Diet to Fight Depression

Healthy vegetables

A research conducted by the University of Melbourne in Australia found that people whose diet is high in high quality proteins, fruits, whole vegetables and whole grains are less likely to suffer from depression or anxiety disorders. It also discovered that persons who ate Western diets, which tend to have high levels of saturated fats, are more likely to suffer from depression. This proves that adjusting your diet can significantly lower your risk of suffering from depression. Here are some listed foods that can be consumed to fight depression.

Vitamin B Supplements

A research carried out by the Rush University Medical Centre proved that those who consumed diet rich in vitamin B6 were less likely to end up depressed. The outcome was similar for those who take vitamin B12. Vitamins B6 can be easily found in foods such as fish, beans, fruits, vegetables and cereals. The daily recommended allowance for men who are at the age of 51 years or older is RDA of 1.7milligrams and that of women is 1.5 milligrams.

Omega-3 Fatty Acids

While you have heard the entire bad rap about fats, not all of them are bad. One healthy fat is the Omega-3 fatty acids, which are known to play a critical role in brain growth, development and functioning. Omega-3 acids, also known as polyunsaturated fats (PUFAs) also lower the risk of heart ailments, arthritis and cancer. The Omega-3 fatty acids play a huge role in cognitive performance (memory, speed of thought and alertness) and behavioral function.

Symptoms of insufficient Omega-3 fatty acids in the body include fatigue, memory difficulties, dry skin, mood swings and depression and heart problems. This compound can be effective for partly assisting in curing mild depression. Non-plant based sources of Omega-3 fatty acids include anchovies, mackerel, sardines, tuna, lake trout, bluefish and salmon. Plant-based sources include soybean oil, olive oil, walnuts, and flaxseed and canola oil.

Fruits and Vegetables

A research by Duke University scientists that was published in the Journal of Academy of Nutrition and Dietetics in 2012 found that individuals with low fruit, antioxidant and vegetable intake were more likely to suffer from depression later in life. Green leafy vegetables provide vital nutrients such as vitamin C, beta cryptoxanthin and lutein, which help your body to function optimally. These vegetables also contain antioxidants such as beta-carotene which helps lower susceptibility to depression, as well as blocking free radicals which are associated with rapid ageing and cell breakdown. Some of these vegetables are cauliflower, carrots, broccoli, kales and spinach. Fruits that contain vitamin C such as strawberries, oranges and apricot can also help lower depression and fight free radicals.


Eating a diet rich in carbohydrates is also known to assist in warding off the risk of depression, as it triggers the production of serotonin. Serotonin is a brain chemical that elevates your moods and boosts concentration. This explains why depressed people are more likely to experience carbohydrate cravings. However, avoid unhealthy carbohydrates found in processed foods, or more commonly junk foods and instead consume healthier ones such as legumes and whole grains. Moreover, junk and processed carbohydrates increase the risk of suffering from diabetes.


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