From Medical News Today

 

While researchers acknowledge that depression is a complex condition that can have multiple causes, they argue that dietary interventions can be an easy, self-empowering way of working towards better mental health.

And, importantly, a healthy diet does not come with a list of potential side effects, as does some of the most common antidepressant medication, such as selective serotonin reuptake inhibitors (SSRIs).

Researchers suggest that dark chocolate can be a healthier and more beneficial alternative to milk chocolate, as it contains larger amounts of key minerals, such as iron, magnesium, and zinc, as well as antioxidants.

Also, research has suggested that magnesium supplementation can sometimes help improve symptoms of depression, and the antioxidants could help fight the oxidative stress that could play a role in depression.

Recommendations:

First, “avoiding the crap,” that is, unhealthy food and drinks that are ultra-processed and contain added sugars, which studies have repeatedly shown are an important risk factor for health

Second, adding variety — go to the supermarket and if you always buy one kind of bean, buy six kinds of beans, if you always buy one kind of flour, buy six kinds of flour.

Third would be to add more probiotic foods, such as yogurt and kimchi, as well as prebiotic foods, such as leafy greens, which can help improve bacterial diversity in the gut

Fourth, eat more omega-3-rich foods, such as oily fish or walnuts, which can have an anti-inflammatory effect and may help relieve depression symptoms.