A nutritious diet helps manage a lot of health disorders including warding off symptoms of depression. Apart from therapy and medication, the right diet can indeed help. While there is no specific diet for this condition, there are certain mood-boosting foods for depression that may ease the symptoms and enhance the “feel good” factor. Putting together a healthy diet plan will become easy once patients are aware of these foods and keep the list handy.

Nuts
Eating nuts daily ensures adequate supply of protein, fiber and healthy fats. Munching on nuts can have long term benefits too. They are high in omega-3 fatty acids, believed to boost the mood during depression.

Beef (grass-fed)
High-quality proteins help in boosting moods too. Grass-fed beef is a healthy protein that must be included in the diet to fight depression. According to research, grass-fed beef contains high amounts of healthy fats, such as omega-3 fatty acids.

Fish
According to published research, fish is one of the mood boosting foods for depression. Fish like salmon, mackerel, sardine, and trout and seafood like shrimps and oysters are good for brain health and mental state.

Whole Grains
Choosing whole grains and high-fiber foods over gluten products like flour and refined sugar is good for the body and brain health. Maintaining lower sugar levels can affect the mood by regulating the brain’s neurotransmitter secretions.

Fruit and Vegetables
One must add a wide range of vegetables with high fiber content as they are mood boosting foods for depression. This is owing to the variety of minerals and vitamins available in fruits and vegetables. Plus, the fiber in fruits and veggies helps regulate weight and powers digestion.

Fermented Foods
Foods like kimchi, kombucha, kefir, yogurt and sauerkraut can improve gut health and mood. During the fermentation process, probiotics are created that feed the healthy bacteria. Since the gut microbiome plays a role in maintaining brain health, adding fermented foods to the diet is recommended.

Beans and Peas
Mediterranean foods are believed to have several advantages, including their role in managing depression. Legumes, lentils, peas, beans and chickpeas are a large part of the Mediterranean diet. They also support gut health by providing probiotics.

Dark Chocolate
The sugar in dark chocolate may immediately lift spirits since it is a quick source of fuel for the brain. It also has a pleasurable taste that promotes good mood. Research also suggests that dark chocolate is high in flavonoids and low in sugar. Flavonoids increase blood flow to the brain and reduce inflammation.

Coffee
It is believed to be an instant mood lifter. Coffee can boost mood both in the long and short term. It basically causes the dopamine and serotonin levels to rise, reducing depression symptoms.

So, incorporating the above mood-boosting foods for depression in the daily diet will help one experience a gradual and positive change.