Symptoms of Depression and How Good Nutrition Can Help


Show Notes:

1.12 min          What is Depression?
2.55 min          Symptoms of Depression.
10.47 min        Foods that can help with depression.
14.37 min        Foods aside, what else can help.

What is Depression?

Depression or major depressive disorder is a medical illness that negatively affects how you feel, the way you think, and the way you act. Negative feelings such as sadness, guilt, tiredness and hopelessness can lead to more serious problems affecting daily activities.

Symptoms of depression can include:

  • Sadness
  • Recurrent feelings of guilt and hopelessness
  • Loss of interest in something that used to be enjoyable
  • Insomnia, oversleeping or major irregularities in sleeping patterns
  • Tiredness, feeling fatigued even after a long session of sleep
  • Loss of appetite or overeating
  • Poor concentration, restlessness, irritability
  • Having suicidal thoughts or self inducing pain

The causes of depression can stem from a number of factors including an imbalance of chemicals in the brain (serotonin and norepinephrine), genetics, and environmental factors.

What to eat to help with depression

Foods rich with omega-3 fatty acids

Such as salmon, mackerel, tuna, sardines, flaxseed, chia seeds, walnuts.

Omega-3 fatty acids, along with omega-6 fatty acids, are essential fatty acids the body cannot produces on its own but needs for functioning. Omega-3 FA, however, has an anti inflammatory effect on the body where as omega-6 FA has a pro inflammatory effect on the body.

An ideal ratio of omega-6:omega-3 consumption should be 1:1 or 3:1. Unfortunately in reality the ratio goes up the 17:1, creating an imbalance affecting the body. Having a low fat diet while increasing the intake of omega-3 FA can help improve mood disorders.

Food sources for antioxidants

Such as onions, garlic, berries, spinach, soybeans, tomatoes, green tea, tomatoes.

Antioxidants help neutralize free radicals that is damaging to cell membranes and other functions in the body. The oxidative stress put on the body plays a role in diminishing mental health, that including depression disorders. Eating fruits and vegetables of various colors throughout the week can help increase antioxidants found naturally in foods.

Food high in Tryptophan

Such as Red meat, soy, nuts and seeds, turkey, fish, beans, uncooked oats.

Tryptophan is a precursor to the neurotransmitter “serotonin” and can be found in complete protein sources. Symptoms of mood disorders correlates with the lower levels of serotonin or the “happy hormone”. Having a diet abundant with tryptophan can help lower the risk of lower levels of serotonin.


In summary, a healthy balanced diet is beneficial to the body and mind. Our mental health can be pampered from time to time with delicious treats, but it is also good to find a balance and remind ourselves not to overindulge.

Take care of yourself, stay healthy!


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