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Dietary choices play a big role in the pursuit of mental wellness, with certain foods harboring nutrients that may aid in combating depression -- the mental disorder affecting about 280 million people worldwide. 

Here's a breakdown of foods that according to WebMD could help lift your spirits:

1. Milk

A rich source of vitamin D, milk offers a natural boost to mood. Research suggests that low levels of vitamin D may contribute to depressive symptoms, making supplementation or dietary intake necessary. Beyond milk, fortified cereals, juices and canned fish offer alternative sources of this vital nutrient.

2. Brazil Nuts

Packed with selenium, Brazil nuts act as a formidable defense against free radicals, potentially alleviating depression risk. While selenium deficiency isn't directly linked to depression, maintaining adequate levels of this mineral through balanced consumption of Brazil nuts, brown rice, lean beef and seafood may offer protective benefits.

3. Clams and Mussels

Rich in vitamin B-12, clams and mussels contribute to optimal brain function, potentially influencing mood regulation. B-12 deficiency is associated with an increased likelihood of depression, emphasizing the importance of incorporating sources like lean beef, milk and eggs into one's diet.

4. Leafy Greens

Abundant in folate, leafy greens support optimal brain cell function and may help shield against depression. Enriched grains, lentils, lima beans and asparagus are great alternatives for folate intake.

5. Salmon

Renowned for its omega-3 fatty acid content, salmon is one of the best foods to enjoy to beat depression. Polyunsaturated fats present in fish like salmon, herring and tuna are said to enhance mood by facilitating brain cell chemical processes. Experts say incorporating omega-3-rich foods into the diet could significantly alleviate depressive symptoms.

By integrating these nutrient-rich foods into your diet, you can harness the power of natural remedies to uplift your mood and promote mental resilience.

While dietary adjustments alone may not suffice for severe cases of depression, they serve as valuable complements to holistic mental health management strategies, as per WebMD.