According to the World Bank 2018 Statistics, about 22 percent of Nigerians are suffering from chronic depression which is as a result of our economy. The truth is not in any way far from that statement as our economy isn’t really favorable to a huge number of citizens.
Not only does the economy lead one to depression, there are so many other issues and situations that leads one to depression which can include Unhealthy Relationship, bad School result, even being a Broke Nigerian can make one depressed!
Symptoms of depression range from Insomnia, inability to start or complete a task, social isolation, to anger and frustration, lack of purpose and motivation, chronic fatigue, or even ache and pains. Common treatments for depression are therapy and antidepressant medications. Although many may agree that healthy eating and exercise may not be able to cure depression completely, it can go a long way in relieving the effects.
Natural Compounds That Help Fight Depression
1- The major cause of depression is high levels of homocysteine in the blood and studies have shown that low levels of folic acid and vitamin B-12 can lead to increase in homocysteine and then depression. That is to say, increasing your intake of foods that are high in folate/folic acid can go a long way in combating depression.
Foods that are high in folate/folic acid includes Eggs, Pawpaw, Banana’s’, Avocado pear, Leafy Greens, Citrus foods like Oranges, Lime, grapefruit, lemons. Beef liver, Nuts and Seeds; e.g walnuts,
2- Another helpful substance that helps fight depression is ‘selenium’. Selenium is a powerful antioxidant which reduces the oxidative stress in the brain and in-turn reduces depression
3- Tryptophan supplements: Depression can also occur when there’s an abnormality in the serotonin function, so regular intake of foods that contains Tryptophan Supplements are advised as it help keep depression at bay. Tryptophan stimulates the proper function of serotonin in the brain and it’s unlikely to produce a negative effect. Tryptophan is a vital amino-acid which can only be gotten from a person’s diet and it helps us rest and feel better.
Foods that contains Tryptophan Supplements includes Turkey, Beef, Peanuts, Almonds, e.t.c
Note: Tryptophan should be taken on an empty stomach alongside Vitamin C and a B-complex supplement.
4- Magnesium also helps in fighting depression as it helps relieve restlessness and it aids sleep and a better mood.
To help lessen the symptoms of depression, it is advised you take foods that contains serotonin chemical. Complex carbohydrates in certain fresh fruits and vegetables increase the production of serotonin.
Fruits That Helps Fight Depression
1- Citrus Fruits: Citrus foods like Tangerine, Orange, are rich source of folates which reduces symptoms of depression.
2- Blueberries: Blueberries and Strawberries are good fruits for fighting depression as they contain folic-acid.
3- Tomatoes: Tomatoes also assist in reducing the effects of depression as they contain lycopene.
4- Bananas: Compounds that helps release serotonin in the brain and elevates ones’ mood are present in Bananas. Bananas also contain a very powerful amount of energy which is healthier than caffeine and alcohol. Alcohols and Caffeine should be avoided by those who suffer from depression.