Proper nutrition is extremely important to maintain mental health and well-being, which is often neglected. Food might be the last thing on the mind of an individual experiencing depression, but certain foods help manage the condition. Eating the right foods in the right quantities can help deal with depressive symptoms like negative thinking on aspects of living and thinking, which steers one toward pessimism. The following are a few foods to help manage depression.

1. Omega-3 fatty acids
   The regular intake of omega-3 fatty acids is good for people with depression, as these healthy fats help improve brain functioning. Several studies have proved that omega-3 fats can boost mental health and well-being, and one should include foods like fatty fish, nuts, and dark green leafy vegetables to meet the body’s requirements for this nutrient. Flaxseed oil and canola oil are good options to cook the food in, as they also contain omega-3 fatty acids.
2. Protein-rich food
   Protein-packed foods are good food choices to manage depression. This is because of the presence of an amino acid called tryptophan, which improves mood. Some beneficial protein-rich foods are beans, peas, milk, poultry, yogurt, and soy products. One can include these foods in their meals or snacks to combat depression and boost mental as well as physical health.
3. Selenium
   Selenium has been found to be deficient in people experiencing depressive symptoms, so one should opt for foods rich in this mineral to manage the condition. A few foods rich in selenium are Brazil nuts, dairy products, seafood, organ meats, and whole grains.
4. Carbohydrates
   The next category of foods to eat to help manage depression is carbohydrates. While simple carbohydrates are not good, complex carbohydrates are beneficial for overall health. Whole grains are a good source of complex carbohydrates, and so are a variety of fruits and vegetables.
5. Vitamin D
   This vitamin is an essential constituent to manage stress, which contributes significantly to mental health issues. We can get vitamin D from the sunlight, but certain foods like tofu also constitute this vitamin. Alternatively, one can consult a doctor and opt for supplements.
6. Vegetables
   Vegetables are a good source of fiber and folate, along with a mix of several other essential nutrients for physical as well as mental health. So, one should include plenty of veggies in their meals, as it is a beneficial food choice to help manage depression. Opting for the dark green vegetables is a great choice in particular, as they are rich sources of nutrients that help stabilize mood and alleviate depressive symptoms.
7. Probiotics
   Studies have proved that regular intake of probiotics in a substantial amount can help manage depressive symptoms, as they aid mood stabilization and regularization. Some of the foods that are rich in probiotics are miso, tofu, and kimchi.