In a large-scale analysis of multiple studies, Australian researchers observed how dietary patterns can influence mood. For instance, a healthy diet that emphasized fruits, vegetables, fish, and whole grains, led to significant reductions in chances of depression.

Experts agree that meals or snacks can have almost instantaneous effects on mood. Many people crave carbohydrates, and some will eat a bag of chips or box of crackers to satisfy that craving. But after bingeing, they often experience remorse, fatigue, depression, and other unpleasant feelings.

Making healthy food choices can help bingers avoid the “eating roller coaster.” That will have a positive impact on long-term mind health. In fact, experts have described food as a form of addiction for some people.

Twelve-step programs such as Overeaters Anonymous can help them better cope with their cravings. Fish is often cited as an important brain food because its omega-3 fatty acids fight inflammation and help boost memory. Studies have shown that omega-3 fats also stabilize mood in people who are experiencing mild to moderate depression.

The American Psychiatric Association recommends that depressed patients make omega-3 fats part of their diet to help lift their spirits.

Rates of depression are significantly lower in places — such as Asian countries — where fish consumption is emphasized. This doesn’t prove that fish cures depression, but it is consistent with studies supporting its brain health benefits. Concentrations of omega-3 fat vary between different types of fish.

For instance, salmon has 10 times the amount as there is in tilapia. And wild salmon has a higher amount than farmed salmon.

Be aware that large predator fish such as shark and swordfish have higher mercury concentrations than smaller species like catfish and trout. Most experts recommend limiting fish consumption to two or three servings a week to avoid mercury toxicity.

To find out more about the mercury levels of various fish and seafood, check out the Natural Resources Defense Council website at www.nrdc.org.