One of these foods alone is NOT going to cause depression. One of these foods alone is NOT going to cure depression. But nutritional deficiencies, microbiome imbalances, hormonal imbalances, and more can contribute to depression. These are affected by food. So food can affect depression in a positive and/or negative way. ✨this is not a comprehensive list of foods or reasons! 👍🏻Tryptophan is the amino acid needed to create serotonin. Tryptophan is obtained through the diet because it cannot be produced by the body. 👍🏻Folate helps break down the amino acid homocysteine. High levels of homocysteine can cause neurotransmitter deficiency. In a research published in the Journal of Psychiatry and Neuroscience, more than 1/3 of the depressed people were low on folate. (1,2) 👍🏻90% of serotonin is made in the digestive tract and actually not in the brain. Researchers studied the link between specific probiotic strains and depression. They found a link between healthy gut microbiome and better quality of life as well as mental health. (3,4) 👍🏻Omega-3s regulate our brain's neurotransmitters. “Omega-3s can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.” (5) 👍🏻Turmeric contains a compound called curcurmin. This is a powerful anti-inflammatory and antioxidant. It has been shown to increase the feel-good hormones serotonin and dopamine in animal studies. Curcumin boosts BDNF levels (brain derived neurotrophic factor). Low BDNF levels have been linked to depression. (6,7,8) 👍🏻Vitamin B6 is the cofactor (“helper molecule”) in the synthesis of many neurotransmitters (GABA, dopamine, norepinephrine, histamine). (9) 👍🏻Magnesium plays a role in regulating neurotransmitters. It also plays a role in calming the nervous system due to its ability to block brain NMDA receptors, thereby exerting its antidepressant effect in the brain. 👍🏻Vit D and its receptors are in areas of the brain associated with mood and behavior. Brain serotonin is synthesized from tryptophan which is activated by vitamin D. (10)