12 Vegan Foods That Can Help With Depression, Backed by Science

Posted by Calvin on January 31, 2025

Those of us who deal with depression know that eating a balanced diet is sometimes the last thing on your mind—but it can fr be a game-changer! Poor eating habits can mess with your gut (where most of our serotonin is produced) and potentially worsen your mood in the long run. While good nutrition isn’t a cure-all for depression, it can help alleviate symptoms alongside a doctor-guided plan.

We care about you and want you to do your best. ✨Use these resources if you need help.✨ If you’re ready to start optimizing your diet for your mental health, eat these tasty vegan foods:

Nuts

Nuts like walnuts, cashews, and macadamia nuts have Omega-3 fatty acids. These VIP acids can interact with mood-related molecules in the brain and have anti-inflammatory actions, so ensure you get enough of them in your diet.

Seeds

Seeds can meet your needs. 😎 Hemp, flax, and chia seeds contain Omega-3 fatty acids and antioxidants, which can help reduce oxidative stress and boost mental health. Sprinkle some into your morning vegan yogurt or mix them into vegan meat dishes for delish results.

Chickpeas

Research shows that the state of your gut microbiome can be linked to emotional health. High-fiber foods like chickpeas help your system run efficiently.

Fermented Veggies

Fermented veggies can also boost your gut microbiome’s health. You can find fermented radish, carrot, beet, turnip, and other root veggies in many health food stores and some major chains. Plus, while most traditional kimchi isn’t vegan (it has fish ingredients), some places sell vegan kimchi—look for vegan sea flavors like dried kelp on the label.   

Mushrooms

Instead of causing fish to suffocate to death for salmon and chickens to be violated and slaughtered for their eggs, we can get our daily dose of vitamin D from mushrooms. 🍄 We can also get fortified vegan milk and cereal, take vegan supplements, and bask in the sun’s rays (using sunscreen, ofc) for our vitamin D needs. 

Berries

Sugary treats can often cause inflammation, which can worsen depression. The good news is sweet fruits have no added sugar, so reach for a bowl of berries or a homemade smoothie to satisfy your sweet tooth instead of frequent high-sugar snacks.

Miso and Kombucha

Other fermented foods and drinks, like miso and kombucha, are high in probiotics and can help foster good bacteria in the gut. Miso and kombucha are typically vegan, but some places kill the vibe by adding animal-derived ingredients—check menus and labels beforehand and ask if you aren’t sure.

Bell Peppers

Crunchy bell peppers have a rich supply of vitamins A, C, and B6. While it’s crucial for overall health to get a good mix of vitamins, B6 specifically can help lessen symptoms of depression.

Whole Grains

Getting enough fiber, which is found in whole grains, helps your body release serotonin. So yes, eating whole wheat pasta is 100% the move. 😩👌

Leafy Green Vegetables

Studies show that people with depression are more likely to have low levels of magnesium. That means foods rich in magnesium—like collard greens, spinach, and kale—belong on your plate.

Avocado

Avocados have a next-level combo of folate, potassium, tryptophan, monosaturated fatty acids, and vitamin K, all of which may help ease symptoms of depression. 😍 Bring out the guac.

Tomatoes

Tomatoes are packed with antioxidants, iron, vitamin B6, and tryptophan. Your brain needs these nutrients to produce mood-regulating chemicals, so try incorporating tomatoes into salads, sandwiches, pizzas, and other meals and snacks.

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