ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

8 Depression Fighting Foods that Boost Energy and Mood

Updated on February 11, 2019
Suzette-Annan profile image

Suzette Annan is freelance health writer and certified personal trainer with years of experience working in mental health.

We all know that we need to eat well and exercise for the sake of our health. If you struggle with depression this is even more important. What you eat affects your mood, so choosing the right foods can be the difference between a good day and a miserable one. If your depression has got you feeling lethargic and lacking in energy, the following foods could help give you the boost that you need.

A couple of bananas a day could keep the psychologists away
A couple of bananas a day could keep the psychologists away | Source


Oats are one of the fifteen super foods. They have a huge amount of soluble fibre which allows their sugar content to be released slowly into the bloodstream. Foods that release energy slowly have a low glycaemic index (GI), which keep you full and energised for longer. Foods with a high GI on the other hand will give you a quick sugar rush followed by an energy crash, (nobody wants that, especially while depressed). Having porridge for breakfast can reduce lethargy keeping you more alert throughout the day.

Oily Fish

It might surprise you that 7 out 10 adults don't eat any fish at all, and are therefore missing out on some essential depression busting nutrients. Nutritionists recommend eating oily fish two to four times a week to reap the health benefits.

Salmon, tuna, sardines, mackerel and trout contain essential omega-3 fatty acids that are crucial for brain health. Our brains are 60% fat, and omega-3 is a key component in building quality brain-cell membranes.

Poor brain-cell membranes equal poor brain cellular health, which impacts your brain’s ability to regulate mood and keep you on an even keel. Who knew that grilling yourself a salmon fillet a few times a week could make you feel more stable?


Blueberries are full of antioxidants which help to neutralise free radicals. Free radicals are toxic molecules that wreak havoc on healthy cells and tissue through oxidative stress.

Several studies have linked oxidative stress to major depression.
Snacking on blueberries can keep those horrible free radicals at bay protecting you from depression symptoms, as well other horrible diseases like cancer, diabetes and dementia.

7 out of 10 adults eat no fish whatsoever.


Avocados are known for their wealth of health benefits. This super fruit is rich in vitamins A, B, E and K. It's their high content of B vitamins that is most helpful in fighting depression symptoms.

B vitamins have been proven to not only boost energy and support our metabolism, but regulate those all important neurotransmitters that control mood. A boost of energy and a lifted mood is exactly what's needed when going through depression.


Bananas are great; they taste good, they’re a convenient snack and very good for your mood. They contain the essential amino acid tryptophan that is converted into serotonin. You probably already know that serotonin is a vital neurotransmitter for mood regulation.

Researchers believe that people with depression do not produce enough serotonin, which is why the antidepressants selective serotonin reuptake inhibitors (SSRIs) increase serotonin levels in the brain. Eating more bananas could give you a natural boost to your mood.

Leafy greens

Leafy greens such as spinach, kale and collard greens have a high magnesium content, which is an essential dietary mineral. We are eating much less than our ancestors, and magnesium deficiencies are now very common in adults.

Magnesium has been called “nature’s Valium” for its ability to reduce symptoms of depression, anxiety and stress. It does this by suppressing the hippocampus’ release of stress hormones like cortisol.

Brazil Nuts

These tasty nuts contain a generous amount of the essential mineral selenium. Selenium is an antioxidant that protects the body against oxidative stress.

Just one brazil nut contains twice the recommended daily allowance of selenium, so you don't need to eat many to get their benefit.

Studies have linked low levels of Selenium to low mood. Selenium is also a key component in healthy thyroid function. Depression and lethargy are common symptoms of an under-active thyroid (hypothyroidism).


This one is a bit of an odd one out as everything else on the list is healthy plant-based and natural. The truth is we all crave a bit of chocolate when we're feeling down because it's comforting.

I'm not suggesting that you go all out and binge on the heavenly brown stuff. The high sugar content will give you an insulin spike followed by a huge energy crash, and that's the last thing you need when your mood us low. It is wiser to enjoy it in moderation, opting for dark chocolate that contains antioxidants.

Adding these foods to your diet could help give you a natural boost. What do you eat when you're depressed? Comment below.

Full of antioxidants
Full of antioxidants | Source

Pratt, S Katy,M Superfoods Fourteen Foods that will change your life, A Bantam Books 2006

Try not to binge on it.
Try not to binge on it. | Source

© 2019 Suzette-Annan


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)