Depression affects how you think, feel and behave. The feelings of sadness and hopelessness can interfere with your daily activities and become a chronic mental illness. People suffering from ongoing depression need professional therapy along with medication to help overcome their difficulties. Medication can increase levels of the brain chemicals serotonin and dopamine. Proper diet also aids depression by improving physical health to make you feel better and deal more constructively with mental problems. Certain foods help to increase the production of serotonin and dopamine for people with short-term, mild or serious depression.
Chemical Boost
Increasing levels of serotonin and dopamine in the brain helps treat depression. Serotonin provides calming effects. Dopamine is involved in adrenaline. Doctors may prescribe antidepressant medications that boost these and other chemicals to improve moods in patients. Drugs include selective serotonin reuptake inhibitors and norepinephrine and dopamine reuptake inhibitors, which block the natural reabsorption of the chemicals by the brain. Serotonin and dopamine levels subsequently increase to affect a patient's disposition.
Protein Effects
Protein foods contain amino acids that may help improve alertness, energy and mental health, according to Middle Tennessee State University. Tyrosine, an amino acid in protein, increases the production of dopamine as well as norepinephrine and epinephrine, chemicals involved with adrenaline. Protein foods that provide a tyrosine boost include meat, poultry, eggs and fish.
Fish Benefits
Along with providing amino acids to help with the production of dopamine, certain fish also contain omega-3 fatty acids that may relieve depression. Salmon, tuna, sardines, mackerel, halibut and herring have rich amounts of omega-3s. Deficiencies of omega-3 fatty acids have been found in people with mood swings and depression. Depression patients have been known to improve their conditions by taking omega-3 fatty acids along with antidepressants, but research remains inconclusive, according to the University of Maryland Medical Center.
Carbohydrates
Carbohydrates aid in the function of the amino acid tryptophan. Carbohydrates release insulin in the blood that clears away many amino acids, but leaves tryptophan alone. More of the amino acid enters the brain where it converts to serotonin. The calming effect of serotonin reduces stress and helps people with depression sleep. Depression patients often suffer from insomnia or sleeping difficulties. Eat meals rich in complex carbohydrates to increase serotonin, MayoClinic.com advises. Foods include whole-grain breads, cereal and pasta, baked potatoes, brown rice and oatmeal. Eat fewer simple carbohydrates, which include sugars. Sources of tryptophan also include bananas, milk, oats, poultry, cheese, nuts, peanut butter and soy.
Folic Acid
Folic acid, a B-complex vitamin found in green vegetables, fruit and liver, may increase serotonin levels to treat depression. Patients with depression tend to have folic acid deficiencies, according to Middle Tennessee State University, which states a cup of cooked spinach or glass of orange juice can provide enough folic acid to improve moods.
