The temptation to eat when one might be feeling low is a natural response of the body. It is one of the reasons why many people go back to a food or beverage of their choice (the comfort food) to lift spirits and boost mood. And comfort food does not always have to be sweet, fatty, carb- or calorie-rich. Many healthy substitutes improve one’s outlook and boost morale to fight depression. At the same time, these substitutes ensure no health complications arise in the process.

Following is a list of essential mood-boosting foods for depression that help manage certain symptoms.

Foods rich in omega 3
Omega 3 fatty acids contribute to brain development and enhance cell signals to improve communication between the neural networks. The fatty acids improve the fluidity of the membranes that make up the brain cells. One must consume more oily and greasy fish, including mackerel, tuna, herring, salmon, anchovies, and sardines as part of their daily diet. Alternatively, flaxseed oil, fish oil, and echium oils are rich sources of omega 3. A complete and nutrient-rich diet can help combat depression to a certain extent and boost one’s mood. Research suggests that a proper diet is always vital to maintaining a healthy mind and body outlook to reduce stress and anxiety, ensuring mental well-being.

Whole-grain foods
Whole grains are loaded with vitamins that boost overall brain health. These types of foods include oatmeal, quinoa, brown rice, millet, bulgur, and white rice boast essential B vitamins, including vitamin B1 (thiamin), B5 (pantothenic acid), B6 and B12. These nutrients, combined, help convert glucose into energy, improve learning and memory skills, and produce essential neurotransmitters like serotonin and dopamine that help regulate mood. The best part is most whole grains can be used to prepare a healthy filling breakfast, the most important meal of the day.

Foods rich in probiotics
Fermented yogurt, kefir, buttermilk, sauerkraut, Korean kimchi, miso, tempeh, and pickled vegetables are excellent mood-boosting foods for depression. The reason is, all these foods are rich in probiotics that promote a positive effect to counter and manage many symptoms of depression. The nutrient is especially helpful for people who may also suffer from irritable bowel syndrome. Probiotics improve gut health while simultaneously helping promote hormones that will enhance one’s mood. Several studies support the increased intake of probiotics for a prolonged period to help people who may experience mild to moderate depression.

Dark chocolate
Readily available, tastes excellent, and more importantly, science now backs up the fact that chocolate does make people happy. No wonder it ranks highly among mood-boosting foods for depression. Dark chocolate is loaded with flavonoids that help improve blood flow to the brain and reduce the chances of inflammation to regulate mood. Chocolate helped lower stress and cortisol levels in the body to promote mood-boosting hormones. Eating dark chocolate daily (just a few bites, mind it!) has shown significant improvement in the moods of people who took part in a study.