4 Foods That Help With Depression + How It Works, From A Holistic Psychologist

While the field of nutritional psychology remains in its nascency, the research surrounding food and its impact on mental health is both powerful and potentially very effective, according to recent clinical trials. The general and overall consensus is this: to support your mental health, eat real whole foods that come from nature most of the time, with limited consumption of refined and processed foods. But under the umbrella of mental health, are there any foods that can help with depression, in particular?

This landmark study—along with many others since then—allows us to recognize the impact food has on mental health, particularly when experiencing clinical symptoms. Here are some specific foods and dietary patterns that can potentially help reduce symptoms of depression.

One important nutrient in leafy greens that has been shown to manage depression1 is folate, or vitamin B9. Folate helps to reduce inflammation and improve cognitive function and helps to regulate gene expression (meaning this nutrient helps to turn certain genes on and off).

They also contain vitamin K, which helps to improve memory2, as well as reduce the risk of dementia and other neurodegenerative diseases. One study found that older individuals who consume one to two servings of leafy greens a day had the cognitive ability of someone 11 years younger compared to those who didn't consume any leafy greens. I recommend eating at least one serving of leafy greens every day to support your mental health.

There's a reason olive oil is a staple in the Mediterranean diet! Olive oil is a monounsaturated fat that contains plenty of beneficial polyphenols. It has been shown to significantly reduce inflammation (a potential driver for mental health illnesses and conditions), most likely due to its high oleic acid content. Be sure to purchase extra-virgin and cold-pressed olive oil, if you can, as this is the least processed variety.

The neuroprotective effects of berries are related to their phytochemicals: Adding these colorful fruits to your daily diet will give you the biggest bang for your buck in terms of providing for your mental well-being. 

Fatty fish (i.e. salmon, mackerel, anchovies, and sardines) are packed with important omega-3 fatty acids like DHA and EPA—both critical for mental health. Seafood is also abundant in trace minerals, which act as cofactors for crucial enzymatic reactions, like neurotransmitter synthesis. Adding seafood one to two times a week to your diet, if possible, may positively influence long-term mental health.

The most direct influence on our gut microbiota is our diet, which is responsible for up to 60% of the bacteria variation. Dysbiosis, or an alteration in the composition and environment of our gut microbiota, can lead to increased intestinal permeability. This can allow contents, such as bacterial metabolites from the gut, to cross into our blood circulation—otherwise known as leaky gut (which is not yet a widely recognized medical condition but often discussed in the functional medicine community). This could lead to further inflammation in the body as these inflammatory products are circulated, contributing to neuroinflammation. 

In order to both create a healthy gut microbiota and help decrease levels of inflammation, following a Mediterranean-style diet may be optimal. With a focus on fresh vegetables and fruits, nuts and seeds, seafood, and plenty of olive oil, this dietary pattern will do all of the above and potentially help improve mental health by decreasing symptoms of depression.