Although diet isn’t a cure for depression, a growing body of research suggests that certain nutrient-rich foods may help people with depression feel better. And many of those foods are especially abundant in spring and summer.

Although exactly how food helps ease depression is not fully understood, the relationship makes a lot of sense considering that your body and brain need more than 40 nutrients and a million phytonutrients (plant nutrients) to function properly, explains Elizabeth Somer, RD, a dietitian in Salem, Oregon, and author of several books, including Food & Mood.

“We do know there are certain vitamins and minerals that support the pathways in our bodies that have been associated with a lower prevalence of depression, but we can’t say for sure that foods high in these vitamins and minerals will treat or prevent the disorder, which requires a multidisciplinary approach,” says Caroline West Passerrello, RDN, who is a spokesperson for the Academy of Nutrition and Dietetics and a faculty member in the future education model graduate program at the University of Pittsburgh in Pennsylvania.

Some nutrients that appear to play a role in depression include:

• B vitamins
• Fiber
• Folate
• Antioxidants 
• Lycopene
• Omega-3 fatty acids
• Vitamin D

To reap the most health benefits, aim to get these nutrients from whole foods rather than supplements, says Kristin Kirkpatrick, RD, a nutrition author and dietitian in the Cleveland Clinic’s Department of Wellness and Preventive Medicine in Ohio.

Wondering which foods to choose? Here’s a closer look at seven warm-weather options that contain these nutrients, and why eating them as part of an overall treatment plan may help ease depression.

This sweet, summer staple is not only a great refreshing treat. “Watermelon is also an excellent source of lycopene, an antioxidant that helps protect delicate brain tissue,” Somer says.

“Many individuals tend to comfort themselves with sugar, which can have a negative impact on mental health,” Kirkpatrick says. “Instead, watermelon is full of nutrients.”

If you’re looking for an easy, mood-boosting meal, throw some salmon on the barbecue — this versatile finfish is rich in omega-3 fatty acids. “Studies say omega-3s may help ease depressive symptoms and smooth out moods,” says Zelana Montminy, PsyD, a behavioral scientist in Los Angeles.

Starchy vegetables like corn are high-quality carbohydrates full of fiber and nutrients, says Rachel Begun, RDN, a former food and nutrition consultant in the New York City area.

“So go ahead and enjoy that grilled corn on the cob and corn chowder, or mix the kernels into a black bean and corn salad, as beans are another high-quality carb that may help enhance mood,” Begun says.

“They are strong antioxidants that may reduce inflammation and damage in brain cells,” De Santis says. Focusing on flavonoid-rich foods like cherries may be a good, complementary approach for those looking to improve mood and brain health with diet, he adds.

How Does Diet Play a Role in Depression? What Science Shows

“We have over a decade of data now in the field of nutritional psychiatry that shows a clear connection between our dietary choices and our mental health,” Kirkpatrick says.

“Depression as a mood disorder does not have one direct cause and does not display a single set of symptoms among all who have it,” Passerrello says.

Still, it’s no surprise that those who eat a balanced, nutritious diet tend to have better mental health, De Santis notes.

In fact, research suggests that a change in diet may modify certain biologic risk factors for depression, Passerrello says.

“In a nutshell, diet may impact both gut microbiota, nutrients (or lack of), and inflammatory factors in the brain, all of which can have an impact on depression,” Kirkpatrick says.

To see if dietary changes could help you manage your depression, speak with a dietitian or your primary care provider.

• Although diet can’t cure depression, research shows that what you eat may boost your mood and help you feel better.
• Warm-weather foods like watermelon, salmon, asparagus, and cherries are packed with nutrients that studies suggest may help alleviate depressive symptoms.
• It’s best to speak with a dietitian or doctor before making major changes to your diet, especially if you have depression or another health condition.