Depression is characterized as a mental condition that can widely range from mild to extremely severe symptoms of apathy, sadness, irritability, anger, and fatigue that last for durations lasting days to weeks or even longer. Clinical depression (or major depressive disorder) is considered the most severe form of depression, and must be treated with the help and supervision of a qualified mental health professional who may recommend a combination of mood therapy and medications. 

However, more and more scientific studies are finding that food, while it can’t treat or cure depression, may be able to help stabilize mood and calm feelings of anxiety:

1. Beans
Researchers from the Massachusetts General Hospital’s Bipolar Clinic and Research Program, in Boston, note that beans of all types (i.e., garbanzo beans, black beans, soybeans, chickpeas, lentils, lima beans, etc.) do more than make you toot. These potent legumes may also be able to naturally boost mood thanks to the rich magnesium within. Magnesium supplementation has also been shown to improve quality sleep while reducing anxiety and migraine headaches. 

2. Salmon
If you like a salmon baked or grilled you’re in luck. Yet, if you aren’t drawn to this pink-hued fatty fish, you can still find plenty of omega-3 goodness in cuts of mackerel, trout, tuna, mackerel, sardines, halibut, and herring.  In addition to being heart healthy, omega-3 fatty acids are allies in brain health, particularly when it comes to stabilizing mood. In fact, a 2016 study published in the National Institutes of Health claim that specific omega-3s, namely DHA (or docosahexaenoic acid) and EPA (or eicosapentaenoic acid) help improve signals between the nerve cells in the brain. 

3. Dark chocolate
Research published by the magazine, Psychology Today, says that consuming eating dark is good for your mood. It says it right there in print! But seriously, research shows that dark chocolate is loaded with flavanols that naturally boosts memory, blood pressure, lower inflammation in the brain, which in turn stabilizes mood. Just be sure you’re eating dark chocolate that’s at minimum 85% cocoa.

4. Yogurt
Even though yogurt has long been considered the most probiotic rich food of all, you can find many natural sources in kimchi, miso, kombucha, sauerkraut, and kefir. So you’ll have plenty of options to choose from if you’re not a fan of yogurt. You’ll want to consume these foods regularly, according to a study from the Department of Psychiatry at All Institute of Medical Sciences, in India, as foods rich in probiotics (or good gut bacteria) impacts more than just our digestion. It also greatly impacts our mental and emotional health. The India study found that patients with clinical depression showed reduced inflammation after eating a diet rich in probiotics.