Major depressive disorder or depression is a common yet serious mental illness that negatively affects how a person feels, thinks, and acts. It is estimated that almost 5 percent of adults suffer from some degree of depression globally. Although there are some treatment methods to manage depression symptoms, it is crucial to understand that nutrition plays an important role in managing depression. The following content lists some foods that can be eaten to beat depression.

Walnuts
Walnut is a superfood rich in healthy fiber and omega-3 fatty acids. These nutrients are essential for both physical and mental well-being. It has been found that people with lower omega-3 fatty acids are more susceptible to suffering from mental illnesses. Foods like fatty fish, soybeans, canola oil, and dark-green leafy vegetables contain omega-3 fatty acids to help beat depression.

Dark chocolate
One of the delectable ways to beat depression is to indulge in dark chocolate. It contains flavanols that are associated with mood and cognition improvements. Apart from this, the caffeine and theobromine present in dark chocolates help in improving energy levels during depressive episodes.

Avocado
Tryptophan is the key nutrient present in avocado that can improve mood. It is essentially an amino acid that produces a feel-good neurotransmitter called serotonin in the brain, thereby reducing depressive episodes. 

Berries
Blueberries, strawberries, and cranberries are rich in antioxidants crucial in fighting depression. Antioxidants help in eliminating these free radicals, thus preventing cell damage. Some other foods rich in antioxidants include avocados, dark chocolate, broccoli, cantaloupe, carrots, peaches, pumpkin, and tomatoes.

Mushroom
These are one of the most nutritious foods that help beat depression. Mushrooms contain high levels of ergothioneine – an antioxidant that prevents oxidative stress in the body. Reduction in oxidative stress in the body helps relieve various neuropsychiatric disorders, including depression. 

Brazil nuts
Apart from high fiber content, Brazil nuts are also rich in selenium. It is an antioxidant that helps keep cell membranes from going rancid. Damaged cell membranes can increase the risk of suffering from mental conditions, including depression. Hence, it is recommended to consume a certain amount of food containing selenium to beat depression. 

Omega 3
It is a type of amino acid that has long been associated with good mental health. Depression results from unbalanced levels of neurotransmitters like serotonin, dopamine, and norepinephrine. Omega 3 fatty acids help regulate neurotransmitter levels in the brain, thereby reducing the risk of depression. 

Bananas
Foods made from refined carbohydrates take longer to digest, increasing blood sugar levels and being detrimental to psychological well-being.   Bananas are a rich source of healthy carbohydrates, which improves digestion and helps better absorption of nutrients, thereby keeping symptoms of depression at bay. 

While these foods are essential in managing symptoms of depression, it is crucial to be aware of alternative treatment methods. Latuda® is one such FDA-approved option that controls the levels of neurotransmitters in the brain to fight depression. Other options include sertraline, nortriptyline, and bupropion.