Food won’t cure depression, but the right nutrients can support brain health and improve mood. A balanced diet helps your body manage stress and boosts the effectiveness of treatment.

Mood-Supporting Foods to Prioritize

Focus on whole, nutrient-rich foods. Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which support brain function and may ease depression symptoms.

Leafy greens—spinach, kale, and Swiss chard—contain folate, a B vitamin linked to better mood regulation. Berries, oranges, and bell peppers offer antioxidants that fight inflammation, which is often higher in people with depression.

Complex carbs like oats, quinoa, and sweet potatoes help stabilize blood sugar and boost serotonin, the “feel-good” brain chemical. Pair them with lean proteins—chicken, beans, tofu, or eggs—to sustain energy and focus.

Nuts and seeds (especially walnuts, flaxseeds, and chia seeds) provide healthy fats and magnesium, which may reduce anxiety and low mood. Fermented foods like yogurt, kefir, and sauerkraut support gut health—and emerging research links a healthy gut to better mental health.

Stay hydrated, too. Even mild dehydration can worsen fatigue and irritability.

What to Limit

Cut back on processed foods, sugary snacks, and excessive caffeine or alcohol. These may offer quick comfort but often lead to energy crashes and worsen mood swings.

Eating well during depression can feel hard—start small. A smoothie, a piece of fruit, or a handful of nuts counts. Every nourishing bite supports your recovery.

What you eat when you’re depressed matters. Simple, wholesome choices can be a quiet act of self-care on tough days.