Brain food for depression

SAMHSA’s National Helpline | SAMHSA

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  • SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

    Also visit the online treatment locator.

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The service is open 24/7, 365 days a year.

English and Spanish are available if you select the option to speak with a national representative. Currently, the 435748 (HELP4U) text messaging service is only available in English.

In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.

No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.

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    For additional resources, please visit the SAMHSA Store.

Last Updated: 08/30/2022

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Nutrition for depression - what to eat for neurosis

How to eat with neuroses? In this article, we have compiled recommendations based on the latest research by scientists. We choose products for a good mood.

Doctor's consultation

You can get the consultation of the necessary specialist online in the Doctis application


You can undergo a comprehensive examination of all major body systems nine0005

In everyday life, depression is called a depressed, joyless state, which many people have against the background of problems at work and at home. However, it may be a sign of a serious neurotic disorder that requires doctor's treatment. According to the World Health Organization, more than 300 million people in the world live with depression. Unfortunately, the line between "everyday" depression and neurosis can be crossed imperceptibly for oneself. Therefore so It is important to maintain the health of your nervous system with the help of food. The benefit of including them in the diet in depression is available to everyone. What are these products? nine0005

Products for depression. How to improve nutrition in depression?


Researchers from the Aikan School of Medicine at Mount Sinai (Israel) found two substances in it - dehydrocaffeic acid and malvidin-3-O-glucoside. “They simultaneously suppress the peripheral inflammation in the brain and modulate the plasticity of synapses (the point of contact between two neurons), explained Prof. Dr. med. Giulio Maria Pasinetti. — They can effectively help treat and protect against stress-induced depression.” nine0005

Turkey, tuna, chicken

Nutrition for depression and neurosis must necessarily include animal products rich in the amino acid tyrosine. There is an opinion that there is a lot of tyrosine in cheese, but in fact, cheese is inferior listed products by tyrosine content. This amino acid is required by the body for the synthesis of three neurotransmitters: serotonin, dopamine and norepinephrine. In combination, these three substances are responsible in number other things for mood, cheerfulness, feeling energetic and successful. Tyrosine also prevents the syndrome chronic fatigue and dementia. nine0005

Liver, heart (beef, chicken, pork)

These foods are extremely important against depression because rich in vitamin B12. “Until now, the only officially recognized deficiency disorder vitamin B12 was megaloblastic anemia, explains Mary Diane Delva, MD, assistant professor of family medicine at Kingston University. “It is now becoming clear that many neurological and mental symptoms can also be caused by a deficiency of this substance. For example, wobbly movements, muscle weakness, spasms, dementia, psychosis and depression. Moreover, these disorders occur when the level of vitamin B12 is only slightly below the norm, which is much higher than the level at which anemia begins. nine0005

Cocoa powder and dark chocolate

Cocoa beans contain a group of polyphenols that reduce anxiety and calm. This was confirmed by the study Center for Human Psychopharmacology at Swinburne University in Melbourne (Australia). True instant cocoa chocolate paste and milk chocolate against depression are not helpers - they only cheer you up products with a high content of natural cocoa. So, 40 g of dark chocolate contains the same polyphenols useful for the nervous system, like just 10 g of cocoa powder, from which it is brewed drink. nine0005

Cabbage and lettuce

They are rich in folic acid, which is required by the brain to produce the already mentioned serotonin. Her deficiency in food can lead to a decrease in mood, chronic fatigue and other signs of depression. “Folic acid reduces the level of homocysteine ​​in the blood,” recalls Joy Bauer, popularizer healthy eating and author of the book "Food heals". “This, among other things, improves memory.”

nine0002 As you already understood, foods against depression not only fight neurosis, but in general improve brain function.

Treatment of depression with fasting

Also available method of treating depression fasting. It is carried out in the hospital of the clinic from several days to 3 weeks. The course also includes massage, walks, bowel cleansing and water treatments. Fasting in depression has the effect of therapeutic biological stress: without meals, the body "tunes" for survival, mobilizes. This also applies to the nervous system. Opponents of the method point out that fasting works only in the initial stages of depression. Fasting is contraindicated in depression if it accompanied by fear and anxiety. nine0005

If you have any questions, you can ask them psychotherapist, nutritionist or other professionals online at Doctis app.

Article author: Tatyana Vladimirovna Minina

With a taste of sadness: what foods provoke depression | Articles

Regular consumption of foods high in easily digestible carbohydrates, such as bakery and confectionery products, may increase the risk of depression and obesity, doctors said. nine0054 However, this list includes other products, the abuse of which can cause serious harm to mental health. Details - in the material "Izvestia".

Why does bread lead to depression? According to her,

food with an abundance of easily digestible carbohydrates, which quickly saturate the blood and are also excreted from the body, can cause mood swings. In particular, such products include bakery and confectionery products. nine0054

— This leads to well-known consequences — excess weight, and depression does not go anywhere, but worsens even more. Enrich your diet with foods containing tryptophan and get great results, the nutritionist emphasizes.

With a taste of sadness

Photo: Izvestia/Nikolai Sidenkov

Meanwhile, other experts have repeatedly pointed out the connection between malnutrition and the development of depression. As previously reported by a dietitian and endocrinologist Viktor Zhilyaev , a number of fatty foods can lead not only to problems with the digestive system, but also to depression. These include fatty red meat (pork, lamb), fatty dairy products, as well as foods that contain hidden fats (semi-finished products, sausages). Cholesterol, which is found in foods rich in animal fats, increases the risk of depression by 40%, the doctor explained. In addition, according to Zhilyaev, red meat takes a very long time to digest: it takes a lot of energy that could be used to restore the body, including the nervous system. nine0005

How nutrition can help stabilize your mind

Meanwhile, a healthy diet can not only help you avoid mental health problems, but also contribute to its improvement, as evidenced by a number of studies. So, according to the representative of the International Society for Research in Nutritional Psychiatry Felice Giachi, a balanced diet can not only help fight depression, but also help reduce anxiety. In this regard, the expert strongly advises to avoid overeating and give preference to the Mediterranean diet. nine0054

British doctors came to similar conclusions this year: according to their data, the right diet helps to get rid of chronic depression. At the same time, the positive effect of a healthy diet is enhanced by sports, experts are sure. They analyzed 16 studies, the authors of which monitored changes in the diet, psychological and physiological state of volunteers - a total of about 46 thousand people participated, some of whom suffered from depression. nine0005

With a taste of sadness

Photo: Depositphotos/aamulya

And here are the conclusions of the experts: about a third of the participants in the study to get rid of depression or significantly reduce the symptoms of the disease helped the Mediterranean diet, as well as other approaches to proper nutrition. However, dietary changes had the most positive effect on women's well-being, while for many men they caused exactly the opposite effects. So, in every fifth man, the psychological state only worsened when switching to a new diet. nine0005

Foods That Can Improve Your Mood

In addition to a healthy diet, certain foods can reduce your risk of depression and generally improve your mood. So, according to Anna Belousova, nutritionist, nutritionist, member of the National Association of Dietitians, orange-colored fruits and vegetables are especially useful in this sense.

Persimmon helps with suppressed depressive states, like other orange-colored fruits and vegetables. If yellow is considered the color of anxiety, so yellow apples are undesirable, then orange fruits, such as carrots or pumpkins, really help get rid of depression.0054, she said.

Thus, the orange color indicates a high content of beta-carotene in persimmon, that is, provitamin A, the doctor explained. In addition, it also contains magnesium. This element also has an action against depression and stress. At the same time, persimmon has no special contraindications, she concluded.

Help reduce the risk of depression and mushrooms. American scientists came to this conclusion as a result of a study in which about 24 thousand people took part. For 11 years, experts studied their eating habits and changes in mental health. It turned out that those who ate more mushrooms had a 43% lower risk of developing depression than those who did not eat mushrooms. nine0054

With a taste of sadness

Photo: Izvestiya/Zurab Javakhadze

According to Pennsylvania College of Medicine professor Djibril Ba, this is most likely due to the many bioactive compounds found in mushrooms, including vitamin B12, antioxidants, and anti-inflammatory amino acids, which help reduce depression and anxiety.

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