As the teenage years are turbulent enough as it is, eating habits and nutrition are often overlooked or deprioritized when dealing with teenage depression.

However, recent studies have shown the correlation between unhealthy diets and mental health issues in teenagers.

The Facts: Diet and Depression Link

A study conducted by BMC Public Health Journal found unhealthy diets significantly increase the risk of depression in teenagers.

The study followed the eating habits of over 6,000 teenagers, and found a correlation between high intake of unhealthy foods such as junk foods, processed snacks and sugary drinks, and an increased occurrence of depression in teenagers.

The research indicated a significant link between the amount of junk food intake and the rising rates of depression in teenagers. With almost 70% of teenagers reporting consuming fast foods and processed snacks at least twice a week.

Inflammatory Diet and Depression

Inflammation in the body is one of the most common underlying causes of depression.

Intake of sugary, fatty and salty processed foods have been shown to promote inflammation in the body, which can lead to anxiety, emotional instability, and depression in teenagers.

Diets rich in whole foods which are high in anti-inflammatory agents have shown to reduce symptoms of depression in teenagers. These include foods that are rich in Omega-3 fatty acids such as salmon, avocado, and nuts.

These healthy fats are known to reduce inflammation in the body and promote healthy brain function, ultimately improving the overall mood and well-being of teenagers.

What are Healthy Eating Habits?

Encouraging healthy eating habits in teenagers can be a challenge, however, it’s the first step in ensuring better mental health. It’s important for parents to ensure teenagers are eating a healthy well-balanced diet.

That includes a mix of whole grains, fresh fruits and vegetables, lean protein and healthy fats such as those found in fish, nuts and seeds.

It’s also important to promote drinking plenty of water to ensure hydration, rather than sugary drinks that are high in calories and low in nutritional value.

Avoiding caffeine which can cause anxiety and emotional instability in teenagers is also important.

Healthy eating habits should be promoted as a priority for teenagers, encouraging teenagers to eat with more awareness of what they’re putting into their bodies, and the benefits that come with it.

Nutrition Supplements Help – but Should be Used with Caution

Vitamins supplements and herbs can help boost the nutrition of teenagers, vitamins C and B are essential for healthy brain function, while magnesium and iron have been linked to reducing the symptoms of depression.

However, it’s important to discuss using supplements with a healthcare professional before introducing them to a teenager’s diet.

Teenagers should refrain from self-medicating and introducing supplements into their diet without prior consultation with a healthcare professional. Healthcare professionals can recommend which supplements to take and how to incorporate them into a healthy diet.

Diet and Realism

It’s important to approach healthy eating habits with a realistic perspective. Parents should be realistic and understand that teenagers may indulge in unhealthy snacks from time to time.

Rather than punishing these behaviors, a healthy balance should be encouraged, making sure healthy food makes the bulk of their diet.

The Importance of Breakfast

The importance of breakfast should not be overlooked. Breakfast sets the tone for the day, helping to kick start metabolism, increasing mental alertness and providing the body with much needed energy.

Encouraging teenagers to eat breakfast or even a healthy snack before school can make a massive difference to their overall mental health and mood throughout the day.

Conclusion

It’s important for parents and teenagers alike to recognize the correlation between diet and depression, encouraging healthy eating habits should be a priority.

Promoting healthy eating habits and good nutritional practices can improve the overall mood of teenagers, as well as help reduce the occurrence of depression and emotional instability.