Overweight people are not always depressed; depressed people are not always overweight; but there is a well-established and undeniable link between the two. It’s not just a simple chicken-egg question of cause and effect, though; this is a hen-house of  “which came firsts?” Lack of motivation, unhealthy eating, weight gain, difficulty exercising, and depression are all intricately connected, and it’s hard to say which leads to which.

However, one thing we do know is that food can affect mood, sometimes dramatically – just witness a six year old after five-too-many sodas! Many people who suffer depression find that when they change some aspect of their diet, the symptoms of their depression also change.

If you struggle with mood swings or simply wish you had more energy, take a look at what you’re eating. How many “do” foods are you getting? How many “don’t” foods make their way into your daily diet?

Omega-3 fatty acids

Omega-3 fatty acids are a kind of healthy fat found in many types of fish, as well as some other foods.

In countries where people eat more fish, such as Scandinavian and East Asian nations, there tend to be lower rates of depression. Research suggests that this is because the omega-3 fats in fish have anti-depressant-like effects.

Atlantic salmon, tuna and sardines are excellent sources of omega-3 fatty acids, but if you don’t like fish, you can also try walnuts, flaxseed oil, canola oil or omega-3 enriched eggs.

If you are pregnant or nursing, limit your fish consumption to an average of 12 oz. per week.

Complex carbs

Think carbs, think “comfort food”? There’s a reason for that connection. Complex carbohydrates boost serotonin levels in the brain; serotonin is a “good mood” chemical. A steady supply of complex carbohydrates also keeps blood-sugar levels on an even keel, and a steady blood-sugar level can help control mood fluctuations.

Whole grains, whole-grain breads, brown rice, beans and vegetables are your best choices of complex-carb foods, as these are unrefined, i.e. they are less processed than refined complex-carb foods such as white rice and white bread. Simple-carb foods, such as candy, cookies, and other sugary foods, are not good mood-enhancers and are best avoided.

Minerals galore

Minerals can also make a difference to mood. Here are a few to consider:

• Folic acid. Research shows that people who suffer from depression often have a folic acid deficiency. Folic acid can be found in asparagus, avocados, beans, chick-peas, soybeans, lentils, oranges, broccoli and dark leafy greens like spinach.
• Magnesium. It’s thought that magnesium may ease depressive symptoms by relaxing muscles. Try spinach, dark chocolate (small servings!) pumpkin seeds, sunflower seeds, avocado and almonds for a dose of magnesium.
• Niacin. This is a B-vitamin that some experts believe can alleviate symptoms of depression and anxiety or panic. Brown rice, bran, enriched grains, chicken and tuna are all good sources of niacin.
• Zinc. Deficiency of this mineral is known to result in irritability, anger episodes, and an inability to deal with stress. Try milk, whole-grain bread, lean red meats, eggs, and oysters to boost your zinc intake.