We all know the sentence “You are what you eat”. So, good nutrition is essential for our mental health and number of mental health conditions may be caused by dietary factors. The evidence indicates that the food plays an important contributing role in the development and prevention of some mental problems like depression, attention deficit hyperactivity disorder and schizophrenia.

Depression and diet are in vicious cycle - depression impacts on your diet, which impacts on depression. This is because depression leads to low energy and poor motivation which can fuel and exacerbate the effects of poor eating habits.

Poor eating habits also lead to poor body function, weight gain and low energy. This can improve the effects of depression. People who eat food high in processes meat, chocolates, sweets, fired food and high-fat dairy products are more likely to report symptoms of depression.

The good news is there are some foods which can fight and prevent depression. To fight depression our body needs serotonin.

Serotonin is neurotransmitter synthesized in the brain. His role is in mood alleviation and sleep regulation. Naturally serotonin can be found in many foods such as kiwi, bananas, cherries, pineapples, tomatoes and plums. Because serotonin can’t pass the blood brain barrier he is bind form tryptophan with the aid of vitamin B6. Tryptophan rich foods are cheese, turkey, eggs, nuts or every protein food. To ensure your brain gets enough supply of tryptophan you must include at least one portion of protein at each meal.

Omega 3 oil supplements may reduce symptoms in people with depression. To get a good balance of omega 3 and 6 oils you should include oily fish in your diet. Fry food with olive oil. Avoid margarines and processed food like crisps, cakes, sausages which are high in saturated and trans fats.

If you feel symptoms of depression you should limit the intake of alcohol. Alcohol is central nervous system depressant and can result in a rapid worsening of your mood.

Except diet, exercise can help you beat depression. When we work out endorphin is released. Endorphin is feel good chemical in the brain that help us to relax and to feel happy.