There are many theories that consider the link between diet and depression. Certain foods and nutrients might ease depression’s symptoms. Even though more and more research appears to connect foods and moods, there is not yet a special diet to prevent depression. However, there are foods and eating guidelines that may make you feel healthier and happier.

Reduce saturated fats and increase good fats like omega-3 fatty acids, found in fish and plant oils. These healthy fats will decrease inflammation and raise your body’s good cholesterol, encouraging good blood flow to maintain brain function.

Eat Vitamin-B rich foods. B-vitamins (folate, B-6, and B-12) are often advertised as energy boosters and their deficiency in diets have been linked to memory loss, dementia and depression. One cup of sweet potato provides about one-third of the daily-recommended amount of B-6, a vitamin needed to form many of your brains’ neurotransmitters, including the mood regulator, serotonin.

Include tryptophan-rich foods. B-6 helps convert tryptophan into serotonin, which helps you sleep better, regulates your appetite and elevates your mood. Tryptophan-rich foods include low-fat dairy products, lean meats and nuts,

Don’t forget Vitamin D. Vitamin D has also been linked to increased levels of serotonin. Most teenagers and adults are recommended to consume at least 600 IU of Vitamin D a day, however, new research shows that upwards of 2000 IU, may be needed. Eat dairy products and get enough sun exposure to ensure adequate intake. Your doctor may especially recommend vitamin D supplementation with calcium if you are taking certain medications such as steroids.

In general, eat a variety of foods in moderation to make sure you are consuming all of the nutrients that your body needs to keep you healthy and happy!

PS: Get regular sleep, exercise and maintain a healthy weight, too, to feel your best.