Do These Foods Increase Serotonin?

Experts, noting that the relationship between nutrition and depression has been investigated for many years, state that current data indicates this interaction is two-way. Experts, stating that depression affects individuals' food intake while nutrition also triggers the formation of depression, recommend a diet rich in vegetables and fruits, and consuming fish 2-3 days a week. Experts, also stating that sufficient amounts of B, C vitamins, folate, calcium, and magnesium should be present in the body for serotonin production, recommend that patients undergoing depression treatment avoid aged cheese varieties, chocolate, nitrite-containing foods, fava beans, fermented alcoholic beverages, smoked or pickled fish, and caffeinated drinks like coffee and cola.

What should depression patients pay attention to in their diet?

Research Assistant Hatice Çolak from the Department of Nutrition and Dietetics, Faculty of Health Sciences, Üsküdar Üniversitesi, highlighted the importance of nutrition in preventing mood disorders that emerge during the current autumn season.

Pay attention to nutrition during seasonal changes! 

Nutrition and Dietetics Specialist Hatice Çolak noted that the autumn season manifests with weather changes, stating, “During these changes, healthy and regular nutrition is crucial for both supporting the immune system and preventing mood disorders. Particularly, a diet rich in vegetables and fruits should be consumed, ensuring 5 servings per day. The consumption of fiber-rich vegetables, fruits, whole grains, and legumes should be increased. Omega-3 sources should be consumed more due to their beneficial effects on preventing depression and supporting the immune system. Fish should be consumed 2-3 times a week. B and C group vitamins are also effective in reducing depression. Therefore, attention should be paid to the consumption of grains, legumes, fresh vegetables, and fruits.”

Is there a relationship between nutrition and depression?

Nutrition and Dietetics Specialist Hatice Çolak noted that the relationship between nutrition and depression has been investigated for many years and stated that current data indicates this interaction is two-way. Çolak said, “In other words, while depression affects individuals' food intake, nutrition also triggers the formation of depression. In fact, some studies have shown that in depressed individuals, symptoms decreased and treatment was successfully completed after deficiencies in missing nutrient elements were corrected.”

As serotonin levels decrease, the risk of depression increases

Nutrition and Dietetics Specialist Hatice Çolak stated that the consumption of foods rich in vegetables, fruits, meat, fish, and whole grain products reduces the risk and symptom severity of depression,

“In contrast, the consumption of processed or fried foods, refined grains, and sugary products leads to depression. Furthermore, as serum serotonin levels decrease, the risk of depression increases.” she said.

B, C vitamins, folate, calcium, and magnesium are important

Hatice Çolak also noted that sufficient amounts of B, C vitamins, folate, calcium, and magnesium should be present in the body for serotonin production, adding, “Additionally, tryptophan is a precursor to serotonin. Tryptophan is abundant in seafood such as oysters, snails, octopus, squid, and in foods like bananas, pineapples, plums, hazelnuts, milk, turkey, spinach, and eggs.”

Fish should be consumed 2-3 times a week

Hatice Çolak stated that there is also a relationship between omega-3 fatty acids and depression, recommending, “The incidence of depression has been found to be higher in societies that consume less fish. Therefore, fatty fish should definitely be consumed 2-3 times a week.”

Nutrition and Dietetics Specialist Hatice Çolak said, “Deficiencies in iron, zinc, vitamin E, vitamin B12, folic acid, and vitamin B6 have also been observed to trigger depression. Therefore, a healthy diet rich in these nutrients should be ensured. Antioxidant food consumption reduces the risk of depression. Vegetables and fruits are foods rich in antioxidants. For this reason, consumption of 5 servings of vegetables and fruits per day is recommended for all individuals.”

Depression patients should follow an MAOI diet 

Nutrition and Dietetics Specialist Hatice Çolak stated that Monoamine Oxidase inhibitors (MAOI) type drugs used in depression treatment cause side effects, adding, “The effect of serotonin, norepinephrine, tyramine, and dopamine levels increases, leading to hypertension and many other health problems. Therefore, a diet restricted in tyramine is recommended for individuals. This diet is known as the MAOI diet. Aged cheese varieties, chocolate, nitrite-containing foods, fava beans, fermented alcoholic beverages, smoked or pickled fish, and caffeinated drinks like coffee and cola should not be consumed. Additionally, foods and beverages containing aspartame sweetener should be avoided, and food labels should be carefully examined during grocery shopping for this reason.”

Depression patients, pay attention to these in your diet!

Nutrition and Dietetics Specialist Hatice Çolak also recommended the following regarding how depression patients should eat:

It is very important for patients to have regular meals. They should eat small and frequent meals, and snacks should be included.

Instead of high-saturated fats like butter and margarine, olive oil and hazelnut oil should be preferred.

Processed packaged foods such as sausages, hamburgers, processed meat, cakes, biscuits, cookies, and packaged junk food should be removed from the diet. The consumption of fresh and natural foods should be increased.

Plenty of vegetables, fruits, whole grains, and legumes should be consumed.

Quality protein sources should be consumed. Adequate tryptophan intake should be ensured by consuming red meat, fish, seafood, eggs, milk, low-fat cheese, oily seeds like hazelnuts, pistachios, almonds, walnuts, and legumes.

Fatty fish should be consumed 2-3 times a week, or once a week. Omega-3 will help alleviate depressive symptoms.

Adequate fluid intake should be ensured. 8-10 glasses of water per day or 30-40 mL/kg of water should be consumed. For an individual weighing 70 kg, this will correspond to an average of 2-2.5 liters of water per day.

In cases of anxiety, alcohol and caffeine intake should be avoided, and coffee and tea consumption should be reduced.