. Think about all the nutrients missing from the greasy fast food you may eat because you have no energy or will to cook healthily. 

We may also ask, can nutrition improve your mood and mental health? Can food help fight depression?

The answer is yes.

And most importantly,  can you eat your way to happiness?

I know, sometimes nothing but chocolate ice cream will do, or a good helping of your mama’s macaroni and cheese.

But think about all the advice you hear about eating nutritious food for your health.

Many people only think of diabetes, heart disease, and obesity, but never mental health when eating for your health is mentioned.

However, when you stop to think about it, you realize that we feed the body, and we know that food, nutritious food, is required for our body to work at optimal levels. Why not the brain? The brain is part of the body.

Indeed it is a very important part of the body.

According to an article in the Indian Journal of Psychiatry, a whole new field of science is emerging. This new field of science aims to shed light on the connection between nutrition and mental health, namely nutritional neuroscience.

Research continues to show that poor-quality diets tend to be associated with depression while wholesome diets -those composed of fruits and vegetables, fish, and whole grains, such as the Mediterranean diet show a decreased incidence of depression.

We all know that a healthy diet protects people from diseases such as heart disease, and diabetes, and now it turns out,  even depression, Alzheimer’s, and more.

There is increasing research making the case for nutrition in mental health in general and depression in particular.

This study of middle-aged women shows that eating a whole food diet as compared to processed food decreased the incidence of depression, which according to the study was likely due to the higher levels of protective antioxidants which have been shown to lower depression rates, or perhaps due to the folate found in legumes and cruciferous vegetables as some studies have shown.

Several research studies show that there is a relationship between low levels of vitamin B12, folate, and depression as in this 2012 study published in Health promotion perspective.

Folate is needed for myelin formation, cell membrane phospholipids,  and neurotransmitters.

Also, the low incidence of depression in those who ate a whole food diet may come from fish and N-3 Omega fatty acids which are major components of neuron membranes and with vascular and anti-inflammatory effects.

Studies have shown an inverse relationship between blood levels of omega 3s and depression.

Now going way back to high school science when we learned about mitochondria-the energy centers of each cell -and remember you have a lot of cells and the brain has a lot of cells too, and therefore a lot of mitochondria, right?

Mitochondria need the right nutrient to work, and since mitochondria contribute a lot to mental and brain function, if they are not functioning well that can lead to mental disorders.

Certain foods are pro-inflammatory. And the role of inflammation and mental health problems like depression.

Pro-inflammatory foods include processed foods that are for the most part high in simple sugars and saturated fats. Not good for the brain.

When the inflammation is turned on and never turned off it leads to cell damage causing many health problems such as cardiac disease, Alzheimer’s, cancer, and even, yes, depression.

Research is proving that there is a correlation between depression and nutrition.

So if you have been feeling blue, sad and nothing is bringing the joy back, or are experiencing some of the signs mentioned above, or know someone who is,  you may want to check if there is a  diet connection.

Please note I am not advocating that anyone stop taking their meds or seeing their mental health specialist.

Also always check with your provider before beginning any type of health regimen.

Always seek your medical professional’s advice in your therapies.

What should one eat to fight depression?

A healthy diet rich in vitamins and minerals and healthy fats may go a long way to making you feel better in the long run, as opposed to the immediate feel-good effect after a serving of buttery mashed potatoes, or a soothing serving of ice cream.

Here is a list of nutrients  and foods that fight depression naturally

Foods rich in B vitamins

B vitamins include B1, B3, B6, B12, and vitamin B9 or Folate.

The B vitamins are found in meat, green leafy vegetables, eggs, legumes, and whole grains.

Vitamin B1 or Thiamine

Thiamin is important in the function of your cells and a deficiency can lead to cell dysfunction and oxidative stress.

Also, the most active form of thiamine is involved in glucose metabolism, changing carbohydrates into energy.

The brain and nervous system require a lot of energy. This is important in serotonin synthesis and also plays an important role in nerve conduction.

Therefore, if you are not having enough thiamine, you are likely to be feeling down in the dumps.

You know that when your sugar is low you feel lethargic. Unfortunately, glucose does not just float into the cells.

There is a  complex process before you can get its benefits,  and vitamin B1 helps in that process.

Deficiency in thiamine can cause fatigue and weakness, even psychosis, and nerve damage, according to Medline Plus. 

So, what foods can you eat to get the benefits of thiamine for your brain health and general health?

Thiamin is found in nuts and legumes, whole grains, eggs, trout, beef, and pork.

B12 and folic acid

Folic and vitamin B12  work together to ensure the proper functioning of your cells, especially brain cells, and are involved in the formation of neurotransmitters such as serotonin.

The two vitamins are also required in the production of phospholipids, important components of neuronal myelin sheaths. (myelin sheaths enclose and offer protection for nerve cells) and cell receptors.

Deficiency in folic or vitamin B12 leads to the accumulation of a substance called homocysteine-which leads to oxidative stress and is not good for the brain cells.

One of the most debilitating diseases, MS, is related to the deterioration and breakdown of the myelin sheaths.

Ultimately deficiency in  B12 or folic (they work together) leads to neural toxicity and the development of various disorders such as depression.

This may be due to the accumulation of homocysteine, which fails to be recycled into methionine.

You can read more on the connection between vitamin B12, folic, and depression in this post.

Unfortunately, a condition caused by a gene defect called MTHFR can lead to an inability to synthesize folic and vitamin B12 leading to depression and many other health problems.

Related post:  20 Powerful Superfoods for Brain Health

Research has shown that in China where people consume diets rich in folate and B12, depression rates are low.

Studies also show that many people with depression are likely to have a deficiency in B12 or folate or both according to this study published in Pub Med.  The study asserts that deficiency in folic B12, B6, and unsaturated omega3 fatty acids affect the biochemical processes in the brain.

Deficiency in B12 and folic lead to impaired metabolism of neurotransmitters, phospholipids, myelin, and receptors and oxidative stress leading to the development of various disorders including depression according to the same study.

Also, deficiency in either is related to resistance to anti-depression medications, research shows.

Supplementing b6, b12, and folate have proven to be three times as effective in lowering homocysteine than folate alone according to research published in Radcliffe  Medical Press which advice checking homocysteine levels and claims its a better indicator of deficiency in vitamin B12, and folate.

The article also states that some people with mental illnesses such as depression or schizophrenia have a deficiency in these vitamins, even when they don’t show signs of anemia- because those with a fault in methylating ( a process that leads to the production of serotonin, the feel-good hormones) gene, need much higher levels in B12 and folate.

Vitamin B3 is niacin; Deficiency in this vitamin is rare. But when present deficiency causes a skin condition called pellagra, and skin looks as if it’s sunburnt, with scales.

Severe deficiency causes the 4 Ds of dermatitis, diarrhea, delirium/ dementia, and death.

A vitamin deficiency can do all that? Well, Yes. Vitamins play a crucial role in many metabolic processes. This  article gives more information

#2 Zinc and Brain Health

According to an article in Biological Psychiatry, zinc is essential for many physiological functions, plays a major role in cell growth, and cell death, (old cells have to die to make room for the new ones), and also regulates endocrine, immune and neuronal functions that may have to do with the pathophysiology of the development of depression.

Zinc deficiency may be caused by many things including, aging, medical illness, alcoholism, hormones, medications such as antiretroviral, anti-inflammatories, cardiovascular medications, and anti-inflammatory medications (Petrilli, M., et al. 2017).

Per said the study, zinc plays a key role in over 300 biological processes and is required for cellular functions, DNA replication, and transcription, protein synthesis, maintenance of cell membranes, cellular transport, and endocrine, immune, and neuronal functions.

The study further states that dysregulation of zinc is associated with reduced immunological functioning, stunted tissue regeneration, growth retardation, gi problems, and visual and other sensory disturbances.

Insufficiency is also associated with neuropsychiatry manifestations of altered behavior and cognition with reduced ability to learn and, yes, depression.

Zinc is essential for all physiological systems including neuron functioning and studies are continuing to show an association between deficiency in zinc and clinical depression and psychosis.

Research has found that those who suffered from depression were more likely to show a low level of peripheral blood zinc.

And this study found that zinc deficiency can influence mood leading to depression-like symptoms and that zinc supplementation may also enhance the treatment of depression as well as have anti-depressant effects by itself, (Mlyniec, K. 2015).

Several foods are rich in zinc such as eggs, poultry, nuts, legumes, meat, fish, and seeds.

#3 Magnesium

Magnesium is one of the top foods that fight depression naturally.

Many biochemical functions in the body require magnesium and magnesium is involved in over 300 biochemical processes in the body affecting various systems including the brain.

Read this article to see the amazing wonder that is the power of magnesium. 

And according to this article, magnesium influences several neural transmission pathways associated with the development of depression leading to personality changes such as delirium, apathy, depression, agitation, and confusion.

Furthermore, the article states that magnesium also improves the efficacy of conventional antidepression medications.

Apart from regulating muscle and blood sugar, magnesium also regulates DNA and nerve function, so you can imagine what happens when you are deficient.

With low magnesium, you are bound to feel low and depressed.  If you are walking around with a body that is struggling with suboptimal blood sugar,  struggling to maintain functions such as the manufacture of new cells or maintaining blood pressure levels you will feel fatigued and your mood will be very low and dark. You will feel depressed.

But what about that nerve function?

Well, you can’t sleep well for one and that is bound to influence your mood and make you depressed.

According to a 2010 study published in Pub Med, low calcium and low magnesium levels were associated with depressive mood and its progression.

There are many foods rich in magnesium including the following:

• Dark chocolate.
• spinach
• almonds
• cashews
•  pumpkin seeds,
• bananas
• sunflower seeds
• brown rice
• avocado and many more.

 #4 Probiotics-rich foods

It is amazing to think that your gut can have an influence on your brain. Well, research shows it does. Apparently, according to this study, the bacteria in your gut does some signaling stuff to your brain.

There are some horrible things that cause inflammation called interleukin 1-B and Interleukin 1-8 -which are pro-inflammatory cytokines that cause neuroinflammation and neurodegeneration.

If a person does not have the right gut microbes, and a person eats too many things high in simple sugars and saturated fats, inflammatory bacteria flourish causing these bad inflammation substances mentioned here.

Amazingly, “The gut microbiota  brain  axis is  a complex multiorgan bidirectional signaling system between the microbiota and the brain that plays a fundamental role in host physiology, homeostasis, development, and metabolism.”  Wong et al, (2016).

That means the gut and the brain are involved in this two-way communication sending signals back and forth that influence behavior.

So yes, your gut may call the shots sometimes.

Research is increasingly showing the role of gut microbes in modulating behavior.

The good thing is, now you can blame your choices and behavior on the bacteria in your gut.

You may also want to consider the food choices you make because that determines the bacteria in your gut, and likely, your mood, behavior, and other choices you make.

According to a 2016 study in Molecular Psychiatry, mice showed depressive and anxiety symptoms when their gut microbiome was altered, showing bacteria can cause one to behave in a certain way, and even influence what you eat.

An article in Translation Psychiatry, published in NIH, shows there is accumulating evidence that there is a correlation between our guts and our brain health.

Per this research, ” the gut microbiota–brain axis plays a role in the pathogenesis of depression,  and contributes to the antidepressant actions of certain compounds.” Chun Yang, et al (2017).

So grab some buttermilk, some kombucha, or some provider-recommended probiotic. Your gut and your brain will thank you.

The best foods rich in probiotics are  fermented foods  such as

• kefir,  yogurt( avoid  the  sugary fat-free kind)
• Miso
• Sauekraut
• tempeh
• kombucha
• kimchi

Other foods to consider are prebiotic foods. These are whole foods like leafy greens, bananas, and tubers like sweet potatoes that feed the good bacteria in your gut. Remember, happy good gut bacteria also means a happy mind due to the essential gut-brain connections.

#5 Omega3 Fatty Acids

While research is still ongoing, mixed, and not quite conclusive, it shows that in many cases low levels of omega-3 unsaturated fatty affect dopamine levels in the brain.

It is also known that omega-3 fatty acids are building blocks to healthy brain development and function.

Research has shown that a number of psych disorders like Parkinson’s, schizophrenia, attention deficit disorders, and to some extent depression involve dysregulation of dopamine, although it is important to note that the etiology (disease development) in these illnesses is multifactorial with both genetic and environmental factors.

Other research also shows that persons with depression are more likely to have low levels of Omega 3,  and deficiency is also associated with personality and cognitive reactivity, such as high levels of hopelessness and suicidality as seen in this study.

According to research, it is thought that there is a relationship between the increased incidence of depression and a diet lacking in PUFAs.

PUFAs (polyunsaturated fatty acids) have been shown to be important in cell membrane structure, and functions, cell communication, inflammatory process,  and neurotransmitter activities.

Deficiency has been shown to be associated with personality and cognitive changes, and personality reactivity with high hopelessness and suicidality.

Various research studies have shown that there is a correlation between depression incidence and low levels of N-3 fatty acids as shown in this 2018 study published in Pub Med

Foods rich in omega 3s include:

• salmon
• nuts
• flax seeds
• eggs
• soybeans
• walnuts
• sardines

#6 Iron

Iron is essential for oxygenation and energy in the body. It is needed in the cells, especially in the brain.  Hemoglobin, the protein molecule that carries oxygen to the cells requires iron to be synthesized. And oxygen is needed in all cells for the synthesis of neurotransmitters and myelin.

Research shows that twice many women as men have depression with the gender differences starting in adolescence and more marked among childbearing women according to this article.

And iron deficiency is likely implicated. Many more women than men have iron deficiency anemia.  Anemia causes fatigue,  apathy, and depression.

A study in Bio Med Central Psychiatry published in NIH  found that iron deficiency in early life increases the likelihood of psychiatric illnesses, including unipolar depression, bipolar depression, anxiety disorder, ADHD, and even mental retardation.

According to the study, neuroimaging studies have found that brain development is a continuous process from infancy to late adolescence and early adulthood.

The study also states that since iron is a vital element in relation to cognition and social-emotional development and functioning, a deficiency is likely to impair proper brain development.

The study further states that children with iron deficiency anemia tended to have unipolar depression after adolescence and that iron deficiency had an immediate and chronic effect on brain development, these children showed increased delayed development and various cognitive and emotional problems in adolescence.

This study in the Journal Of Nutrition shows that iron deficiency can affect dopamine biology and thus impair dopamine function. Dopamine is one of the neurotransmitters needed for optimal brain function.

Here are some foods rich in Iron:

Spinach, red meat, organ meats such as liver, Mushrooms, beans, eggs, Tofu, lentils dark chocolate, and oysters.

#7 Vitamin D

Aah, the Sunshine vitamin! If it were so simple as to just get outside and get some sunshine! But it’s not.

Due to our modern lifestyles, many cities stay indoors, some up to 24 hours a day.

Some parts of the world don’t see much sun for a good chunk of the year.

Many people these days are deficient in vitamin D.

Everyone should have their levels checked.

Deficiency in this vitamin is sometimes associated with depression.

Research is ongoing and although not quite conclusive, most point to a relationship between depression and vitamin D deficiency as in this study, which showed a relationship between bone loss and depression in postmenopausal women.

Many more studies show an association between Vitamin D levels and depression.

But the research is not quite conclusive. 

A study in the PLOS journal found a strong link between vitamin D deficiency and depression.

The research study aimed to find the relationship between vitamin D, and the severity and dimensions of symptoms in patients hospitalized with depression.

And according to an article in the  International Journal of Molecular Science, vitamin D deficiency is at epidemic levels worldwide with insufficiency affecting 50% of the world population and 1 billion people in the world showing a deficiency.

The insufficiency/deficiency of vitamin D raises public health concerns since it has been shown to be independently associated with a higher risk of all-cause mortality.

In fact, hypovitaminosis D has long been known to increase the risk for osteoporosis and rickets, and only in the last decades, it has been linked with various chronic pathological conditions, i.e., cancer, coronary heart disease (CHD), non-insulin-dependent diabetes, neurological disorders, as well as autoimmune and inflammatory diseases research shows, according to this article in NIH. 

So I think even if not for depression, everyone should optimize their vitamin D levels for their overall health.

Have your doctor check to see if you are deficient especially if suffering from any chronic illness, have immune health problems, or are overweight, as research is finding a correlation between vitamin D deficiency and these conditions.

If you have a deficiency, you can start taking vitamin D supplements. You need to have recommendations from your doctor first. Here are the vitamin D supplements I take as I have a chronic vitamin D deficiency.

#8 Selenium

Only recently have I heard of this one –what is it?

A vitamin?

Anyway just get yourself some.

This is an essential mineral and it is, according to studies associated with mood improvement.

Selenium is considered a protective agent against free radicals.

According to research in Bio Med Central published in NIH, an inverse relationship existed between selenium levels and depression.

Eat foods rich in selenium such as cod, walnuts, brazil nuts, poultry, and mushrooms. 

#9 Chromium

In a study published in the International Journal of Neuropsychopharmacology patients with refractory mood disorders who were treated with chromium showed dramatic improvement.

Researchers attributed this to the fact that chromium improves insulin sensitivity and therefore better glucose control and also increased tryptophan availability, and increased norepinephrine release.

Chromium is found in many foods in small amounts so eat a variety of foods such as broccoli, green beans, eggs, sweet potatoes, black pepper, barley, and beef. This one can be found in almost any healthy diet.

#10 Saffron

Yes, this one is not a mineral or vitamin but I found it interesting that it had the same effect on depression as SSRIs, and antidepressant medications.

This yellow exotic spice has been shown to significantly decrease depression in randomized controlled studies.

And that’s a good reason to get cracking making that aromatic saffron rice.

A meta-analysis of several randomized controlled studies found that saffron supplementation improved depression significantly compared to placebo.

According to this study, although it was not clear the mechanism of action, saffron was thought to have a modulating effect on certain mood-enhancing brain chemicals such as serotonin.

Saffron prevents the reuptake of serotonin in neurotransmitter synapses according to research thereby increasing serotonin, a mood-enhancing substance in the brain.

There is perhaps a good reason that studies are showing there is an increase in depression worldwide as people are eating a more and more unhealthy diet.

So as you can see a good healthy diet may do much more than make your body healthy.

It may help your brain function better too.

Sometimes though even in our best efforts we are not able to get enough of the nutrition we need from our foods, and supplements may be needed.

I do still encourage you to visit a farmers market and get healthy in the body and brain.

Do you know of any other trace minerals, phyoto nutrients that can help improve depression? Let me know in the comments.

References

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NIH Publication No. TR 16-3561
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