A healthy diet which includes sufficient amount of fiber, antioxidants, omega 3 and probiotics helps to beat depression

Mental health is an essential part of healthy life. A person who is physically fit and mentally strong can do anything in life. It is also important for learning and productivity. 

We have found that excluding  processed food and including sufficient amount of folic acid, magnesium, omega 3 fatty acids, fiber and antioxidants are associated with positive thinking and motivation. This is because 90 per cent of serotonin, a chemical that helps us feel happy also known as happy hormones, is made in our gut by our gut microbes. High intake of unhealthy food, refined food, processed food, food with added sugar and use of antibiotics leads to reduction in the number of these beneficial bacteria. 

But when we include more probiotics in our diet like curd, yogurt and vinegar which contains good amount of healthy bacteria and feed them fiber their number increases. This leads to healthy gut and healthy mind.

It has been found that globally around 300 million people are suffering from depression which can lead to suicide, second leading cause of death. Depression and anxiety disorders are fastest growing mental health problems. Many times depressed patients need to take  anti-depressant medications for a long time. These medicines have their own side effects like weight gain, tiredness, low sex drive, constipation, dizziness etc. 

Therefore it is suggested that medical doctors and psychologists should refer depressed patients to a nutritionist or therapeutic dietitian as an important component of treating clinical depression.

Following changes in diet may help to beat Depression:

1. Increase the intake of vegetables, fruits, nuts, legumes, beans and healthy cooking oil in your diet.

2. Manage deficiencies specially magnesium, folic acid, and  B vitamins. These nutrient deficiencies has been found to be associated with increased risk of depression.

3. Exclude or restrict the intake of processed foods such as sausages, packed fruit juices, soft drinks, sugar and food with added sugar to prevent depression .