We often hear about people binge-eating when depressed, but did you know that healthy food habits can also help tackle depression? Numerous studies show that foods can impact an individual’s mood. This is because of nutrients that can trigger certain chemicals in the brain, like serotonin, and improve overall health. Researchers have identified several foods containing beneficial nutrients which help reduce stress and anxiety and help fight depression. Keep reading to learn about them.

6 foods to help tackle depression

Fatty fish
Wild-caught fatty fish is the best source of omega-3 fatty acids. These are healthy fats that can stimulate certain brain cells and reduce inflammation, thus decreasing symptoms of depression. Some excellent sources of omega-3s include salmon, mackerel, sardines, herring, and tuna.

Dark leafy greens
Dark leafy greens, such as spinach, kale, and Swiss chard, are nutrient-dense veggies. These contain lots of folate, a nutrient that has been found to help people with depression. Additionally, they are full of a wide range of nutrients, such as vitamins A, C, E, and K, and phytochemicals, that can reduce the risk of various diseases and promote overall well-being.

Walnuts
Walnuts are packed with high levels of plant-based omega-3 fatty acids and contain more antioxidants than any other nuts. Studies have shown that eating walnuts every day can bolster brain health and improve symptoms of depression. Plus, it’s beneficial for gut health, which can improve overall health and boost physical energy.

Turkey
Turkey contains tryptophan, an amino acid the body needs to produce serotonin, which is a mood-regulating neurotransmitter. If it’s not possible to eat turkey frequently, consider other good sources of tryptophan, like chicken, bananas, oats, and dried prunes.

Berries
These tiny fruits are loaded with antioxidants that have been linked to a reduced risk of depression and mood disorders. Berries are also high in vitamin C, which helps lower stress. Aside from this, antioxidants in berries can combat free radicals and help prevent cancer and decrease signs of aging. The best berries to eat for depression include blueberries, raspberries, blackberries, and strawberries.

Yogurt
Multiple studies have directly linked gut health with depression and other mental health conditions. Yogurt contains probiotics, which are living microorganisms that can increase the levels of beneficial bacteria in the gut. Eating probiotic-rich foods helps produce feel-good neurotransmitters, which can alleviate stress, anxiety, and other symptoms of depression.