Depression and anxiety often go hand in hand and both can be detrimental to physical and mental health. According to psychologists, depression often triggers anxiety, and being chronically anxious leads to worsening symptoms of depression. Although both anxiety and depression can be treated with doctor-prescribed medications and ongoing therapy, our nutrition can also help stabilize mood and reduce depression and anxiety.

Here is a list of some of the best snack foods to help with depression:

1. Avocados

Avocados contain vitamin B6, which directly aids in the production of serotonin. In observation of patients with mood disorders like depression, it’s often noted that their B6 levels are low. Avocados also contain oleoylethanolamide (OAE), which is a type of bioactive lipid that protects neural cells. Frequent consumption of OAE has been shown to reduce severe depression symptoms by up to 52-percent. Snack idea: guacamole with whole grain crackers.

2. Walnuts

Walnuts are rich in omega 3 fatty acids, a healthy fat shown to modify neural signaling and membrane structures, which in turn acts as a natural antidepressant. In fact, studies show that patients with depression that increase their omega 3 intake, boost docosahexaenoic acid (or DHA) in the brain, and this fatty chain acid can help boost memory and learning, all of which help counteract depression symptoms. Snack idea: Six unsalted walnuts and apple slices.

3. Dark leafy greens

Dark leafy greens contain healthy doses of vitamin B-12. In depressed patients, vitamin B-12 is often low and negatively affects mood, since vitamin B12 is essential for the production of serotonin, a vital chemical that helps regulate mood and promotes energy. Vitamin B-12 can be taken in supplement form or found in foods like fatty fish, lean meat, poultry, eggs, and low fat animal milk. Snack idea: Leafy green salad.

4. Dark berries

Dark berries are powerful antioxidants that aid natural stress reduction. Chronic stress creates more oxidative stress within bodily cells, which over the long-term can lead to disturbed sleep, anxiety, and even cardiovascular disease and cancer. Psychiatric studies show that dark berries, particularly blueberries, act as a brain superfood and increase the production of serotonin, and reduce oxidative stress, and depression symptoms.

5. Mushrooms

Apart from being very delicious and versatile, mushrooms contain a variety of neurological benefits that help to reduce anxiety and depression. Studies claim that mushrooms can help protect against dementia and lower the risk of inflammatory diseases, like depression. Furthermore, mushrooms are celebrated as a natural energy stimulant, helping to reduce mental and physical fatigue while increasing endorphins, which reduce anxiety.

6. Tomatoes

Several studies, including a notable 2013 study from Epidemiologists at China’s Tianjin Medical University, tout tomatoes for reducing depressive symptoms by 52-percent in patients. In fact, the study claims that a tomato abundant diet can promote the antioxidant lycopene, which helps to inhibit oxidative stress and neural damage, which often results in patients with prolonged depression.