Foods for depression: how nutrition affects emotional and mental health

Drowsiness, chronic fatigue accompanied by apathy, lethargy, or, conversely, unexplained anger and irritability are symptoms that may indicate depression — a pathological condition that does not go away on its own and requires proper treatment.

Neuroimaging studies (such as MRI scans) have shown that people suffering from depression experience changes in brain activity in certain areas, particularly in the prefrontal cortex and the hippocampus.

The impact of nutrition on psycho-emotional well-being

What a person eats directly affects the condition and functioning of all body systems, including the nervous system. Food serves as a source of essential «building blocks» for neurotransmitters — biologically active substances that regulate emotions and are responsible for the production of sleep hormones.

The key neurotransmitters include:

• Serotonin, also known as the «feel-good hormone». It creates a sense of well-being and satisfaction and is synthesized from the amino acid tryptophan;
• Dopamine, a substance responsible for motivation, focus, and concentration;
• Gamma-aminobutyric acid (GABA) — the primary inhibitory neurotransmitter of the central nervous system that regulates anxiety levels»

To synthesize sufficient amounts of these neurotransmitters, the human body requires vitamin D, B-group vitamins (especially folates and vitamin B12), minerals such as magnesium and iron, as well as polyunsaturated fatty acids — primarily omega-3.

In the body, omega-3 fatty acids are converted into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which, according to clinical trials conducted in 2022 and published in PMC Med Central, help reduce symptoms of depression and improve emotional balance.

Best foods to help fight depression

To improve mental health, prevent depression, and support emotional stability, the following foods should be included in your daily diet:

• Spinach — one of the best sources of B-group vitamins and plant fiber, which also has a positive effect on cardiovascular health;
• Bananas — rich in vitamin B6, which plays a key role in dopamine production;
• Flaxseed oil (and raw flax seeds) — contains omega-3 fatty acids that protect neurons, strengthen neural connections, and participate in the synthesis of serotonin and GABA. It also provides B-group vitamins, iron, and magnesium. Magnesium helps regulate nervous tension and prevents overexcitation of central nervous system cells;

Additionally, an anti-depression diet should обязательно include nuts and seeds, especially sesame seeds, pumpkin seeds, almonds and cashews. They are rich in healthy fats (including omega-3), as well as tryptophan — the amino acid used to produce the «happiness hormone». These foods also contain selenium and zinc, both of which are essential for proper brain function and cognitive health.

Dark chocolate (with a cocoa content of 70% or higher) is rich in flavonoids, anandamide, theobromine, and other unique compounds involved in central nervous system function and mood regulation.

Another product beneficial for emotional balance and mental well-being is hemp seed oil. It contains cannabidiol (CBD), an organic compound that reduces serotonin reabsorption. As a result, the brain generates more positive signals, improving mood and overall vitality.

CraftOil flaxseed and hemp oils, seeds and nuts — natural support for emotional balance

CraftOil offers organic, natural, artisanal products: cold-pressed plant oils, grains, nuts, seeds, and flour made from them, produced at the company’s own certified mills.

Our catalog always features fresh, aromatic, and completely non-bitter flaxseed oil, hemp seed oil, hulled and unhulled pumpkin seeds, black and white sesame seeds, as well as sweet almonds and cashew kernels. These are «live» products rich in vitamins, minerals, omega fatty acids, and essential micro- and macroelements vital for both physical and mental health.

To learn more about their positive effects on well-being and/or to choose the right product, please submit a request on our website.