9 Foods That Help With Depression, Backed By Science and Doctors

Whenever you're feeling down, eating a balanced diet filled with fruits and vegetables might be the last thing on your mind. You might favor your favorite brand of chips over fixing a well-balanced dinner or order takeout yet again after a stressful day at work. Seasonal affective disorder (SAD) also tends to worsen around this time of year, as we trade leisurely hot girl walks in the sunshine for time spent cozying up indoors. Unfortunately, though, falling into consistently poor eating habits could potentially worsen those depressive symptoms.

Depression is a common mood disorder that impacts an estimated 8.3 percent of Americans, according to the National Institute of Mental Health's 2020 data. Everyone experiences mental health disorders differently, but those with depression might notice sadness, brain fog, fatigue, irritability, and decreased energy. While it's tempting to reach for comfort foods whenever our spirits dip, registered dieticians say those processed ingredients and added sugar might actually worsen mood in the long run.

"Whenever you're eating unhealthy food consistently — not just a one-off thing — the breakdown of the food will be more toxic. It starts to impact the delicate lining of the gut," psychiatrist Uma Naidoo, MD, says. "Healthy eating takes care of the gut and keeps you in a good balance at all times."

Experts Featured in This Article

Bree Philips, MS, RD, is a registered dietician at University of California San Francisco. Her background includes experience in nutrition for mental and behavioral health.

Uma Naidoo, MD, is a Harvard-trained psychiatrist and author of "Calm Your Mind With Food."

Staying on track with nutritional goals isn't a cure-all for mental health concerns. Still, many experts believe hearty nutrition can alleviate common symptoms alongside doctor-guided treatment (including medication, exercise, and therapy). Following the guidelines of a Mediterranean diet, for example, adds bright veggies and healthy fats to our plates, which experts say could boost mood over time.

"Research says that around 90 percent of serotonin is produced in our gut, so we must protect our microbiome," registered dietician Bree Philips says. "We can support that by eating foods that support our digestion. Eating a lot of fiber and probiotic-rich foods is important."

We asked Phillips and Naidoo to share their research-backed thoughts on nutrient-rich foods that may improve symptoms of depression. Read ahead for their best tips for targeting fatigue, low mood, and irritability during mealtimes.

Foods to Help Depression

Consuming a diet rich in a diverse selection of fruits and vegetables is key, but research says there are a few key foods linked to improving symptoms of depression. Bottom line: prioritize whole foods that are rich in essential vitamins and macronutrients.

1. Salmon. Freshwater fish like salmon and trout are rich in vitamin D, which researchers say could impact symptoms of mood disorders like depression and anxiety. Low levels of nutrients like vitamin D might exacerbate symptoms such as fatigue and low mood.

2. Nuts. Try snacks brimming with Omega-3 fatty acids, such as cashews and almonds — Phillips explains they can boost well-being over the long haul.

3. Chickpeas. The gut microbiome's status can be linked to emotional health and psychological stress, according to emerging research published in the scientific journal Nature. High-fiber foods, such as chickpeas and vegetables, help things run efficiently.

4. Kimchi. Phillips explains that fermented foods, like kimchi, can bolster a healthy and balanced gut microbiome.

5. Hemp Seeds. Stuck in a fast food rut? Expanding your diet with antioxidant- and omega 3-rich seeds, like hemp, is an easy first step to overall health. Sprinkle them over your morning yogurt or even mix them into your next batch of meatballs for sneaky added nutrients, according to the Cleveland Clinic.

6. Berries. Sugary treats can often be inflammatory, so Phillips recommends reaching for a homemade smoothie or berries if you're craving something sweet. Plus, one Cambridge study suggests frequently enjoying fruit could be linked to fewer symptoms of depression.

7. Miso. Consider other fermented foods high in probiotics, such as miso and kombucha, which researchers of a Journal of Traditional and Complementary Medicine found can help foster good bacteria in the gut.

8. Eggs. Packed with protein and essential nutrients, eggs are a multi-tasking food worth eating daily. Limited studies, including one published in BMC Psychiatry, have connected egg consumption (and diets rich with omega-3 fatty acids overall) with lower risk for depression and other mood disorders in the elderly.

9. Bell Peppers. Hit your goals on vitamins A and C with crunchy bell peppers; their rich supply of vitamin B6 could lessen feelings of stress and depression. Researchers noted in Annals of Medicine and Surgery that B6 supplements can combat depression, and this vegetable is absolutely filled with the nutrient.

Nicolette Baker is a freelance writer living in Brooklyn, NY. Her expertise lies primarily in food, drink, and fashion media, but she enjoys covering all aspects of lifestyle with an accessible approach. She's written for Food & Wine, Byrdie, Business Insider, VinePair, and Flourish.