Did you know that what you eat may have an effect on your mood? Some medical professionals and natural health experts point to the role of nutrients in fighting depression. According to multiple sources, certain foods contain these vital, depression-fighting nutrients. Here are some of the top depression-fighting foods.


Have you seen L-tryptophan and L-tyrosine supplements in health food stores? Some people supplement with these two amino acids because they are said to boost mood. Your body needs these substances to make the important brain chemicals serotonin and norepinephrine.

Experts suggest getting amino acids from food sources instead of supplements that may not be easily absorbed by the body.Turkey is one of those foods; it contains L-tryptophan. Other foods with these amino acids include:

  • Pumpkin Seeds (Pepitas)
  • Chicken
  • Fish
  • Beans
  • Avocados

Lean Beef

If you can find lean, grass-fed beef, it may be better and more nutritious than corn-fed, factory-raised beef. Why beef for depression? Beef contains B6 and B12, which are extremely important for regulating mood. Other sources of B6 include:

  • Eggs
  • Tuna
  • Bananas
  • Prunes
  • Garbanzo beans


Have you heard about the benefits of “good fats” in treating and managing depression? There’s a good reason for that: essential fatty acids, or good fats, may play a significant role in regulating mood. Salmon is high in these important fats. It’s also a good source of B12, another mood booster.


These little bivalves contain that wonderful B12, too. Other foods with this brain-boosting vitamin include:

  • Oysters
  • Crab
  • Cow’s milk
  • Chicken

Oysters and crab are good sources of zinc, an essential nutrient that can help in fighting depression.


You may have heard about how important folate, or folic acid, is for pregnant women and their unborn babies. It may be important for depressed people, too; folate may have a profound effect on important neurotransmitters. Specific beans that have the most folate include:

  • Lentils
  • Pinto beans
  • Garbanzos
  • Black beans

Black beans, in particular, are high in magnesium, an important nutrient in fighting depression.Other foods high in magnesium include:

  • Oat bran
  • Artichokes
  • Halibut
  • Almonds
  • Spinach


Dark leafy greens and other vegetables are rich in folate, iron, and calcium.. Greens include:

  • Asparagus
  • Collard greens
  • Turnip greens
  • Spinach


This yummy milk product contains zinc, which is required by the brain to produce anti-anxiety compounds. Other foods with zinc include:

  • Turkey (once again!)
  • Barley
  • Lentils
  • Pumpkin seeds

Nuts and Seeds

Nuts are rich in healthy fats and vitamin E. Based on information from different sources, some of the best nuts that can help combat depression are as follows:

  • Walnuts
  • Sunflower seeds
  • Pumpkin seeds (these little seeds contain a lot of depression-fighting nutrients!)
  • Filberts (Hazelnuts)


Tomatoes provide vitamin C, antioxidants, and vitamin E, all of which are beneficial for overall health. Vitamin C aids in the absorption of iron and B12. Tomato sauce and fresh tomatoes both provide beneficial nutrients for depression.

Whole Grains

Depression can induce carb cravings, which in the modern world mean cravings for sugary snacks.Healthy carbs can help fight depression. Give your body what it needs in a nutritious form. Examples of healthy carbs include:

  • Brown rice
  • Whole wheat
  • Millet
  • Quinoa

As you look at this list, you might be getting some ideas for meals, combinations, and a shopping list. Think of combining these ingredients to make casseroles, soups, salads, and other tasty dishes.

By White Crane

Welcome to my blog, where I am here to share my knowledge and promote the habit of reading. Reading is one of the best ways to gain knowledge, and it's a habit that can be cultivated from a young age. As someone who loves to read, I want to inspire others to pick up a book and discover the joys of reading. Whether you're looking to learn something new or just want to escape reality for a little while, there's a book out there for everyone. So, join me on this journey of learning and self-improvement, as we discover the power of reading together.

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