High-quality proteins are building blocks for a mood-boosting diet, Jacka says. She highlights grass-fed beef as an example of a healthy protein to include for balancing depression and diet. According to Jacka’s research team, grass-fed beef contains more of the healthy fats, such as omega-3 fatty acids, that might play a role in managing depression.
Fish is one healthy food that can help fight depression, according to research published in January 2014 in The American Journal of Clinical Nutrition. Fish plays a role in many traditional regional diets, such as the Mediterranean, Norwegian, and Japanese diets, that have been studied and recommended for their anti-depressive benefits. Try eating a 3-ounce serving of fish two or three times a week, Jacka says.