One of the side effects of being depressed is feeling helpless. But, you don’t have to feel that way anymore. There are changes that you can make to help aid in your recovery. Changing your diet is important for curbing your symptoms.

When depression occurs, there is an imbalance of neurotransmitters in the brain. The main ones are: serotonin, dopamine and norepinephrine. These substances are responsible for connecting with receptors that regulate mood and sleep. The imbalance here is that there are not enough of them being produced.

What we typically eat when we are “feeling down” is comfort food. Does anyone want a plate of macaroni and cheese, pizza, donuts, pretzels and fried chicken? Well, maybe not all together but you get the idea. Eating such foods also release endorphins that make us feel happy but it is only a temporary fix.

The downside is that it also increases our waistline and the impending crash. The feeling doesn’t last forever and you have to keep eating those things to bring it back. The upside is that there are healthier foods that do the same thing and can help you lose weight in the process.

An important substance for brain chemistry is omega-3 fatty acids. They can be found in cold water fish and nuts. Increasing your intake of salmon, tuna, almonds and walnuts will help boost neurotransmitter levels in the brain.

Vitamin E and the B vitamins are also instrumental in keeping the brain healthy. Vitamin E works to keep the nerve cells healthy and flexible. The B vitamins help with the production of neurotransmitters in the brain.

By boosting your intake of foods containing these substances, your brain will benefit. That means more nuts, dairy, veggies, fruit and seafood. So basically, most of the food groups are included here. Try adding bananas, crab, prunes, milk, eggs, sweet potatoes, greens and hazelnuts to the mix.

You can’t go wrong with a healthier diet to decrease depression symptoms.