Foods that help to improve depression

6 September, 2018

If you suffer from depression, you’re sure to know how important it is to have all the possible resources available to overcome this disorder effectively. Healthy eating can thus become your best natural therapy for improving your mood.

The role of diet in fighting depression

The foods that make up your usual diet have a determining influence on your mood. Starting out from this premise, several scientific studies have shown that taking care of what you eat can help improve some symptoms of depression.

In fact, the brain requires a series of essential nutrients in order to function properly, and these can also have a positive influence on emotional disorders such as depression. These are Vitamin D, E, B9, B1 and B12, Omega 3 fatty acids, fibre and minerals such as magnesium and calcium.

Also, bear in mind that some foods encourage the body to secrete serotonin and endorphins, which make you feel good and happy. They can therefore help you recover your good mood.

The importance of serotonin

Serotonin is a neurotransmitter that we all have in the body, and a lack of it can lead to Emotional disorders such as depression or anxiety. To ensure that we produce enough of it, we need to ingest tryptophan. This amino acid comes from foods like nuts, eggs or fish. Therefore it has to be present in the diet of people needing to overcome symptoms of depression.

Best of all, a meal with these ingredients can help improve a person’s mood almost immediately. In any event, we can go further and enjoy the benefits that certain foods provide us to improve our mood if we introduce them regularly in a varied and healthy diet.

Foods against depression

Although there are many foods that can have favourable effects on depression and help improve our mood, it’s worth taking into account some of the most effective:

Turkey and chicken

These two types of white meat are very rich in tryptophan. Therefore, if we introduce them into our regular diet, we can be sure of secreting enough serotonin to generate a sensation of well-being.


A daily dose of nuts, especially walnuts, is essential for providing the body with the dose of monounsaturated fatty acids it needs to ensure that the cardiovascular system functions properly, and in addition, stimulating the mood. They’re even good for concentration and for improving energy.

Green tea

Drinking green tea has a host of beneficial effects for the organism, but on this occasion it’s worth noting that they contain theanine, an essential amino acid that has a relaxing action and guards against depression.

Oily fish

If you eat salmon, sardines or other oily fish, you’ll ingest the amount of omega 3 fatty acids you need to help your brain stay healthy and to release serotonin – a basic substance for feeling good.

Dark chocolate

A moderate dose of dark chocolate is a delicious treat for most people, and also a superfood that will help you improve your health. It contains antioxidants and also stimulates the production of serotonin, in addition to reducing the amount of stress hormone in the body.


Eating a couple of yogurts a day will also help you improve your mood and overcome the symptoms of depression. Its bacteria are beneficial for regulating cognitive and emotional functions, so they’ll become your best allies for feeling better both physically and in terms of your senses.


There’s no doubt that this is one of the most complete cereals you can have in your larder. In addition to its beneficial properties for digestion and for keeping blood sugar levels balanced, it contains folic acid and vitamins that prevent the body from losing energy.


Another cereal that should be a mainstay in your diet. It contains proteins, fibre, fats and carbohydrates – a perfect combination for feeling better in your day to day life.


You may well use the delicious flavour of this spice to improve some of your recipes, but what you don’t know is that it also helps you improve your physical and mental health. On the one hand it’s effective as an anti-inflammatory and for treating joint problems, and on the other it’s an excellent ally in improving your mood and your memory.


Healthy eating is essential if you want to be in good physical and emotional shape. Add these foods to your regular diet to enjoy all their benefits and even improve your mood, which is essential if you’re recovering from depression.

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