Fish oils are strongly suggested supplements for all people, but especially for those living with a mental health disorder like depression. Rich in Omega-3 Fatty Acids, fish oil provides the brain with essential nutrients for functioning. The brain thrives on vitamins and nutrients that come from food sources. Though supplements are available, they do not deliver the same potency or value as food. A combination of food and supplements is key for a healthy, thriving brain. Those in recovery from depression greatly benefit from an omega rich diet.

Many foods contain the rich omega acids that the brain needs. Fatty fish like salmon, sardines, and anchovies are rich in the omegas. However, the omegas can also be found in healthy fat foods like avocado, eggs, almonds, and coconut. An ideal breakfast or meal for someone in recovery from mental health could be a salmon sandwich on whole grain bread with an egg and avocado. Other nutrient rich foods like hemp seeds, flax seeds, and chia seeds are rich in omegas as well. Chia seeds can be used as an egg substitute, made into pudding, used in cereal or smoothies, and used to top any food. Flax seed can be ground and added to any dish as well. Adding a nutty flavor and crunchy consistency, hemp seeds are a great topping for pasta, salads, and vegetables.

Lean Protein

Heavy proteins like red meat are harder for the stomach to digest. Research is increasingly showing a distinct and direct relationship between the stomach and the brain. Specifically, the bacteria produced by the stomach influences the mood of the brain. Being a mood disorder, depression is helped by a healthy “gut” producing healthy gut bacteria. Lean proteins like fish, chicken, turkey, and lean red meats like bison are better for stomach digestion which is better for mood.

Fruits And Vegetables

Nature’s best supplements comes from fruits and vegetables. Produce that is rich in magnesium, potassium and selenium can all aid the maintenance of recovery from depression.


Creating healthy and nutritious meals during episode of depression is challenging. However, the art of cooking can life the mood and boost esteem. Getting to know food types and creating meals in the kitchen creates a deeper connection to food which enhances the mind body relationship. Taking care of the body is taking care of the mind and taking care of the self.


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