According to The National Institute for Mental Health, depression is a persistent feeling of being sad and experiencing a sense of hopelessness and helplessness. Although there is no single cause of depression, it can be due to psychological, genetic and environmental factors. People can find help for depression with the use of certain medications, psychotherapy and alternative therapies. In addition, foods affect mood and certain foods can help alleviate some of the symptoms that depression may cause.
Omega Fatty Acid-3
Omega fatty acid-3 plays an integral role in the overall brain function. Andrew Stoll, author of "The Omega-3 Connection," writes that omega fatty acids help keep the traffic patterns of the brain functioning smoothly. Omega fatty acid-3 helps serotonin production, which is what certain antidepressants do. There are a variety of foods that contain omega fatty acid-3, including coldwater fish such as salmon, mackerel, sardines and herring. Other foods include walnuts, flaxseeds and beans such as northern, kidney, navy and soybeans. Vegetables should be dark and leafy such as broccoli, spinach, kale and seaweed.
Tryptophan
Tryptophan is one of the amino acids. It is what helps the brain make serotonin, and low serotonin levels can create depression; therefore, a diet high in tryptophan may help relieve symptoms of depression. Some of the foods that contain healthy amounts of tryptophan include red, lean meat; poultry such as chicken and turkey; fish such as tuna, halibut, shrimp and snapper; nuts; seeds; soy products and bananas.
Foods with B Vitamins
B vitamins, including folic acid, B2, B6 and B12, have been shown to help reduce symptoms of depression. They help to counteract the depressant effects of the protein homocysteine, which, if is present in high levels, may contribute to depression. Gary Null, author of "The Food Mood Body Connection," states that there are foods that have good B vitamins that are associated with relieving depression. These foods include those with folic acid (B9), such as dark and leafy vegetables, whole wheat breads, fortified cereals, nuts, sprouts, seeds, poultry, beans and peas. Other foods with a variety of the B vitamins include chili peppers, bananas, winter squash, pork, avocados and potatoes.
