7 Good-Mood Spring and Summer Foods for People With Depression

This sweet, summer staple is not only a great refreshing treat. “Watermelon is also an excellent source of lycopene, an antioxidant that protects delicate brain tissue,” Somer says.

“Watermelon has more lycopene than tomatoes — up to 20 milligrams (mg) in each 2 cup serving,” she says. “The lycopene in watermelon helps lower the risk for inflammation associated with dementia and possibly depression.”

Beyond its lycopene content, watermelon is a great choice in place of treats high in sugar, says Kirkpatrick.

A diet high in added sugar is associated with an increased risk of depression. In fact, a 100 gram (g) increase per day is linked to a 28 percent higher risk for the condition, according to data from the National Health and Nutrition Examination Survey 2011–2018.

“Many individuals tend to comfort themselves with sugar, which can have a negative impact on mental health,” Kirkpatrick explains. “Instead, watermelon is full of nutrients.”

If you’re looking for an easy, mood-boosting meal, throw some shrimp on the barbecue. “Shrimp contain omega-3s, and studies say omega-3s may help ease depressive symptoms and smooth out moods,” says Zelana Montminy, PsyD, a behavioral scientist in Los Angeles.

Low levels of essential fatty acids like omega-3s in the body are associated with an increased risk of psychiatric illnesses like depression, according to a research review.

Other good sources of omega-3 fatty acids include wild salmon, sardines, mackerel, and tuna.

Kirkpatrick says 2.5 ounces (oz) of bell peppers (any color) pack a rich 2 grams (g) or so of fiber.

Why that’s important: Fiber consumption has been associated with a reduced risk of depression, says Kirkpatrick, citing a study that showed a connection between higher dietary fiber intake and lower depression among women experiencing premenopause.

Starchy vegetables like corn are considered high-quality carbohydrates full of fiber and nutrients, says Rachel Begun, RDN, a food and nutrition consultant and communications professional in the New York City area.

“So go ahead and enjoy that grilled corn on the cob and corn chowder, or mix the kernels into a black bean and corn salad, as beans are another high-quality carb that enhances mood levels,” Begun says.

Research shows that the quality of carbs in your diet is linked to depressive symptoms. Higher-quality carbs like corn are associated with decreased symptoms, whereas lower-quality carbs (think white bread, white rice, desserts, and chips) are tied to increased symptoms.

Cherries are rich in flavonoids, which are potentially protective against depression, says Toronto-based registered dietitian Andy De Santis, RD, MPH. Moderate intake of flavonoids may be associated with lower odds of depressive symptoms in women, according to National Health and Nutrition Examination Survey data.

“They are strong antioxidants that may reduce inflammation/damage in brain cells,” says De Santis. Focusing on flavonoid-rich foods like cherries may be a good, complementary approach for those looking to optimize brain health from a dietary perspective, he says.

One of the yummiest spring vegetables, asparagus, is packed with an array of depression-fighting nutrients like folate, which is a B vitamin, as well as potassium and many other essential vitamins and minerals.

Folate may have antidepressant effects. A meta-analysis showed that people with depression have lower amounts of folate in their bodies and diets than people without depression.

Cucumbers are in ample supply in the warmer months, whether you grow your own or enjoy locally sourced ones from nearby farmer’s markets. And they’re actually bursting with health benefits. But one of the main reasons cucumbers may alleviate depressive symptoms is that they are made up mostly of water, which can help you stay hydrated when the weather is hot.

Research shows staying hydrated can help support your mental health — one study found an association between skimping on water and having a heightened depression risk.

Not to mention that cucumbers are also rich in B vitamins, which promote good mental health.

How Does Diet Play a Role in Depression? What Science Shows

“We have over a decade of data now on the field of nutritional psychiatry that shows a clear connection between our dietary choices and our mental health,” says Kirkpatrick.

Of course, diet is not the only factor. Experts believe potential causes of depression also include genetics, biological factors, and psychological factors, among others.

“Depression as a mood disorder does not have one direct cause and does not display a single set of symptoms among all who have it,” says Passerello.

That said, “even though mental health is very complex, we should not be surprised that a stronger dietary pattern is conducive to better mental health outcomes,” says De Santis.

In fact, research suggests that a change in diet may modify biologic factors that are tied to developing depression, says Passerello.

One link between diet and depression appears to involve the gut microbiota — bacteria and other microorganisms that occur naturally in your gut. A review article in the journal Nutrients showed that diet quality affects the gut microbiota, which in turn may influence a person's risk of depression.

“In a nutshell, diet may impact both gut microbiota, nutrients (or lack of), and inflammatory factors in the brain, all of which can have an impact on depression,” explains Kirkpatrick.

In addition, research such as the landmark SMILES Trial shows how dietary management strategies could play a role in managing depression. The findings demonstrated that receiving support from a registered dietitian to improve one’s diet helped improve depressive symptoms.

The Takeaway

Although diet can’t cure depression, research shows what you eat can boost your mood and help you feel better. Warm-weather foods like watermelon, shrimp, asparagus, and cherries are packed with nutrients that studies show are beneficial for depressive symptoms.