Depression is a common psychological disorder characterized by prolonged feelings of sadness, hopelessness, distress, lethargy, and social withdrawal. Depression can affect a person's quality of life and physical, mental and emotional health. Depression can be treated with antidepressant medications, psychotherapy, social support, and lifestyle changes. One of the changes that can help improve symptoms of depression is to follow a healthy, balanced diet. There are some foods that contain nutrients that are beneficial for brain health and mood, and they are called anti-depressant foods.

1. Antidepressan
t foods
Prepared by:
Manal algadaby

2. Table Of Contents
Introduction 1
Eating well in a recovery context 2
Food and Mood 3
The Mood In Food 4
Antidepressant foods 5
Antidepressant food score 6
Conclusion 11
References 12

3. Introduction
Depression is a common psychological disorder characterized by prolonged
feelings of sadness, hopelessness, distress, lethargy, and social withdrawal.
Depression can affect a person's quality of life and physical, mental and
emotional health. Depression can be treated with antidepressant medications,
psychotherapy, social support, and lifestyle changes.
One of the changes that can help improve symptoms of depression is to follow
a healthy, balanced diet. There are some foods that contain nutrients that are
beneficial for brain health and mood, and they are called anti-depressant foods.
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4. Eating well in a recovery context
• Eating well is part of a healthy lifestyle.
• Healthy eating practices can improve your mental
health.
• “We are what we eat.” Unfortunately, many of the
foods we eat today are over-processed, contain
chemicals and preservatives, and lack nutrients.
• The gut is often referred to as the second brain. It
is estimated about 90% of serotonin (the happy
hormone) is made in the gut.
• The ability to concentrate and focus comes from
the adequate supply of energy – from blood
glucose – to the brain. In fact, the brain uses 20%
of all energy needed by the body.
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5. Food and Mood
Consistent meals and mealtimes
• Skipping meals = low energy
• Blood sugar fluctuations = mood swings
• Regularly eating breakfast = maintains a
healthy body weight
The importance of carbohydrates
• Carbohydrates produce serotonin
Keeping hydrated
• Improves cognition, mood and quality of
sleep
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6. •Feeling generally happy
Nuts, seeds, tofu, lentils,
beans, eggs, chicken, fish
•Emotionally balanced,
less Moody
Fish like salmon and
cod, food rich in poly-
unsaturated fatty acids
like walnuts and almonds
•Feeling more alert and
active
Lean meat, lamb, eggs,
soya beans,
chick peas, dhal
The
Mood
In Food
•Irritable, anxious
Caffeinated drinks like coffee and
tea
(if taken in excess)
•Mood swings
Refined sugar like
candies, cookies, soft
drinks
(if taken in excess)
•Feeling low
Fatty and high-calorie food like junk
food, fast food
(if taken in excess)
Negative Positive
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7. Antidepressant foods
 Vitamins and minerals:
Such as selenium, vitamin D, B
vitamins, zinc, tryptophan, probiotics,
and potassium. These substances help
regulate the functions of the nervous
system and secrete hormones
responsible for happiness, relaxation,
and sleep.
They can be obtained from foods such
as seafood, eggs, dairy, oily fish, meat,
whole grains, nuts, seeds, beans,
chickpeas, yoghurt, leafy vegetables
and fruit.
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8. Antidepressant foods
 Omega 3:
They are healthy fats that play an important
role in building and protecting brain cells
and improving neural communication
between them. It also helps combat mood
swings, depression, anxiety and stress.
They can be obtained from foods such as
walnuts, flaxseeds, canola oil, and fatty fish
such as salmon, tuna, and sardines.
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9. Antidepressant foods
 Antioxidants:
They are substances that fight free radicals that cause
cell damage, aging, inflammation, and depression.
Antioxidants are found in foods rich in vitamin C, beta-
carotene and vitamin E.
Examples include broccoli, peppers, oranges, kiwi,
strawberries, potatoes, tomatoes, grapefruit, berries,
carrots, apricots, cantaloupes, cabbage, pumpkin,
peaches, vegetable oils, nuts, wheat germ oil, and seeds.
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10. Antidepressant foods
Complex carbohydrates:
They are energy sources that help raise blood sugar levels
stably and stimulate the secretion of serotonin in the brain.
It is recommended to avoid simple carbohydrates that
raise blood sugar levels suddenly and then drop quickly,
causing mood changes.
Foods rich in complex carbohydrates include whole grains
such as oats, wheat, barley, corn, brown rice, and brown
bread
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11. Antidepressant animal foods254 AFS range Antidepressant plant foods AFS range
Oyster 56% Watercress 127%
Liver and organ meats (spleen, kidneys, or
heart)
18%-38% Spinach 97%
Poultry giblets 31% Mustard, turnip, or beet greens 76%-93%
Clam 30% Lettuces (red, green, romaine) 74%-99%
Mussels 28% Swiss chard 90%
Octopus 27% Fresh herbs (cilantro, basil, or parsley) 73%-75%
Crab 24% Chicory greens 74%
Goat 23% Pummelo 69%
Tuna 15%-21% Peppers (bell, serrano, or jalapeno) 39%-56%
Smelt 20% Kale or collards 48%-62%
Fish roe 19% Pumpkin 46%
Bluefish 19% Dandelion greens 43%
Wolffish 19% Cauliflower 41%-42%
Pollock 18% Kohlrabi 41%
Lobster 17% Red cabbage 41%
Rainbow trout 16%-17% Broccoli 41%
Snail or whelk 16% Brussels sprouts 35%
Spot fish 16% Acerola 34%
Salmon 10%-16% Butternut squash 34%
Herring 16% Papaya 31%
Emu 16% Lemon 31%
Snapper 16% Strawberry 31%
Antidepressant food score
Classification of foods and nutrients with specific Reference Dietary Intakes listed in the USDA AFS database
•Antidepressant foods
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12. Antidepressant food score
Classification of foods and nutrients with specific Reference Dietary Intakes listed in the USDA AFS database
Food category Mean AFS
Vegetables 48%
Organ meats 25%
Fruits 20%
Seafood 16%
Legumes 8%
Meats 8%
Grains 5%
•Food categories and mean antidepressant food score
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13. 11

14. - Bhandari, S. (2021, November 11). Foods That Help Fight Depression. Retrieved from
Web MD: https://www.webmd.com/depression/ss/slideshow-foods-fight-depression
- Blog, J. (2023, 2 3). Foods that act as antidepressants: How nutrition can affect your
mood. Retrieved from Jillian michaels: https://www.jillianmichaels.com/blog/food-and-
nutrition/foods-act-antidepressants-how-nutrition-can-affect-your-
mood?language_content_entity=en
- LaChance LR, Ramsey D. (2018)Antidepressant foods: An evidence-based nutrient
profiling system for depression.
References