The effects of not having a good diet with the proper nutrients for our body can be disastrous for the body. However, a poor diet can cause emotional disturbances, most commonly related to depression . In this article we want to explain why you should, if you feel depressed, try to eat more of these foods.

Depression was long thought to be related only to emotions and based on biochemistry. However, after several investigations in neuroscience, it has been shown that this is not the case. The researchers found that  poor nutrition habits can directly affect behavior , cognition, even cause the onset of depression.

Although those who suffer from depression should see a doctor to be treated properly. But remember that a good diet improves your general mental well-being and you will get the essential vitamins to fight depression .


Food you should eat

So that you can think of a good number of food options that are within your reach to help you prevent and control depression, below we include them based on the nutrients they provide us.


An iron deficiency in the body is not necessarily the likely source of depression. However, iron deficiency can certainly aggravate symptoms. Among the most common effects, we generally experience mood swings, loss of appetite, and severe fatigue.

To ensure that you are receiving the adequate amounts of iron in your daily diet, we invite you to check if the following foods are being incorporated into your meals; And if not, include them as often as possible:

  • Sesame seeds
  • Lentils
  • Soy
  • Cooked spinach
  • Chickpeas or chickpeas


In recent studies, zinc supplementation was found to be better in results than its placebo counterparts for treating depression as well as other mental illnesses.

When the body has sufficient zinc base, it plays an important role in how the body and brain react to stress throughout the day, every day, making it a crucial element for physical health and mental. Some of the foods rich in zinc are the following:


Magnesium represents an essential part of the brain’s biochemistry. Talk of even a slight magnesium deficiency can lead to very significant health problems. If magnesium doesn’t control your central nervous system, you can become more vulnerable to cloudy thinking .

This cloudy thinking offers great possibilities of leading a person to depression. Hence, we must take very seriously the need to have the correct amount of magnesium in the diet, for the sake of mental health. If you are currently experiencing low magnesium levels, we invite you to include the following foods in your eating habits:

  • Avocados
  • Soy
  • Quinoa
  • Pumpkin seeds
  • Kale
  • Sesame seeds
  • Spinach

Vitamin D

For some, vitamin D and depression don’t have much to do with it . But, they have a very intimate connection. This is because there are vitamin D receptors that are located throughout the brain, and that receive chemical signals in the areas of the brain that are related to depression.

It is true that a lack of vitamin D has never been directly related to the causes of depression. However, its absence can increase the chances of developing depression, or some other depressive symptoms.

Being in front of the sun is one way and the best way to get vitamin D. Only since it is not always possible to have this habit during each day, we show you how you can include them in your diet. You only need to include the following foods in your routine:

  • Salmon
  • Tuna
  • Organic tofu
  • Mushrooms

So if you feel depressed, try to eat more of these 23 foods. Together, they contain everything you need to maintain good mental health. In addition to that you will be contributing to a general health that will bring you benefits.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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