Best Diet for Depression: Foods That
Reduce Risk
 Vegetables: Those who eat plenty of
vegetables are getting their brains the
micronutrients necessary to stay healthy and
function optimally. In addition to improving
mental health, veggies are universally
referenced as being among the best brain
foods.
 Fruits: In addition to veggies, fruits provide
us with a significant amount of vitamins to
optimize brain health.
 Whole grains: These are considered
complex carbohydrates and provide our
brain with the fuel it needs to function.
Many whole grains help give us mental
energy for cognitive processes.
 Fish: It is well-documented that the omega-3
fatty acids in fish help prevent mental
illness. Tribes that eat a significant amount
of fish tend to have lower incidences of
depression and bipolar disorder. Other
evidence suggests that eating fish makes
antidepressants more effective than they
would otherwise be.
 Meat: It should be noted that not all sources
list meat as being beneficial for depression.
It is somewhat controversial to suggest that
meat is either helpful or harmful for mental
health. However, since most humans
evolved consuming meat, it aligns with our
natural biological health to include meat in
our diet. Keep in mind that organic,
unprocessed meat is superior to all
processed kinds.
Worst Diet for Depression
 Artificial sweeteners: Sweeteners like
aspartame are often used in beverages as a
replacement for sugar. Thought to cause
alterations in neurotransmission, leading to
changes in mood and possible depression.
 Fried foods: Tend to be laden in
hydrogenated oils and unhealthy fats. Not
only unhealthy for your body, they have
been suggested as culprits for poorer mental
health.
 High-fat dairy: In one of the studies, it was
found that high-fat dairy consumption tends
to result in poorer mental health.
 Processed meat: Not only will eating
processed meat increase your risk of health
issues like diabetes and heart disease, but
also a detriment to your mental health.
 Refined grains: These are grains that are
devoid of the wheat germ and bran. An
example would be enriched processed white
bread. Many nutrients are lost in the
manufacturing of these products and they
aren’t as healthy as the “whole grains.”
 Simple carbohydrates: Most simple
carbohydrates give us a short boost in
energy, followed by a mental and physical
crash. It is recommended to avoid simple
carbs as much as possible to help your
mood.
 Sodium: It has been suggested that increased
consumption of sodium can detrimentally
influence brain functioning.
 Sugar: This means cutting out the cookies,
candy bars, and soda from your diet. These
foods provide an initial boost of energy, but
following that boost is generally a “crash”
and mental depression.