A poor diet may contribute to depression because food affects neurotransmitters, which are chemicals in the brain. Neurotransmitters determine your moods by regulating your energy and mental alertness. Nutritional deficiencies can rob your brain chemicals of the sources it needs to provide you with motivation, contentment or focus. Serious depression requires professional therapy and medication. A well-balanced diet may help relieve depressive symptoms for mild or chronic depression.
Energy Foods
Amino acids from proteins help increase levels of neurotransmitters to improve your moods. When you eat protein foods, the protein breaks down into amino acids during digestion. The amino acids enter the bloodstream and travel to the brain. The amino acid tyrosine boosts production of dopamine and norepinephrine, neurotransmitters that increase mental alertness and energy. Meat, poultry, fish and dairy products contain high amounts of protein to feed brain chemicals for mental clarity and vigor.
Calming Foods
Carbohydrates may help improve anxiety symptoms that can lead to depression. Carbohydrates release insulin into the blood. Insulin blocks the activity of many amino acids but allows the amino acid tryptophan to continue on its path from the bloodstream to the brain. Once in the brain network, tryptophan converts into serotonin. Increased levels of serotonin provide calming effects and help with sleep. Carbohydrates include whole-grain bread, cereals, potatoes, rice and nuts. Whereas high-protein foods may work best for breakfast or lunch to maintain energy levels, carbohydrates provide effective relaxation for later in the day.
Deficiencies
Depression and bad moods have been linked to lack of nutrients. Deficiencies in folic acid, a B vitamin, have been found in patients with depression, according to Middle Tennessee State University. Eating more fruit and green vegetables may help normalize folic acid levels and improve moods. A lack of selenium may cause anxiety and depression. Foods high in selenium include cereals, nuts, legumes, beef, chicken and dairy foods. Deficiencies in omega-3 fatty acids may contribute to depression and mood swings, the University of Maryland Medical Center notes. Fish containing omega-3s include tuna, salmon, sardines, halibut, mackerel and herring. Walnuts, flaxseeds and soybeans also contain omega-3s.
Beating Depression
A diet rich in fruit, vegetables and fish may protect you against depression, British and French researchers have found. They analyzed the diets of 3,486 middle-aged people during a five-year period. People who practiced a diet high in fruits, vegetables and fish had significantly lower risks of depression than subjects who consumed diets high in fatty food, processed meat, fried food and sugary food, according to the "British Journal of Psychiatry."
References
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?; May 2009
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- "British Journal of Psychiatry"; Dietary Pattern and Depressive Symptoms in Middle Age; Tasnime N. Akbaraly, Ph.D.; November 2009
