Many people may have periods of depression. The feelings usually disappear after an uncomfortable situation has passed. Some people may have ongoing depression, which requires professional counseling and medication. Regardless of the degree of depression, certain foods in the diet increase substances in the body that affect the brain to improve your moods.
Replenish Deficiencies
Nutritional deficiencies have been found in people with depression. Symptoms of omega-3 fatty acid deficiencies include mood swings or depression, according to the University of Maryland Medical Center. You can get plenty of omega-3s in cold-water fish, such as tuna, salmon, sardines, mackerel, herring and halibut. Walnuts, flaxseeds and pumpkin seeds also contain omega-3s. Folic acid, found in green vegetables, fruit and liver, may improve depressive moods. Deficiencies in folic acid have been linked to depression. Lack of selenium can cause irritability, anxiety and depression. Eat Brazil nuts, walnuts, tuna, whole grain cereals, beef, chicken and dairy products for sources of selenium.
Serotonin Foods
Serotonin helps with relaxation and sleep. Medications, called selective serotonin reuptake inhibitors, increase serotonin levels in the brain during treatment for depression patients. Serotonin levels also improve with carbohydrate foods, such as rice, potatoes, corn, whole grain bread, pasta, oats, cereals and fish. Carbohydrates cause the release of insulin in the blood. Insulin enhances the work of the amino acid tryptophan, which enters the brain to increase levels of serotonin.
Protein Power
Proteins improve the actions of neurotransmitters, including dopamine and epinephrine, which enrich mental faculties such as alertness. These same brain chemicals also increase through some medications prescribed for depression. Protein foods, such as meat, chicken, turkey, fish and dairy products, may help counter depression. Protein breaks down into amino acids in the blood. Tyrosine, an amino acid from protein, increases dopamine and epinephrine as it enters the brain.
Maintaining Energy
Stress and anxiety contribute to depression, making it important to eat well-balanced, nutritious meals and snacks throughout the day. The body produces adrenaline to deal with stressful conditions, but blood sugar levels fall once the stress subsides. This can cause fatigue and lead to more anxiety or depression. The body needs to sustain its energy levels with healthy foods. Start the day with a healthy breakfast that may include fruit, yogurt or whole wheat toast. Have well-balanced meals that feature chicken, fish, vegetables and potatoes. Eat small meals and snacks, such as fruit and nuts, throughout the day to avoid overeating and maintain your energy levels.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- MayoClinic.com: Coping With Anxiety -- Can Diet Make a Difference?
- HealthCentral: Diet and Anxiety
- Psych Central: Beating Stress Through Nutrition
- MayoClinic.com: Depression (Major Depression) -- Treatments and Drugs
