Foods to Relieve Depression Symptoms

By: Lexy Kimber, University of North Carolina at Chapel Hill, Dietetic Intern 

Reviewed by: Allison Edwards, MS, RDN, LDN, CLC and Carrie Snyder MPH, RDN, CSOWM, LDN, CDCES 

There is currently no cure for depression, but there are some ways to relieve depressive symptoms and improve mood. These include dietary changes, exercise, medications, therapy, and a regular sleep schedule. The key nutrients to help relieve depressive symptoms include omega-3, vitamin D, vitamins B6 & B9, magnesium, tryptophan, probiotics, and prebiotics. Just as some foods help relieve depression symptoms, others can exacerbate them such as refined sugars, highly processed foods, and excessive alcohol. 

• Omega-3 – A polyunsaturated fat that is essential for supporting heart health, brain function, reducing inflammation, providing structure and function for cells, and reduces the risk of cancer. There are many benefits to consuming omega-3 fatty acids and research has shown that adequate omega-3 intake can have a significant impact on the severity of depression symptoms. Food sources of omega-3 fatty acids includes: 

  • Plant oils: flaxseed, soybean, and canola oils 

  • Chia seeds and walnuts 

  • Seafood: salmon, mackerel, tuna, herring, and sardines have the highest amount with bass tilapia, cod, and shellfish contain lower amounts.  

  • Fortified foods: eggs, yogurt, juices, milk, and soy beverages 

    
    

• Vitamin D – A fat-soluble vitamin that can help reduce inflammation, promotes cell growth, neuromuscular and immune function, and glucose metabolism. Research has found that individuals with lower levels of serum vitamin D were at increased odds of depression than those with higher levels of serum vitamin D. Good food sources of vitamin D include: 

  • Flesh of fatty fish (trout, salmon, tuna, mackerel) and fish liver oils 

  • Mushrooms 

  • Beef liver 

  • Egg yolks 

  • Cheese 

    
    

• B Vitamins – Water-soluble vitamins that have various roles within the body.  

  • B6: Plays a role in the process of creating neurotransmitters in the brain such as serotonin and dopamine. Research shows a low level of B6 is associated with depression symptoms. Foods high in vitamin B6 include: 

    • Meat and poultry: fish, organ meats, turkey, chicken, and beef 

    • Organ meats: liver 

    • Starchy vegetables: potatoes, sweet potatoes, plantains, and winter squash 

    • Leafy greens: spinach and kale 

    • Legumes: chickpeas, black beans, and edamame 

    • Fruits: bananas, avocado, dates, mangos, grapes or raisins, and jackfruit 

  • B9 (Folate): Takes part in the process of creating neurotransmitters in the brain such as serotonin and dopamine. The mechanism for how folate (Vitamin B9) is liked to depression is still unsure, but research indicates a link between low levels of folate and an increased risk of developing depression, depressive symptom relapse, longer episodes of depression, and more severe depressive symptoms. Food sources of folate include: 

    • Vegetables: Spinach, asparagus, brussels sprouts, lettuce, broccoli, mustard greens, peas, and turnip greens 

    • Fruit: Avocado, tomatoes, oranges, papaya, banana, and cantaloupe 

    • Legumes: Black-eyed peas and kidney beans 

    • Fortified breakfast cereals 

    • Protein: ground beef, chicken breast, seafood/fish, and eggs 

    • Grains: White rice, enriched spaghetti, and white bread 

      
      

• Magnesium – An essential mineral that plays a crucial role in over 300 biochemical reactions in the body. Some of these include blood glucose control, blood pressure regulation, muscle and nerve function, and energy production. Research shows an association between decreased magnesium levels and increased depressive symptoms.  

  • Fruits: Bananas, avocados, raisins, and apricots 

  • Whole grains 

  • Peanut butter 

  • Green leafy vegetables: spinach, kale, collard greens, mustard greens, and turnip greens 

  • Potatoes 

  • Dairy: cow milk, goat milk, and yogurt 

  • Legumes: black beans, lima beans, navy beans, pinto beans, garbanzo beans (chickpeas), black-eyed peas, and soybeans 

    
    

• Tryptophan – An amino acid that plays a key role in the pathophysiology of neuroinflammation, chronic stress, and the gut microbiota. Research has proven that an increase in dietary tryptophan resulted in less depressive symptoms and significantly more positive affect scores for mood. Sources of food high in tryptophan include: 

  • Cheese 

  • Chicken 

  • Egg Whites 

  • Fish 

  • Milk 

  • Soybeans 

  • Turkey 

  • Nuts and Seeds: peanuts, sunflower, pumpkin, and sesame 

    
    

• Probiotic and Prebiotic Foods – Probiotics are living microorganisms that have beneficial health effects on the host. Prebiotics are what healthy bacteria in the gut eat. Research indicates that an increase in probiotics and prebiotics consumed improved mood and decreased severity of depression symptoms through the inflammatory response and increasing serotonin availability.  

  • Probiotics: Product labels must have “live active cultures” to contain probiotics 

  • Fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, pickles, buttermilk, and some cheeses 

  • Prebiotics: present in fiber-rich foods such as fruits, vegetables, and whole grains. Examples include: 

  • Apples 

  • Asparagus 

  • Bananas 

  • Barley 

  • Chicory rot 

  • Dandelion greens 

  • Garlic 

  • Oats 

  • Onions 

  • Soybeans 

  • Wheat 

Foods to Limit or Avoid 

• Refined sugars – increases inflammation, changes gut microbiota, disrupts blood sugar levels, and impacts brain’s reward system 

• Highly processed foods – may disturb the gut microbiota and disrupt the chemicals that help nerve cells communicate normally.  

• Excess alcohol – can often interfere with medications for depression and it impairs absorption of zinc which plays many important roles related to depression but often has need for supplementation in depression.  

Best Ways to Receive Nutrients 

Food will always be the bodies preferred way to receive nutrients. Trying to increase nutrients through food choices is always a great option. Vitamins and minerals should only be supplemented if deficient and prescribed/advised from your doctor. Dietary supplements are not regulated by the United States Food and Drug Administration (FDA). Some dietary supplements can exceed the daily recommended amount and lead to increased health complications.  

Sample Meal Ideas: 

• Salmon and quinoa bowl with spinach and avocado 

• Yogurt parfait with oats, banana and flaxseed 

• Beef liver with grilled asparagus and a whole grain roll 

• Mango smoothie with oats, spinach, and yogurt 

• Omelet filled with cheese, spinach, tomatoes, and onions topped with avocado 

*If struggling with depression please consult a healthcare professional.  

Suicide & Crisis Lifeline: Call or text – 988 

Disaster Distress Helpline: 1-800-985-5590 

National Helpline: 1-800-662-4357 (HELP) 

References 

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