According to many studies, what you eat can reduce the risk of developing depression. A healthy diet that includes proteins, carbohydrates and fats (lipids) is an important factor in preventing depression.

Proteins

Proteins are composed of different amino acids. When you eat food containing proteins, your body absorbs different amino acids, which are in turn converted to neurotransmitters that are essential to maintaining a sense of wellbeing.

It is important that your diet include foods that are rich in proteins such as meat (beef, chicken, pork), fish (cod fish, sole, salmon, trout), dairy products (cheese, milk, yogurt), tofu, nuts (almonds), and eggs.

Carbohydrates

Carbohydrates give you energy and can influence your mood. Their consumption allows the release of insulin in your body, which leads to the release of neurotransmitters in your brain.
You can find carbohydrates in different kinds of food such as fruits and vegetables, juice, milk, beans, whole grain products (bread, cereal, pasta, rice), potatoes, lentils, and nuts. It is preferable to avoid eating sugary foods such as sweets, ice cream and sodas, but you can treat yourself from time to time.

Lipids

In order to function well, your brain needs a lot of fatty acids such as omega-3. Some studies have shown that eating fish twice a week might help reduce depressive symptoms and decrease the adverse effects of certain medications.