By Joseph Mercola MD

Story at-a-glance

Seven of the most nutrient-dense foods for fighting depression include oysters, mussels, seafood, grass fed organ meats, leafy greens, peppers and cruciferous vegetables

Thirty-four nutrients known to be essential for humans were analyzed to find those deemed most beneficial for fighting depression, narrowing it down to the 12 with the most potential for the Antidepressant Food Score (AFS) list

Among the foods on the AFS containing the highest amounts of antidepressant nutrients, three are animal-based and four are plant-based, but some have downsides to consider, such as pesticide residues and heavy metals

The entire list of antidepressant foods is headed by watercress with a score of 127%, while the highest animal-based food is oysters with 56%

Among people aged 15 through 44 years, mental conditions, including depression, are the leading cause of disability worldwide, so viewing food as a treatment option is considered “imperative” for people struggling with such issues

What Nutrients Fight Depression Best?

The scientists concluded that the top antidepressant nutrients should be considered when other researchers design future intervention studies, and by clinicians developing dietary options to help prevent depression. Their top 12 antidepressant nutrients deemed best for such disorders were:

Folate

Iron

Long-chain omega-3 fatty acids (EPA and DHA)

Magnesium

Potassium

Selenium

Thiamine

Vitamin A

Vitamin B6

Vitamin B12

Vitamin C

Zinc