Depression is a mental health illness that affects the way those who have it think and act. It can cause low motivation and mood levels which can cause feelings of hopelessness and despair. It is estimated that 21.0 million adults in the United States had at least one major depressive episode according to a 2020 study. However, there is hope—proper counseling, prescription medications, as well as a healthy diet and lifestyle are often recommended by doctors as a way to manage symptoms of clinical depression. Here are 7 superfoods that can help with depression:

1. Fermented foods

While it is still a mystery why fermented foods help with depression, studies show that people who consume fermented foods have a lower incidence of depression. This could be due to the fact that fermented foods are good for gut biomes and gut health and the gut microbiome is thought to influence depression. Some examples of fermented food are kimchi and yogurt.

2. Dark chocolate

Some recent studies have shown that consuming dark chocolate is linked to reduced symptoms of clinical depression and reduced chances of developing clinical depression. This could be for many reasons. Mainly, dark chocolate triggers the secretion of serotonin in the brain, which makes those who eat chocolate feel happier. Dark chocolate has antioxidants which have also been shown to reduce inflammation, which can reduce depressive symptoms.

3. Leafy greens

Leafy greens like spinach, lettuce, swiss chard and watercress have numerous positive benefits that support physical and mental health. Leafy greens contain folate, which promotes healthy digestion and cardiovascular health. Leafy greens also help to fight against toxins, and feed your gut biome and build enzymes. All of this has been linked with feeling happier and feeling less depressed.

4. Oysters

Not only are oysters amazing for physical health but they also have a strong link with reduced levels of depression. Oysters contain many micro and macro nutrients such as vitamin B12 and vitamin D as well as antioxidants like omega-3 fatty acids—all of which are linked to better mental wellbeing. Oysters are also very high in zinc levels and there have been many studies done that prove zinc supplements have improved the moods and reduce symptoms in patients with clinical depression.

5. Eggs with the yolk

Eating whole eggs, yolk and all, has been proven to have a positive influence on mental health and mood. Eggs also contain tryptophan, an amino acid that helps create serotonin, which again makes people feel happier and reduces the symptoms of depression.

6. Blueberries

The main benefit of blueberries is the high level of antioxidants present in them. These antioxidants can protect your body from the free radicals that can damage your cells and help improve brain functioning and memory. Blueberries also have been seen in studies to have mood stabilizing effects that can help regulate emotions.

7. Beans and lentils

Beans and lentils, similar to fermented foods, can help promote good gut health which can lead to reduced symptoms of depression. They also contain tryptophan and are high in magnesium, which helps the brain to secrete serotonin which can make those eating it feel happier.