There are plenty of delicious foods available to beat anxiety and depression. The best foods to improve the mood are usually natural, whole foods. They contain vitamins and nutrients to revitalize the brain and avoid negative feelings.

Here are five foods that can ease the effects of depression and anxiety:

1. Blueberries contain vitamins and plant nutrients that provide calming effects, according to CalmClinic, which offers information on overcoming anxiety. Antioxidants in the berries help to relieve stress, which leads to anxiety. Other delicious fruits also contain the nutrients and antioxidants to combat anxiety, including peaches. Acai berries have similar nutrients and antioxidant levels to prevent or relieve anxiety.

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2. Almonds contain zinc, which helps to maintain a balanced mood, CalmClinic said. The unsaturated, healthy fats and iron content in almonds play roles in improving energy. Adequate iron levels are necessary to stimulate the brain and avoid symptoms of anxiety. Nuts and seeds contain vitamin E, which protects the body and the brain from free radical damage.

3. Whole grains include whole-wheat pasta, oatmeal, whole-grain breads, and brown rice. They contain complex carbohydrates that boost serotonin levels for relaxation and mental health improvement to prevent depression, HelpGuide.org pointed out. Whole grains make healthy snack alternatives to simple carbohydrates, such as cakes and cookies, and satisfy the appetite by providing a feeling of fullness without the after-effects of fatty foods.

4. Beans and legumes, such as peas, have protein to boost alertness, according to WebMD. They contain the amino acid tryptophan, which increases levels of serotonin, helping to maintain normally pleasant moods. Folate found in legumes may also decrease the risk of depression.

5. Fish containing omega-3 fatty acids are among the best foods to prevent anxiety and depression with mood-boosting substances. Research has linked depression with a lack of omega-3 fatty acids in the diet, WebMD reported. Higher rates of major depressive disorder occur in areas where people don’t get enough omega-3s than in societies that normally have the healthy fats in their diets. People can get healthy doses of omega-3s from tuna, lake trout, salmon, mackerel, and sardines. These heart-healthy fish are best consumed through grilling or baking rather than frying to avoid fats.

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