Depression is a medical condition that causes various kinds of physical and mental issues. A combination of medication and counseling is often provided to reduce its symptoms. Additionally, making changes to the diet and adopting a healthy lifestyle also aid in counteracting the condition. Here are some diet management tips to beat depression:

1. Add fish to the diet
Fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids that are known to improve brain health. Additionally, these fatty acids also play a crucial role in the working of serotonin, which is a neurotransmitter responsible for controlling mood. Alternatively, one can also consume foods like flaxseeds, chia seeds, and walnuts to improve omega-3 fatty acid levels in the body.

2. Get enough selenium
Eating foods rich in selenium is beneficial, as this compound is known to lower the symptoms of depression. Additionally, selenium is also known to boost one’s mood and lower anxiety levels. Some foods that are rich in selenium include whole grains, beans, lean meats, and nuts (especially Brazil nuts).

3. Opt for lean protein
Foods like chicken and turkey are rich in lean protein that help regulate blood glucose levels in the body and balance mood. Additionally, these foods also contain tryptophan, which synthesizes serotonin responsible for regulating mood and maintaining a healthy sleep pattern.

4. Incorporate leafy greens
Experts suggest eating lots of green leafy vegetables. This is because these vegetables are rich in folate, fiber, and other nutrients that aid in stabilizing and improving one’s overall mood. Furthermore, these vegetables are also a source of alpha-linolenic acid (ALA), which is one of the most important forms of omega-3 fatty acids.

5. Maintain gut health
Foods like yogurt, sauerkraut, tempeh, and tofu contain probiotics that assist in boosting one’s overall gut health. These probiotics also assist in lowering inflammation in the body and producing mood-boosting neurotransmitters so that a better stress response is achieved.

6. Get enough vitamin D
Along with following a nutritional diet, it is also important to spend some time outdoors. The sun is a good source of vitamin D, which aids in improving depression. Furthermore, foods like milk, eggs, and beef liver also increase vitamin D levels in the body.

Following these diet management tips, and staying active and well-hydrated throughout the day, can aid in lowering the symptoms of depression.