What foods can help combat depression?

Foods that may help combat depression can generally be selected from deep-sea fish, whole grains, nuts, dark-colored vegetables, and fermented foods. Specific details are as follows:

1. Deep-sea fish: Examples include salmon and cod, which are rich in omega-3 fatty acids. This component helps regulate the secretion of brain neurotransmitters, supports emotional stability, and reduces negative states such as anxiety and low mood. It is recommended to consume these fish 2–3 times per week in moderate amounts to provide nutritional support for the brain.

2. Whole grains: Examples include oats and brown rice, which contain abundant complex carbohydrates. These substances release glucose slowly, helping maintain stable blood sugar levels and preventing mood swings caused by blood sugar fluctuations. They also promote serotonin secretion, aiding in the relief of depressive feelings.

3. Nuts: Examples include walnuts and almonds, which contain magnesium and B vitamins. Magnesium helps relax the nervous system and reduce feelings of tension, while B vitamins participate in energy metabolism and can improve low mood caused by fatigue. These can be consumed in small amounts as daily snacks.

4. Dark-colored vegetables: Examples include spinach and broccoli, which are rich in folate and vitamin C. Folate deficiency may impair neurotransmitter synthesis and increase the risk of depression, while vitamin C helps alleviate stress. Together, these nutrients provide a foundation for emotional regulation.

5. Fermented foods: Examples include yogurt and natto, which contain probiotics. Probiotics can influence brain function through the gut microbiome, regulate neuroendocrine activity, and reduce symptoms of anxiety and depression. Fermented products with minimal added sugar are preferable for optimal benefits.

However, food serves only as an adjunctive measure and cannot replace professional treatment. If depressive symptoms persist or worsen, it is important to seek timely help from a mental health professional or psychiatrist, and to improve well-being through evidence-based interventions.