Although diet isn’t a cure for depression, a growing body of research suggests that certain nutrient-rich foods may help people with depression feel better. And many of those foods are especially abundant in spring and summer.
Although exactly how food helps ease depression is not fully understood, the relationship makes a lot of sense considering that your body and brain need more than 40 nutrients and a million phytonutrients (plant nutrients) to function properly, explains Elizabeth Somer, RD, a dietitian in Salem, Oregon, and author of several books, including Food & Mood.
“We do know there are certain vitamins and minerals that support the pathways in our bodies that have been associated with a lower prevalence of depression, but we can’t say for sure that foods high in these vitamins and minerals will treat or prevent the disorder, which requires a multidisciplinary approach,” says Caroline West Passerrello, RDN, who is a spokesperson for the Academy of Nutrition and Dietetics and a faculty member in the future education model graduate program at the University of Pittsburgh in Pennsylvania.
Some nutrients that appear to play a role in depression include:
To reap the most health benefits, aim to get these nutrients from whole foods rather than supplements, says Kristin Kirkpatrick, RD, a nutrition author and dietitian in the Cleveland Clinic’s Department of Wellness and Preventive Medicine in Ohio.
Wondering which foods to choose? Here’s a closer look at seven warm-weather options that contain these nutrients, and why eating them as part of an overall treatment plan may help ease depression.
This sweet, summer staple is not only a great refreshing treat. “Watermelon is also an excellent source of lycopene, an antioxidant that helps protect delicate brain tissue,” Somer says.
Lycopene helps fend off
inflammation, oxidative stress, and cell damage in the nervous system, which may help lower the risk of inflammation associated with neurodegenerative diseases like
dementia, according to a systematic review from South Africa.
Ample research suggests inflammation also contributes to depression, per an international study that analyzed eight years of data from 22,308 people with depression.
“Watermelon has more lycopene than tomatoes — up to 20 milligrams in each 2-cup serving,” Somer says.
Beyond its lycopene content, watermelon is a great choice as a replacement for sugary treats, Kirkpatrick says. Many studies have shown a significant link between high
added sugar consumption and depression. This includes a large prospective study from the United Kingdom that analyzed data from 169,776 participants, including 6,637 with depression. The study authors note sugar’s pro-inflammatory effects and impact on neurotransmitters (such as
serotonin and
dopamine) and brain function.
“Many individuals tend to comfort themselves with sugar, which can have a negative impact on mental health,” Kirkpatrick says. “Instead, watermelon is full of nutrients.”
If you’re looking for an easy, mood-boosting meal, throw some salmon on the barbecue — this versatile finfish is rich in omega-3 fatty acids. “Studies say omega-3s may help ease depressive symptoms and smooth out moods,” says Zelana Montminy, PsyD, a behavioral scientist in Los Angeles.
Low levels of essential fatty acids like omega-3s in the body are associated with an increased risk of psychiatric illnesses like depression, according to a study from the United Kingdom that analyzed data from 115,078 people in the UK Biobank database and 511,708 people in the Psychiatric Genomics Consortium.
Other good sources of omega-3 fatty acids include wild salmon, sardines, mackerel, tuna,
chia seeds, and flax seeds.
A 1-cup serving of raw broccoli has almost 2 grams of fiber.
Why that’s important: Eating more fiber may help decrease the risk of depression, Kirkpatrick says, citing a Korean study of 5,807 premenopausal women that showed those who ate more fiber were less likely to be depressed.
Starchy vegetables like corn are high-quality carbohydrates full of fiber and nutrients, says Rachel Begun, RDN, a former food and nutrition consultant in the New York City area.
“So go ahead and enjoy that grilled corn on the cob and corn chowder, or mix the kernels into a black bean and corn salad, as beans are another high-quality carb that may help enhance mood,” Begun says.
Research shows that the
type of carbohydrates in your diet matters when it comes to your mental health. People who consume mostly higher-quality carbs like corn tend to have less severe depressive symptoms, whereas those who consume mostly lower-quality carbs (think white bread, white rice, desserts, and chips) tend to have more severe symptoms, according to an international narrative review involving dozens of studies.
Cherries are rich in flavonoids, which are potentially protective against depression, says Toronto-based dietitian
Andy De Santis, RD. Consistently consuming a moderate amount of flavonoids may help improve mood and prevent or alleviate depression in people of all ages, according to a systematic review from the United Kingdom that analyzed data from 38 studies.
Another study, using data from 9,674 women who participated in the National Health and Nutrition Examination Survey (NHANES), found similar results.
“They are strong antioxidants that may reduce inflammation and damage in brain cells,” De Santis says. Focusing on flavonoid-rich foods like cherries may be a good, complementary approach for those looking to improve mood and brain health with diet, he adds.
One of the yummiest spring vegetables,
asparagus, is packed with an array of depression-fighting nutrients, including vitamin B9 (folate), vitamin B6, and
potassium.
A study using data from 4,872 NHANES participants showed that people with depression have lower amounts of folate in their bodies and diets than people without depression. Researchers suggest consuming more folate may be a helpful complement to other depression treatments.
Importantly, another study, involving data from 9,409 women in the NHANES database, linked both folate deficiency and excessive intake with a higher depression risk.
This underscores the importance of talking with a doctor or dietitian before adding a supplement to your diet.
Cucumbers are in ample supply in the warmer months, whether you grow your own or pick them up from your local farmers market. And they’re actually bursting with health benefits. One of the main reasons cucumbers may help alleviate depressive symptoms is that they are about 96 percent water, which can help you
stay hydrated when the weather is hot.
Hydration is essential for mental health due to its effects on factors like hormone levels, sleep, and cognitive function, according to Cleveland Clinic.
Cucumbers (especially with the skin) also provide a modest amount of fiber, vitamins, and minerals.
How Does Diet Play a Role in Depression? What Science Shows
“We have over a decade of data now in the field of nutritional psychiatry that shows a clear connection between our dietary choices and our mental health,” Kirkpatrick says.
Of course, diet isn’t the only factor. Experts believe potential
causes of depression also include genetics, hormonal imbalances, biological factors, adverse life events, and differences in brain chemistry, among others.
“Depression as a mood disorder does not have one direct cause and does not display a single set of symptoms among all who have it,” Passerrello says.
Still, it’s no surprise that those who eat a balanced, nutritious diet tend to have better mental health, De Santis notes.
In fact, research suggests that a change in diet may modify certain biologic risk factors for depression, Passerrello says.
One link between diet and
depression appears to involve the gut microbiota — bacteria and other microorganisms that occur naturally in your gut. A review of 10 years of international research found that diet quality affects the gut microbiota, which can in turn influence a person’s risk of depression. Researchers also noted that dietary changes — such as eating more fiber-rich whole foods and consuming
probiotics (beneficial bacteria that support gut health) — can help manage depression.
“In a nutshell, diet may impact both gut microbiota, nutrients (or lack of), and inflammatory factors in the brain, all of which can have an impact on depression,” Kirkpatrick says.
To see if dietary changes could help you manage your depression, speak with a dietitian or your primary care provider.
