World Food Day: Depression And Food

The food we eat tell a lot on our overall health and wellness. It goes beyond physical nourishment; it affects our emotional and mental wellness too. It is central to our overall health, be it physical, mental or emotional.

It gives our body the information and materials they need to function properly. We feed our body the wrong data, it gives out the wrong output. It is clearly a garbage in, garbage out scenario. 

The significance of a well-balanced diet to our mental and emotional wellness can simply not be over-emphasised. Good food in the right quantity eaten at the right time provides the energy we need to keep active and strong throughout the day.

When we fail to meet up on this, our metabolic processes suffer and our overall health declines.

So to commemorate today being World Food Day, we are highlighting some foods which can help fight depression.

Depression: The Silent Killer

The most potent weapon depression wields is it not being the regular in your face sickness. Malaria is in your face and comes me symptoms you cannot just put away, osteoporosis cannot be hidden, on would reach for doctors without thinking and so on. But depression is sublime, not easily detected or diagnosed, easy to downplay as 'throwing tantrums' or 'she is being lazy or difficult.

Depression and Food

In addition to seeing a competent psychotherapist, eating healthy foods can help in battling depression. In fact, getting enough of a particular types of food, like fish and beans, may effectively help in managing depression symptoms.

For one, there is a need to avoid too much saturated fat, caffeine, heavily processed ingredients and refined sugars. The following below are some top foods to help fight depression. Remember, depression treatment does not follow one way; it is multi-dimensional.


Dark chocolate has a lot of health promoting antioxidants. The very nutritious cacao rich varieties helps in improving blood flow and lower blood pressure. It is one of the finest mood enhancing foods which informs why people loves to indulge in it when they are feeling down. The reason is the body metabolises it into one of the most powerful mood boosting hormones called serotonin.

Be careful not to binge on chocolate though. Only a little bit of it is enough.


Walnut in western part of Nigeria is called 'Asala or Awusa' while in the southern part, it is called 'ukpa'. It is one of the richest sources of omega-3 fatty acids that is plant based. Seeing how lot of studies have established how omega-3 fatty acids reduce depression symptoms and support brain function, it is advisable that people suffering from depression eat a lot of it.

It is a tasty fun snacks too.


Mushrooms are like probiotic, as they help to promote healthy gut bacteria. Since 80 - 90% of the critical neurotransmitters that keeps us sane - serotonin - is produced by the nerve cells in our gut, we can simply not afford to pay attention to our inner health. Mushrooms is definitely worth giving a try for this. helps lower the blood sugar levels, thereby evening out your frame of mind.  


Apples are very high in antioxidants just like berries and chocolate, which can help to repair and prevent oxidation damage as well as inflammation on the cellular level. They help in balancing blood sugar swings. In short, an apple a day could keep the psychiatrist away! Literally.


Tomatoes contain alpha-lipoic acid and folic acid that are very good for fighting depression. Studies show that about one-third of patients with depression had folate deficiency. Excessive homocysteine restricts the production of vital neurotransmitters like dopamine and serotonin from forming in the body. A sufficient supply of folic acid which can be gotten from tomato prevents this.


This yummy food contains healthy fat needed by the brain in order to run smoothly and seamlessly. This quality makes avocado a really powerful food. Three quarters of the calories of an avocado are from fat and an average avocado contains 4 grams of protein which makes it higher than any other food. 

It is also packed with vitamin B (B-5, B-6 and B-9), vitamin K, vitamin C as well as vitamin E-12. They are very high on healthy fibre and at the same time, low on sugar. 

If you are feeling depressed or know someone who is, these foods are veritable yummy recipes to battle depression. Who says treating depression is only about downing drugs? Get in here and be informed.

7. Fish Oil

Oily fish such as sardines, salmon, mackerel, tuna and herring are very rich sources of omega-3 fatty acids. Omega-3 helps build neurotransmitters as well as serotonin which help tremendously  in regulating and enhancing mood. The only way to get  these amazing omega-3 fatty acids into your body system is by eating it as your body does not and cannot produce them by itself. It's that plain.

According to a study in the Journal of Clinical Psychiatry in 2011, patients suffering from major depression improved significantly when given omega-3 supplements. 

So there you have them. Let's battle depression to the ground already. Meanwhile, Happy World Food Day!

Yummy nom nom!

Reference: dailyentertainment

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