Healthy foods can help combat depression and even out moods

• Choosing a healthy variety of food and not just focusing on one nutrient is crucial, says Moores.
• "When people eat better they feel better, and there is a definite role for a healthful diet when someone is suffering from depression.
• Good nutrition won't pull you out of depression, but it is a piece of the puzzle for managing depression."
• "Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in mood," she says.
• Here, a list of foods that contain nutrients that might help stabilize your mood.
• Rich in omega-3 fatty acids, salmon and mackerel are great dinner options no matter what your health concern.
• Some studies have shown that people who suffer from depression also have lower levels of the antioxidant vitamin E, according to Moores.
• So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. (The USDA recommends consuming no more than 6 teaspoons, or 24 grams, of oils each day.) Try substituting canola oil for vegetable oil when you're sauteing that salmon for a healthy dinner.
• Dark green vegetables like spinach and peas are high in folate, which may help stabilize your mood because it's needed to help make serotonin.
• Keep in mind that canned peas have diminished nutrients, so try to use fresh or frozen peas whenever you can.
• For a nutrition boost, add peas to your tuna salad, or build your dinner salad with spinach instead of lettuce.
• Also high in folate these low fat, high-protein legumes are a nutritious alternative for people who don't eat meat, and a delicious addition to any diet.
• Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body.