Following a balanced diet can help maintain physical and mental health. Leafy greens and fruits can uplift the mood and help in fighting depression. Studies have proven that good diet quality can help in reducing the risk of depression by as much as 30%. Likewise, chances of depression increase with the inclusion of certain foods in the diet like meat and processed foods.

Let us understand some diet management tips to beat depression. Here are some food items that you can consider adding to your diet.

1. Tomatoes
Having tomatoes as a part of salad can help in fighting depression in a big way. This is because tomatoes have the right folic acid and alpha-lipoic acid content, which are considered to be very beneficial for fighting depression. Studies have indicated that patients who are suffering from depression have folate deficiency. In addition, excess homocysteine can be prevented with folic acid. Homocysteine is responsible for restricting the production of serotonin, dopamine, and norepinephrine, which are important neurotransmitters. Further, as a source of alpha-lipoic acid, tomatoes help in converting glucose into energy, thus helping in stabilizing mood.

2. Nuts and seeds
All kinds of nuts, especially walnuts, supplement omega-3 fats in the body, thereby helping in fighting depression. Some other nuts that should be included when talking about diet management tips to beat depression are cashews, Brazil nuts, and hazelnuts. Studies have indicated that there were one-fourth lesser chances of depression among people who regularly consumed a quarter cup of walnuts every day. Consuming more walnuts and other kinds of nuts regularly was associated with a feeling of energy, hope, concentration, and extra interest in activities.

3. Dark chocolate
There have been several studies over the years establishing a connection between the consumption of dark chocolate and the occurrence of depression. It has been observed that chocolate has some properties that can enhance the mood of an individual. However, observations have scarcely been proven clinically. Furthermore, any experiments done in this regard have presented mixed results. However, when talking about dark chocolate, the narrative changed, and there was a notable difference in the occurrence of depression-related symptoms. It has been noted that people who consume dark chocolate more often have lesser symptoms as compared to those who do not. Although there are some positive results, scientists still suggest that moderation should be maintained while consuming dark chocolate to manage depression.

4. Blueberries and other berries
High levels of antioxidants are present in berries, specifically blueberries, strawberries, and raspberries. Studies were conducted in which berries were used as antioxidants among patients and provided to them in breakfast. Two years later, it was seen that people who had been served berries had lesser symptoms of depression compared to those who were served placebo. Antioxidants are known to repair the DNA and help your cells fight other illnesses apart from depression.