5 Foods to Help With Depression
In the United States, according to a recent study, 9.2% of Americans aged 12 and older report experiencing symptoms of depression. The rates are higher among adolescents and young adults, coming in at 16.9% and 17.2%, respectively.
While there isn’t a specific diet that’s known to combat depression, particular foods can have an impact on overall health and mood. As a result, adding them to your diet could be part of a more comprehensive treatment plan. The Antidepressant Food Score (AFS) is a nutrition scoring system that was created based on scientific research. The AFS is an evidence-based way to identify foods with the most impact on depressive mood. Here’s a look at five foods that might help with depressive symptoms.
Watercress
Watercress is a leafy green vegetable that is considered to be a superfood. It has the highest AFS score of all studied foods (127%). This is at least 30 points higher than the next foods. Watercress may be a good food for you to try if you’re dealing with depressive symptoms. You can use it as a garnish when cooking or mix it into a salad. The anti-depressant effect of watercress is just one of its many health benefits.
Leafy Vegetables
Leafy vegetables have some of the highest AFS scores (74%–97%). These foods include common leafy vegetables like spinach, red lettuce, green lettuce, and romaine lettuce. But they also include lesser-known options like mustard greens, turnip greens, beet greens, swiss chard, and chicory greens. They are known to contain magnesium and folate, which can help prevent depression symptoms. It’s a good idea to include leafy vegetables in your daily diet. They can be used in salads or blended into smoothies.
Fresh Herbs
Fresh herbs are another great choice to add to your anti-depressant diet. With AFS scores around 73%–75%, they rank very highly among foods with anti-depressant effects. These fresh herbs include cilantro, basil, and parsley. These are herbs that are easy to find in most grocery stores and can be added to many different recipes. Try adding fresh herbs to your daily diet to help fight the symptoms of depression.
Pomelo Fruit
The pomelo fruit is the largest citrus fruit, and it’s also a great food to add to your anti-depressant diet. The pomelo, or pummelo, has a high AFS score of 69%. This indicates that it has a strong impact for fighting depression symptoms. The pomelo fruit can be peeled and eaten like an orange. It can also be cut into pieces and added to a fruit salad or a bowl of yogurt. There are many ways to add pomelo to your daily diet.
Oysters
Oysters are the animal foods with the highest AFS score (56%). Therefore, they are a good food to add to your diet if you’re trying to fight depression symptoms. Oysters are usually eaten raw, but they can also be grilled or prepared in other ways. Try adding oysters to your diet to see if that helps your symptoms.
Medical content reviewed by Brittany Stopa, MD MPH.
Further Reading
- Goodwin RD, Dierker LC, Wu M, Galea S, Hoven CW, Weinberger AH. Trends in U.S. depression prevalence from 2015 to 2020: the widening treatment gap. American Journal of Preventive Medicine. 2022;63(5):P726-733. doi:10.1016/j.amepre.2022.05.014
- LaChance LR, Ramsey D. Antidepressant foods: an evidence-based nutrient profiling system for depression. World J Psychiatry. 2018;8(3):97-104. doi:10.5498/wjp.v8.i3.97
- Baharzadeh E, Siassi F, Qorbani M, Koohdani F, Pak N, Sotoudeh G. Fruits and vegetables intake and its subgroups are related to depression: a cross-sectional study from a developing country. Ann Gen Psychiatry. 2018;17:46. doi:10.1186/s12991-018-0216-0
- Kokhdan EP, Khodabandehloo H, Ghahremani H, Doustimotlagh. A narrative review on therapeutic potentials of watercress in human disorders. Evid Based Complement Alternat Med. 2021;2021:5516450. doi:10.1155/2021/5516450
- Olsen N. “What to know about watercress.” Medical News Today. Published 04 Nov 2019. https://www.medicalnewstoday.com/articles/285412#benefits
