27 Foods That Can Make Your Depression Better – And Five That Can Make It Worse

Your diet plays a huge role in your well-being, including both your physical health and your mental health.

In fact, the majority of your immune system is actually based in your gut, and the majority of your serotonin (which affects your moods) is also created there.

So eating and drinking the right things is crucial if you want to be as healthy as possible.

And yes, depression too can be affected by your diet.

This article lists a few types of food that can make your depression worse, and which you should therefore try to avoid, as well as a much larger list of foods (including herbs and spices) that can actually reduce the effects of depression.

FOODS THAT CAN MAKE DEPRESSION WORSE

Here are some of the types of food you should avoid if you don’t want to make your depression worse.

Dairy

You probably aren’t going to like this, but dairy products (e.g. milk, yoghourt, cheese, ice cream) can cause problems for many people.

The culprit is the casein that is present in dairy items, and that can cause inflammation – and inflammation is suspected to be at the root of so many ailments and illnesses.

More relevant to this article, casein has been linked to mental health issues, including schizophrenia, and depression.

GMOs

There is a lot of controversy about Genetically Modified Organisms, but the fact is, they have not been studied as thoroughly as you might expect.

The problem is that GMO foods (e.g. soy and corn) have been engineered to withstand pesticides and herbicides (e.g. Roundup) that contain a cocktail of potent chemicals.

More and more evidence is surfacing that glyphosate, for example, is carcinogenic, even though Monsanto / Bayer deny this (unsurprisingly).

Studies have also shown that Roundup is toxic to foetal cells.

And Roundup / glyphosate is found almost everywhere these days – in the soil, in rivers and streams, in the air / rain, as well as in breast milk, and foetuses.

Gluten

It’s almost impossible not to have heard of gluten these days, with more and more people going on gluten-free diets.

While there is still some controversy as to whether gluten is causing as many problems as people first thought (another potential culprit is glyphosate, the main ingredient in Roundup), and I’m not saying here that Celiac Disease is not a real thing, there is little doubt that it is harmful to humans.

The reason why gluten is bad for us is that it is highly inflammatory,.

Gluten produces a compound called zonulin, which has been shown to cause intestinal permeability (which is more commonly referred to as leaky gut syndrome). And this is bad, because it allows substances to enter the bloodstream that have no business being there, which in turn can trigger auto-immune problems.

Sugar (Including Artificial Sugars)

Sugar is highly addictive, with the average American eating 164 pounds of it per year. (Compare this to around 22 pounds per year in 1800.)

Unfortunately, our bodies have not had time to adapt to this massive increase in sugar consumption.

When you consume sugar, this is the sequence of events that happens:

1. Your blood sugar increases quickly (which can cause inflammation).
2. This creates an increase in insulin.
3. When this insulin removes the sugar from your blood, it results in a blood sugar crash.
4. Cortisol (aka the “stress hormone”) tries to compensate for this crash by moving sugar out from where it’s stored, and back into your bloodstream.

This process, which is sometimes known as reactive hypoglycemia, is responsible for carb and sugar cravings, because your brain needs a constant supply of sugar to function, which in turn can lead to anxiety, headaches, irritability, and ultimately depression.

Some studies have concluded that sugar is at least as addictive as cocaine – so be careful!

Even artificial sugars can cause problems. While it’s true they may be zero-calorie, that doesn’t mean they pass through your body without having any effect. (They can actually cause metabolic syndromes like insulin resistance and diabetes.)

Vegetable Oils

These include canola oil, corn oil, safflower oil, soybean oil, and sunflower oil, all of which can be heavily processed.

The problem with these oils, once again, is they can cause inflammation.

They are also linked to cancer, cardiovascular diseases, nutrient deficiencies, thyroid dysfunction, as well as psychiatric disorders like depression.

FOODS THAT CAN MAKE YOUR DEPRESSION BETTER

Well, that’s all of the bad news out of the way, and you may be wondering, well what can I eat then?

So, here is a list of foods (including herbs and spices) that can help you in your quest to relieve your depression.

Many of these foods contain tryptophan, which the body uses to manufacture serotonin. Tryptophan is commonly found in protein-containing foods, but there are vegetable sources too, as you’ll see.

Apples

Apples are high in antioxidants, which can help repair your cells and prevent you from developing illnesses.

They can also help balance your blood sugar levels, and they are high in fibre.

Where possible though, do try to buy organic apples. Non-organic apples are likely to be heavily sprayed with pesticides, and because they have such a thin skin, those toxic chemicals can seep inside the fruit, which means you cannot wash them off.

Also, be aware that GMO apples (that are designed not to turn brown so quickly) have recently been approved and may be on the shelves. One brand is known as Arctic Apples, and be careful because they may not be labelled as GMOs.

Asparagus

Asparagus is high in both B vitamins and folic acid, These can improve your mental health by supporting the process by which tryptophan is converted into serotonin.

Avocado

These are not only full of healthy fats, but they also contain oleic acid, which is good for your brain.

Some nutritionists recommend eating one per day (something I could not do as I intensely dislike the flavour and texture of avocados).

Avocados are also filled with vitamin K, different kinds of vitamin B (B9, B6, and B5), vitamin C, and vitamin E12. And, as added benefits, they are very low in sugar, and high in dietary fiber.

Bananas

Bananas are rich in tryptophan, as well as magnesium and potassium, all of which are required for overall health as well as mental health. (Estimates show that over three quarters of Americans are deficient in magnesium, which is required by over 600 biochemical functions.)

Beans

Beans, which are one of the few starches you should be eating, are high in fibre, which is good for our digestion, but because the body digests beans very slowly, eating them can stabilize our blood sugar levels (and, therefore, our mood).

Another benefit is that you may feel more full after eating beans, and therefore your desire to snack in between meals can be reduced.

Berries

The most beneficial berries include blackberries, blueberries, raspberries, and strawberries.

When eaten fresh, they are one of the best sources of antioxidants.

Cinnamon

Cinnamon is anti-inflammatory, and it also helps to manage blood sugar levels.

Cloves

While most people may use clove oil to help with toothache, the potassium cloves contain helps regulate both your blood pressure and your heart rate, which in turn can relieve symptoms of anxiety and depression.

Dark Chocolate

Dark chocolate (i.e. where the cocoa content is at least 70%) can help boost your dopamine and serotonin levels (because it’s a great source of tryptophan), while also reducing cortisol levels.

Chocolate also contains antioxidants, such as flavonoids (a type of polyphenol), as well as magnesium.

The recommendation is to consume about 40 grams (that’s around 1.5 oz) of dark chocolate daily. (I know it may be tempting to eat more than that, but you shouldn’t overdo it.)

Dark Leafy Greens

These include kale, spinach, and swiss chard, and the reason they can help with depression (and are good for you in general) is, in case you haven’t already guessed, is that they are anti-inflammatory.

They are, in fact, loaded with vitamins A, C, E, and K, minerals, and phytochemicals.

Spinach in particular is also a good source of tryptophan.

If you don’t want to eat these, e.g. as part of a salad, then you can also use them as part of a healthy smoothie.

Eggs

These are another great source of both protein and tryptophan, but be careful how you cook them – frying adds fat, while boiling or poaching is a healthier option.

Fennel Seeds

Fennel seeds contains many minerals that can assist your body in returning to a more normal state, all of which can reduce the effects of depression.

Another option is to eat fresh fennel – either raw or cooked – although if you’re not keen on the flavour of aniseed, you may wish to stick with the seeds.

Green Tea

This is something I drink every single day, not only because I enjoy it, but because it is a great source of antioxidants and polyphenols.

It’s been used for centuries to help treat depression, because it can boost dopamine levels and increase insulin sensitivity (thus ensuring that glucose levels remain steady, with fewer spikes).

And the good news is that, according to some studies, the more green tea you drink, the more benefits you’ll get.

Mushrooms

With so many types of mushroom to choose from, you will never be stuck for choice here.

But whichever ones you prefer, know that they promote healthy gut bacteria, and lower blood sugar levels.

Nutmeg

Nutmeg is another anti-inflammatory spice, and it’s easy to grate and add to food or drinks.

Something I came across while on vacation in Grenada many years ago was a locally produced nutmeg jelly, which may be hard to get hold of, depending on where you live. I spread some on toast purely because I loved the flavour – back then I wasn’t aware of its health benefits.

Onions

Many members of the onion family, including chives, garlic, leeks, shallots, and spring onions, can be beneficial because of an ingredient called allium.

Allium is good for your digestive tract, and as I said earlier, when you remember that the gut and the brain are inextricably linked, that means it’s good for the brain too.

Poultry

Whether you eat chicken, duck, game hen, goose, or turkey, they are all good sources of tryptophan (and protein).

Rosemary

Clinical research has shown that rosemary can reduce the symptoms of depression.

Saffron

Saffron was shown in an Iranian study to be at least as effective as Prozac at treating depression, because it can help by balancing the levels of dopamine, norepinephrine, and serotonin in the body.

Sage

Sage can help improve both blood circulation and your nervous system, which can lead to a decrease in the symptoms of depression.

Salmon

Salmon is high in tryptophan, omega-3 fatty acids, and vitamin D, all of which can be good for your physical and mental health.

Seeds

Many seeds are packed with omega-3 fatty acids (something most people don’t get enough of), and they are good for your mental health because these fatty acids support the brain’s functions.

They also contain tryptophan – maybe not as much as poultry, for example – but they are a useful option for vegans.

Maybe the most well-known type of seed you can snack on are sunflower seeds, but there are a lot more to choose from than that, including chia seeds, flax seeds, hemp seeds, and pumpkin seeds.

While you can eat them raw, you can also roast them, or add them to other foods by sprinkling a few on top of your meal.

Thyme

Thyme’s ability to help with depression is due to the lithium it contains.

Lithium is a mineral that has been used to treat depression for a while, but consuming thyme is a more natural way to obtain it.

Tomatoes

These contains two acids – folic and alpha-lipoic – that are great allies to have in your war against depression.

One study showed that people with depression are deficient in folate – and folic acid can decrease homocysteine levels, which is good, because homocysteine reduces your ability to create neurotransmitters such as dopamine, norepinephrine, and serotonin.

Turmeric

Various studies have investigated the ability of curcumin, a key ingredient of turmeric, to help treat depression.

One professor involved in such a study concluded that “curcumin does have an effect on several physiological systems that are implicated in the causes of depression. It certainly would be a reasonable hypothesis that it could be in possession of antidepressant properties”.

Turmeric also has anti-inflammatory properties.

Vanilla

A study in Hong Kong concluded that vanilla improves the symptoms of anxiety and depression, as well as helping with anger and hostility.

While it’s not hard to find ways to consume vanilla (the real thing, though, and not some artificial substitute), they found that even the scent of this aromatic orchid was enough to have benefits.

Walnuts

These also are a great source of omega-3 fatty acids, as well as tryptophan.

Note that other nuts, such as almonds, cashews, and pistachios, are also good sources of tryptophan.

Conclusion

We should never forget that we are what we eat – so if you consume foods that are bad for you, you can expect to be unhealthy (physically and/or mentally), and if you consume foods that are good for you, then you can expect your health to improve.

Staying away from some of the no-no’s on the list above can be tricky these days – hidden sugars are everywhere, and GMOs and the pesticides / herbicides they contain are increasingly common.

Eating organically is a great option, but there is no doubt that the up-front cost is typically higher, and it can be hard to find all of the different items you need. Having said that, the cost of being ill (especially in the USA) can be astronomical.

On the plus side, there are plenty of items on the “good list” that most people should have no trouble finding and eating.

So, look for things that appeal to you, and try to transition from the harmful foods to the healthier ones – because both your body and your mind may thank you for it.

And while it’s not for everybody, there is a growing body of evidence that a plant-based diet can be better for you – provided, of course, you ensure you are still getting all of the necessary vitamins, minerals, proteins, etc. that you require.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Altered Genes (an enlightening book about GMOs)
2. The GAPS Diet