Depression, a mental condition that affects millions globally, impacts how a person thinks, feels, and functions in daily life. Symptoms such as persistent sadness, loss of interest in activities, fatigue, and difficulty concentrating can make everyday tasks feel overwhelming.
Beyond its immediate effects, however, depression has also been linked to reduced life expectancy. Studies show that chronic depression can increase the risk of heart disease, Stroke, Diabetes, and even dementia. Research published in JAMA Psychiatry found that people with persistent depression had a significantly higher risk of early mortality, partly due to increased inflammation, poor Lifestyle habits, and a greater likelihood of developing other chronic illnesses. Furthermore, social isolation—a common symptom of depression—has been identified as a key factor in reducing lifespan.
While Therapy, medication, and Exercise play key roles in managing symptoms, Diet can also have a profound impact. Research increasingly shows that what we eat influences brain chemistry, mood regulation, and overall mental well-being.
At the SuperAging Kitchen, we’ve reported that adhering to a plant-slant diet — such as the Mediterranean diet — can help to reduce risk for a wide range of age-related conditions such as heart disease, Cancer, diabetes, and dementia. It comes as no surprise then that the Mediterranean diet with its emphasis on fruits, veggies, whole grains and fatty fish, can boost not just our physical health, but our Mental Health, as well.
Per Harvard Medical School, researchers found that following the Mediterranean diet (or a similar eating plan) was associated with a significantly lower risk of developing depression. Interestingly, the report also looked at the issue of what comes first: depression or a poor diet, since feeling depressed can make us more likely to eat unhealthy foods. The outcome showed a healthy diet, like the Mediterranean diet, helped to reduce risk of developing depressive symptoms to begin with.
So, what are these feel-good foods? Let’s take a closer look at what we should be eating, and why, as well as the foods to avoid.
1. Fatty fish
Fatty fish such as salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, particularly EPA and DHA. Studies suggest that omega-3s play a key role in brain function and reducing inflammation, which is linked to depression. A meta-analysis published in Translational Psychiatry found that omega-3 supplementation significantly improved depressive symptoms, particularly in people with major depressive disorder.
[Read: The big benefits of small fish for health and longevity]
2. Dark leafy greens
Spinach, kale, and Swiss chard are packed with folate, a B vitamin that helps produce dopamine and serotonin, neurotransmitters crucial for mood regulation. A study in the Journal of Psychiatric Research found that individuals with low folate levels were at higher risk of depression.
[Read: 8 super-healthy leafy greens – and why you should eat (lots of) them]
3. Fermented foods
Kimchi, yogurt, kefir, miso, and sauerkraut contain probiotics, which promote a healthy gut microbiome. Since gut health is strongly linked to mental health, consuming probiotics may help regulate mood. Research has also shown how gut bacteria can influence brain function and Stress response.
[Read: How a healthy gut boosts longevity, plus tips to get your gut in top shape]
4. Berries
Blueberries, strawberries, and blackberries are loaded with antioxidants that help fight oxidative stress and inflammation, both of which are associated with depression. Studies have shown that diets rich in flavonoid-packed foods like berries were linked to a lower risk of depression.
[Read: Nutritional Superheroes: Serve up flavonoid-rich foods to boost longevity]
5. Nuts and seeds
Walnuts, flaxseeds, and chia seeds are great sources of omega-3s, magnesium, and tryptophan, an amino acid that supports serotonin production. Magnesium, in particular, has been shown to reduce depressive symptoms, as evidenced by a study in PLOS One (2017), which found that magnesium supplementation improved mood in people with mild-to-moderate depression.
[Read: Magnesium’s moment: The essential mineral you don’t want to overlook]
6. Dark chocolate
We do love it when chocolate (in any form) makes it onto a list! Dark chocolate (at least 70% cocoa) contains flavonoids, caffeine, and theobromine, all of which can enhance mood and reduce stress. A 2019 study in Depression & Anxiety found that individuals who consumed dark chocolate had a lower risk of depressive symptoms compared to those who did not.
7. Legumes
Lentils, chickpeas, and black beans are excellent sources of fiber and protein, which help stabilize blood sugar levels and support sustained energy. They are also high in folate, which, as mentioned, plays a role in mood regulation.
Just as certain foods help boost mental well-being, others can contribute to increased stress, anxiety, and depression.
1. Highly processed foods
Fast food, packaged snacks, and instant meals often contain artificial additives, trans fats, and excessive sodium, all of which can negatively affect our well-being. As reported here, research has found that frequent consumption of ultra-processed foods, especially those containing artificial sweeteners, was associated with a higher risk of depression.
2. Refined sugar and sugary beverages
Consuming too much sugar can lead to blood sugar spikes and crashes, contributing to mood swings and fatigue. Research published in Scientific Reports (2017) found that men who consumed high amounts of sugar were more likely to experience depression over five years.
3. Alcohol
Alcohol is a depressant that disrupts neurotransmitter balance and can worsen depressive symptoms over time. Researchers have found that excessive alcohol consumption was associated with higher rates of depression and anxiety disorders.
The role of food in boosting our mental health is yet another example of the importance of diet for our overall health and quality of life as SuperAgers. Of course, the food we eat is not a cure-all for depression—or other conditions—but mindful meal planning can be a powerful tool for living a longer, healthier life.
Top foods (including a few surprising ones) to take care of your ticker
Power foods that help to fight cancer
The long haul: The best foods (and other tips) to build better bones
Food as medicine: Healthy herbs and super spices
Top foods to help ease joint pain – and give your overall health a boost while you’re at it
Good for brain and body: Why you should eat more apples, plus healthy recipes
Tweak your tried-and-true recipes: 17 smart (and tasty) food swaps for a longevity-focused diet
Healthy hacks: Easy ways to add more longevity foods into your diet
Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.
Notifications
