One of the ways to battle back from depression is to fight with food. What you eat can improve or tear down your body. It is crucial for a depressed person to use food in a positive way.

What is it about comfort foods? We eat them until we are stuffed to the gills. Why? One reason is that good food satisfies our bodies and our minds. We feel better about ourselves.

Certain nutrients have an effect on the level of neurotransmitters in the brain. In a depressed person, the levels of neurotransmitters like norepinephrine, dopamine and serotonin are lower than normal. This leads to the symptoms that have been attributed to depression.

To reverse that state, diet plays a major role. Here are a few dishes that are easy to prepare but offer a wealth of nutritional value to boost your brain power and reduce depressive symptoms.

1. Hummus – This is made from ground up chickpeas. You can add other foods like sun-dried tomatoes, peppers and garlic to flavor the snack or side dish. Chickpeas contain one of the B vitamins responsible for increasing serotonin levels.
2. Black bean dip – If you have some canned beans around, you can make this one in a jiffy. Mix black beans, salsa, cheese, a pinch of sugar and spices together in a bowl. The beans provide protein, folic acid, magnesium and essential amino acids. Amino acids are the building blocks for the neurotransmitters that affect mood.
3. Smoothies – Smoothies are chock full of delicious fruits, yogurt and fruit juices. Mixing one up increases your intake of antioxidants which are instrumental in maintaining brain health.
4. Cheese omelet – Are you in a hurry for breakfast? It takes no time at all to scramble an egg to make an omelet and top it with cheese. The nutrients you are getting increase the level of the three neurotransmitters responsible for mood.

Want to get your diet to work for you? Make a few changes that include adding these few recipes to your food list.