Depression is considered to be a mood disorder in which a person constantly experiences a feeling of sadness and loss of interest in activities they previously enjoyed. When it comes to dealing with depression, one of the most overlooked aspects is nutrition. Along with guidance from an expert, the right food can improve your physical as well as mental health. So, listed below are some of the top foods to help manage depression that can make you feel better.

• Fish
  Fish varieties like salmon, mackerel and tuna, and plant-based foods like flaxseed, walnuts, and dark green leafy vegetable are highly beneficial for those dealing with depression. These are an excellent source of omega-3 fatty acids, which help in proper functioning of serotonin, a neurotransmitter that manages the mood.
• Wild blueberries
  The long list of foods to help manage depression also includes blueberries. While all the berries are nutritious, blueberries are rich in vitamin-C that acts like an anti-oxidant to protect the brain cells from free radicals, and promotes proper brain functioning. In addition, you must specifically opt for wild blueberries as they have higher concentration of compounds that are similar to anti-oxidants.
• Mushrooms
  Mushrooms are great for mental health as they help lower the blood sugar levels to further even out your mood. In addition, they behave like probiotics to keep the gut healthy. Keep in mind that your stomach produces a significant amount of serotonin, making it essential to maintain your intestinal health.
• Tomatoes
  Among the foods to help manage depression, you can also find tomatoes. They contain folate, which assists in preventing the development of substances that restrict the production of neurotransmitters. Therefore, you must add tomatoes to your meals as frequently as possible.
• Beans
  Beans provide an adequate amount of protein and fiber, both of which stabilize blood sugar. By regulating the blood sugar spikes, they have a positive impact on your mood. They also consist of folate that aids in detoxing the body and creating new cells.
• Apples
  When it comes to foods to help manage depression, you can also add apples to your diet. Just like berries, they provide anti-oxidants, which can repair the oxidative damage. Additionally, they offer soluble fiber that minimizes the sudden mood swings by controlling the blood sugar.
• Oysters
  Zinc plays a major role in brain functioning, especially when it comes to mental clarity and attention. To increase your intake of zinc, you must add oysters to your diet as they have plenty of this nutrient. Along with zinc, they also provide omega-3 fatty acids and vitamin B12.
• Poultry
  Chicken and turkey are the lean proteins that help to stabilize mood and keep your blood sugar in control. In addition, they provide high amount of tryptophan, which further aids in creating serotonin to promote healthy sleep and balanced mood.

Individuals suffering from depression can improve their condition by combining a nutritional diet and a proper fitness routine. When it comes to dietary changes, you can try the above-mentioned foods to help manage depression, and consult your healthcare professional for further advice.