Build a Mood Plate

You do not need rare ingredients. The Mediterranean pattern — vegetables, fruit, whole grains, fish, olive oil, and nuts — is the diet most consistently tied to a lower risk of depression in large studies.

In practice, build each plate around colorful vegetables, a protein, and a healthy fat. Salmon over greens with olive oil hits every mood-supporting note at once.

Consistency beats perfection. One good day changes little, but a few steady weeks may bring the first practical wins: steadier energy, fewer crashes, and a brain that has better conditions for mood and focus.