Depression is a common mental disorder that affects people of all ages. According to the World Health Organization, depression is the leading cause of disability worldwide.

While medication and therapy are conventional treatments for depression, research has shown that diet can also play a crucial role in managing depression. Here are the top eight foods that can help fight depression:.

Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been linked to reducing symptoms of depression.

Studies have shown that omega-3 fatty acids can improve brain function and reduce inflammation in the brain, both of which have been linked to depression. Aim for two servings of fatty fish per week to reap the benefits.

Dark Chocolate

Dark chocolate is not only delicious but also has mood-boosting benefits. Dark chocolate contains flavonoids, which have been linked to reducing symptoms of depression.

Studies have also found that dark chocolate can increase serotonin levels in the brain, which can help improve mood. However, remember to consume dark chocolate in moderation, as it is high in calories and can lead to weight gain.

Berries

Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, which can reduce inflammation and oxidative stress in the brain. Studies have also shown that berries can improve cognitive function and reduce symptoms of depression.

Add berries to your breakfast or snack on them throughout the day to reap the benefits.

Nuts

Nuts such as almonds, cashews, and walnuts are rich in healthy fats and protein, which can help stabilize blood sugar levels and reduce inflammation in the brain.

Studies have also shown that nut consumption is linked to reducing symptoms of depression and anxiety. Aim for a handful of nuts as a snack each day to reap the benefits.

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Leafy Greens

Leafy greens such as spinach, kale, and collard greens are rich in vitamins and minerals, including folate, which has been linked to reducing symptoms of depression.

Studies have also found that consuming leafy greens can improve cognitive function and reduce inflammation in the brain. Add leafy greens to your salads or smoothies to reap the benefits.

Beans

Beans such as black beans, chickpeas, and lentils are rich in fiber and protein, which can help stabilize blood sugar levels and reduce inflammation in the brain.

Studies have also shown that consuming beans is linked to reducing symptoms of depression and anxiety. Add beans to your soups or salads to reap the benefits.

Eggs

Eggs are a versatile and nutritious food that is rich in protein, healthy fats, and several vitamins and minerals. Eggs are also rich in choline, which has been linked to reducing symptoms of depression and improving cognitive function.

Add eggs to your breakfast or use them as a protein source in your meals to reap the benefits.

Yogurt

Yogurt is a dairy product that is rich in protein, calcium, and several vitamins and minerals. Yogurt is also rich in probiotics, which have been linked to reducing symptoms of depression and anxiety.

Studies have also found that consuming yogurt can improve cognitive function. Add yogurt to your breakfast or use it as a snack to reap the benefits.

Conclusion

While diet alone cannot cure depression, consuming a balanced diet that is rich in these foods can help reduce symptoms and improve mood. It is essential to seek professional support if you or a loved one is struggling with depression.