Depression is a mental disorder that is defined by a persistent state of sadness, low motivation, and a loss of interest in activities. It causes significant impairment in daily life that takes a toll on the patient and their loved ones. While there is no one diet that can cure depression, certain foods for depression can help in the overall systemic recovery, thereby contributing to a healthier physique and a healthier mind.

Here are some foods for depression and certain food types that can help manage and ease the symptoms:

1. Antioxidants
Free radicals are molecules that are routinely created by one’s system, and these can damage one’s cells and speed up the aging process. As free radicals mostly target the brain, a diet rich in antioxidants can prevent their more destructive effects and help in boosting overall wellness. Foods that are rich in vitamin C, vitamin E, and beta-carotene like broccoli, carrots, spinach, peppers, oranges, lemons, papaya, and berries can be consumed to prevent early aging.

2. Carbohydrates
Healthy carbohydrates found in fruits, vegetables, and whole wheat can help in the brain’s production of the hormone serotonin which is often referred to as the “happy hormone.” But one has to make sure to only consume healthy carbs and not the quick-fix carbs found in junk foods like cakes or pizzas.

3. Protein
Consuming foods that are rich in protein has been known to increase energy levels and alertness. Lean protein found in turkey, tuna, and chicken; dark green vegetables like spinach; beans; and cottage cheese, soy products, and yogurt are a few sources of healthy protein.

4. B-vitamins
Foods rich in B-vitamins like folate and vitamin B12 are known for their immune-boosting properties. Green leafy vegetables, nuts, and cereals are good sources of folic acid and lean meat found in fish along with low-fat dairy products are rich sources of vitamin B12. When a person is unable to get the required amount of B-vitamins from their diet, they can always take a supplement; however, one should ensure to consult with their doctor before taking supplements.

5. Omega-3 fatty acids
Omega-3 fatty acids are among the top-tier foods for depression. They have been known as a mood-booster and can help fight inflammation in the brain, which can cause depression. Walnuts, fatty fish, and seeds are some of the highest sources of omega-3 fatty acids.

6. Probiotics
Mushrooms have properties that fight insulin, thereby naturally lowering blood sugar levels and helping balance one’s moods. Not only that, but mushrooms are also a naturally-occurring probiotic. Probiotics promote healthy intestinal bacteria and since it is said that 80% of the immune system resides in the gut, foods rich in probiotics like mushrooms and yogurt help in keeping one’s intestines healthy and boost serotonin production.

7. Fiber
Fiber optimizes blood sugar levels along with increasing bowel health. Foods like oats and fruits like apples and bananas are rich in soluble fiber. Additionally, apples are also high in antioxidant content and bananas in potassium.

A balanced diet filled with proteins, fresh fruits, and vegetables can go a long way in improving mental health. Consuming healthy foods for depression and consistent exercise helps in the production of feel-good hormones like serotonin and endorphins. Regularly following these practices will certainly lower the adverse impact of depression symptoms on mental health.