Studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. This is because traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish. They tend to contain only modest amounts of lean meats and dairy.
Selenium can be a part of reducing symptoms of depression in many people. Low selenium levels have been linked to poor moods. Selenium can be found in supplement form or a variety of foods, including whole grains, Brazil nuts, and some seafood. Organ meats, such as liver, are also high in selenium (Johnson, 2017).
Alcohol should completely be avoided for people who are depressed because alcohol is a depressant. In addition, excessive drinking lowers serotonin, which can increase anxiety and depression.
Caffeinated beverages also lower serotonin and increase the risk for anxiety, depression, and poor sleep.
High-calorie foods with few nutrients in them may also influence depression symptoms. Foods high in sugar and refined carbs can promote a crash, as the energy from them is consumed. This can make a person have mood swings or energy swings. (Johnson, 2017).