The Antidepressant Food Scale and Most Nutrient-Dense Foods
Depression is at an all-time high, and it's not just a concern for older adults. For those aged 15 to 44, depression is the leading cause of disability worldwide (source: NCBI). Even if you're not struggling with depression, knowing how to manage and prevent it is important for everyone, just like we pay attention to physical health.
One way to help fight depression is through your diet. Research shows that what we eat can have a big impact on our mental health—some foods can help keep depressive symptoms at bay, while others might make them worse.
What the Research Shows
Studies have found that our eating habits affect our mental health significantly.
For example:
A review found that a diet high in fruits, vegetables, fish, and whole grains can lower depression in adults (source: NCBI).
Following the Mediterranean diet, which is full of colourful plant foods and fish, can cut the risk of depression by 30% (source: NCBI).
Another review showed that eating lots of saturated fats, refined carbs, and processed foods is linked to worse mental health in children and teens (source: NCBI).
What Are the Best Foods for Mental Health?
To determine which foods are most beneficial for mental health, Dr. Drew Ramsey and Dr. Laura R LaChance created the Antidepressant Food Score (AFS) to pinpoint the most nutrient-rich foods that can help with depression. They focused on 12 key nutrients:
Iron
Omega-3 fatty acids (EPA and DHA)
Magnesium
Potassium
Selenium
B vitamins: Thiamine, folate, B6, and B12
Vitamin A
Vitamin C
Zinc
They ranked foods based on how much of these nutrients they provide per 100 calories. While phytonutrients and fibre, which are particularly found in fruits and vegetables, didn't contribute to this ranking, they are still essential for mental health.
Top Foods for Mental Health
Here are the top foods rich in these nutrients according to The Antidepressant Food Scale (source):
Top Plant Foods | Top Animal Foods |
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Example: From just 60 calories' worth of oysters (which is roughly 6 oysters), you get:
500% of your daily zinc requirement
50% of your daily iron requirement
245% of your daily vitamin B12 requirement
500 mg of long-chain omega-3 fats (commonly found in bivalves)
This demonstrates their high nutrient density!
While this doesn't mean you have to consume watercress or oysters all the time, incorporating a variety of nutrient-dense foods can positively impact mental health. It’s about understanding that not all calories are created equal; nutrient-rich foods offer more vitamins and minerals per calorie.
It also helps to cluster foods into categories of which we should all get our fair share to support mental health (source):
Vegetables
Organ Meats
Fruits
Seafood
Legumes
Meats
Whole Grains
Nuts & Seeds
Practical Tips for a Mood-Boosting Diet
Eat More Plants: Increase your vegetable intake. Only 9.3% of Americans eat enough veggies, which can lead to more health issues (source).
Include Fermented Foods: Foods like kefir and sauerkraut contain probiotics that may help with depression (source).
Feed Your Gut: Prebiotics like chicory root and garlic support a healthy gut flora, which can benefit your mental health.
Add Colour to Your Plate: Aim for a variety of colourful vegetables at each meal.
Incorporate Healthy Fats: Use oils like olive oil or avocado oil to help absorb fat-soluble nutrients.
Cover Key Nutrients: Make sure you’re getting a range of mood-boosting vitamins and minerals by eating a variety of foods high in antidepressant nutrients.
Here’s a simple diet plan suggestion:
Daily consumption of vegetables, fruits, whole grains, and omega-3s
Weekly intake of fish, poultry, beans, and eggs
Moderate portions of dairy products
Limited intake of red meat
Highly Nutrient-Dense Foods (that didn’t make the list) to Include in Your Diet
Seaweed: Packed with calcium, iron, and antioxidants.
Garlic: Rich in vitamins and minerals and may help with blood pressure.
Potatoes: High in potassium, magnesium, and vitamins.
Berries: Full of antioxidants that can boost mood.
Cocoa and Dark Chocolate: Contains iron and antioxidants.
Nuts and Seeds: Offer protein, healthy fats, and essential nutrients.
Sweet Potatoes: High in fibre, vitamins, and antioxidants.
For a step-by-step guide to improving your diet, consider Drew Ramsey’s 5-Week Mental Health Diet Plan:
Week 1: Add leafy greens.
Week 2: Incorporate colourful vegetables.
Week 3: Include seafood.
Week 4: Eat more nuts, beans, and seeds.
Week 5: Add fermented foods.
Remember, no single nutrient or diet can cure depression, but eating a variety of nutrient-rich foods is a valuable step towards better mental health.
Food Quality Matters
Michael Pollan once said, “You are what what you eat eats.” It’s a reminder that the nutrients our food absorbs—whether from healthy soil or lush grass—become part of us.
So, it’s not just about eating a certain thing; it’s also about the quality of that thing. For example, I’d always choose organic organ meats and locally sourced, pesticide-free foods. In general, focus on high-quality, organic, locally sourced proteins, fats, and carbs where possible!
The health of your body and mind will thank you!
Additional sources:
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Hi there, I'm Kay, a certified health coach and integrated nutritionist, specialising in helping women break free from stress, heal chronic stress-related symptoms, and support their overall well-being through personalised nutrition, lifestyle adjustments, and holistic practices.
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DISCLAIMER
This website and blog provide educational content only. As a Certified Integrated Health and Nutrition Coach, I am not a medical doctor. This information is not medical advice and should not replace professional healthcare guidance. Each individual’s nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always consult your physician or qualified healthcare provider before implementing any change to your lifestyle, food intake, exercise regimen, or medical treatment. The author and publisher disclaim any liability from the use of the information.
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