12 Foods That Fight Depression and Anxiety

Studies show that your brain is particularly at risk. Although there’s no way to stop free radicals completely, you can be able to lessen their destructive effect by eating foods rich in antioxidants, including:

• Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
• Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
• Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ

Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Experts aren’t sure, but carb cravings sometimes may be related to low serotonin activity.

Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fiber.

Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which may help you make serotonin. Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy.

Good sources of healthy proteins include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt.A Spanish study found that rates of depression tended to rise in men — especially smokers — as they got less folate. The same thing happened for women — especially those who smoked or didn’t exercise — but when they got less vitamin B12.In either case, you can get both of these B vitamins from foods in a Mediterranean diet. Legumes, nuts, many fruits, and dark green vegetables have folate. Vitamin B12 can be found in all lean and low-fat animal products, such as fish and low-fat dairy products.

https://www.webmd.com/depression/guide/diet-recovery