Depression is a serious mood disorder that is characterized by feelings of sadness and loss. It affects about 8.1 percent of the adult population. Medication and counseling can be used in order to manage depression. However, you may also want to change your diet. There are many foods that can help manage depression and alleviate symptoms:

1. Leafy green vegetables
Leafy greens are among the healthiest foods on the planet. They help reduce inflammation. Studies have shown that people who have inflammation in their brain are more likely to develop depression. Additionally, leafy green vegetables can boost your immune system to cope with your weakened immune system due to depression.

2. Walnuts
Walnuts are an abundant source of omega 3 fatty acids. Omega 3 fatty acids have been shown to boost your brain function. They can also reduce the symptoms of depression. The human brain is made of about 80 percent fat. There have been many studies done to confirm that there is a link between brain health and omega 3 fatty acids. Furthermore, there is evidence that suggests that omega 3 fatty acids can increase the risk of depression.

3. Fermented foods
Cultured milk, kimchi, cider and miso are examples of fermented foods. There has been evidence to suggest that eating these foods can help fight off depression. Foods that have been fermented (i.e., yogurt, tempeh, miso, kimchi, and sauerkraut) have been shown to improve gut health. There is a link between gut health and mood. In fact, the gut is often referred to as the second brain.

4. Fatty fish
Fatty fish is another great source of omega 3 fatty acids. There have been over 30 clinical trials done that show that omega 3 fatty acids can be effective for treating depression. One study involved people who were given 0.5 to 1 gram of DHA and six to ten grams of EPA per day. DHA and EPA are omega 3 fatty acids. This is the equivalent of eating three servings of salmon per week. The results of the study showed that omega 3 fatty acids were effective at boosting mood. Experts have a few theories that explain how omega 3 fatty acids can treat depression. They believe that the omega 3 fatty acids can reduce inflammation in the brain also that the healthy fats help improve brain health.

5. Flaxseed
If you do not like fish, then you can try flaxseeds. This is another great source of omega 3 fatty acids. There is evidence suggesting that this food can help increase serotonin by 29 percent. Serotonin is a neurotransmitter that helps boost your mood. You don’t have to eat a lot of flaxseeds in order to benefit from them. In fact, only one tablespoon of flaxseed per day is enough to benefit your health and boost your mood.