Clinical depression is a very common mood disorder. People with this mental health disorder tend to experience prolonged periods of sadness. There may be instances of tearfulness, angry outbursts, as well as loss of interest in activities that were once enjoyable. Depression often interferes with a person’s personal as well as professional life. Many patients with clinical depression are prescribed antidepressants. These work by altering levels of neurotransmitters, which are chemicals that send messages to the brain.

The other chemicals that play a part are serotonin, norepinephrine, dopamine, GABA, and acetylcholine. Our diets are important and eating anti-inflammatory and mood-stabilizing foods can help alleviate depressive symptoms, as well as improve your quality of life. Keep in mind, you should always consult first with your health provider before making any dietary changes:

1. Walnuts
It has been shown that people with depression tend to have low levels of omega-3. Lower levels of these fatty acids have been shown to prevent serotonin to pass through cell membranes. Walnuts have high levels of omega-3 fats and eating them can stabilize your moods. Walnuts have the highest amount of omega-3 fatty acids of all the nuts, making them an ideal snack. There are other health benefits, of course, which include decreasing the risk of heart disease.

2. Avocados
Avocados are amazing, from toast to sandwiches to guacamole, they make for an excellent snack. Not only do they contain healthy fats, but they also have oleic acid which is a monounsaturated fat that helps the brain run more efficiently. Avocados are packed with vitamin B, protein and contain around 11 grams of fiber, making them one of the best snacks for depression.

3. Mushrooms
Mushrooms are a source of selenium and lower levels of this compound have been linked to depression and poor moods. They also act as a probiotic and promote healthy gut bacteria. The nerve cells in our intestines produce the majority of serotonin which is the neurotransmitter that keeps moods stable.

4. Berries
Berries contain antioxidants which help repair cells and decrease inflammation. Blueberries, blackberries, raspberries, and strawberries have high levels making them an ideal snack that can help prevent other illnesses.

5. Bananas
Bananas have a great deal of vitamin B6, which helps the body to synthesize its own serotonin. The norepinephrine can help with concentration issues that people with depression commonly experience. They can also help in decreasing insomnia, another side-effect of depression.

6. Apples
An apple a day can help keep the blues at bay! This fruit contains antioxidants and fiber. They also make neurotransmitters act like dopamine, promoting positive moods. Similar to berries, they can help decrease the inflammation of cells.

7. Dark chocolate
If you love chocolate, then you’re in luck. Dark chocolate releases serotonin and assists the blood vessels of the cardiovascular system. Make sure that your choice contains at least 70% cocoa and have smaller portions.