Last Updated on April 28, 2023

Are there melancholy-fighting foods? An increasing body of research says yes.

Recent studies have found evidence that foods for example cold-water fish (salmon, sardines, and tuna, as an example), walnuts, and canola oil may be particularly valuable in fighting depression, thanks to a good amount of omega-3 fatty acids. This may help clarify why Asian and Scandinavian nations, which boast fish-rich diets have lower rates of depression.

Researchers at McLean Hospital in Belmont, Mass., have also found that foods rich in uridine have positive effects on mood. Uridine is a natural substance found in sugar beets and molasses, which might make these foods great for treating depression.

Farther afield, Japanese researchers found a diet full of fish shields individuals from suicide and depression, while in Finland a team of researchers eating fish more than twice a week that studied and concluded residents 1,767 protective effect against suicide and !. depression

Foods for Depression: What’s the Evidence?

Exactly how these foods fight depression isn’t understood. Researchers think they might cause changes making it easier for compounds to pass through. Laboratory rats were used by the research at McLean Hospital, and researchers there caution the metabolism of people and rats is very different.

Kathleen Franco, MD, professor of psychiatry and medicine at the Cleveland Clinic Lerner College considers that diet and nutritional supplements, together with drug and psychotherapy, possess a part in depression treatment. “It is preferred that individuals eat a wholesome diet [including] fruits and vegetables with antioxidants; omega-3 fatty acids present in salmon, tuna and another fish; and vitamins offering all of the B’s,” says Dr. Franco.

Others are less convinced about the function of foods and nutritional supplements for depression. “Dietary supplements such as alcohol.”

Foods for Depression: Other Possible
Mood Boosters

Foods rich in omega-3 fatty acids will not be the only ones that have been studied for their effect on depression. Other foods or dietary supplements that may be valuable include:

• B vitamins. Studies suggest that for those who have low degrees of the B vitamin folic acid and high amounts of a protein called homocysteine, you’re more likely to be depressed. Folic acid, vitamin B2, B6, and B12 all have been proven to decrease rates of homocysteine. It’s possible for you to ensure you get enough B vitamins by eating a diet full of fruits, vegetables, nuts, whole grains, and legumes.
• Amino acids. Tryptophan is an essential amino acid your body needs to create the brain chemical serotonin. Low rates of serotonin are believed to be a cause of depression. Several research show that melancholy cans improve. Tryptophan is located in foods full of protein, like legumes, fish, meat, and eggs.
• Carbs. All the carbohydrates you eat are broken down into sugar your brain has to function properly. However, eating too much sugar may cause peaks and valleys in your blood glucose levels that can cause or aggravate symptoms of melancholy. The best way to avoid these symptoms is to eat a diet high in vegetables and fruits and low in sugar and refined carbs.
• St. John’s wort. This plant is used for centuries as a dietary supplement to treat depression and stress. Although some evidence has shown St. John’s wort’s effectiveness in treating moderate depression, two recent studies found that it was no more effective than a placebo for treating major depression.

All the signs related to treating depression is just not yet strong enough to say depression can be cured by a special food, but busy research continues. For now, most physicians agree a depression diet, whether from food or dietary supplements, is not a replacement for proper medical care.

“Psychotherapy and medication would be the most reliable method of fighting depression. It must be mentioned that for all types of depression, it is necessary to visit a mental health professional to determine the most effective treatment,” advises Shadick.