Ben Ezechime, Enugu
Mrs. Uzoamaka Nwachukwu, Co-Founder of the Cope and Live Mental Health Awareness Foundation (CALMHAF), has warned about the dangers of poor nutrition on children’s mental development and stability.
Nwachukwu, a trained child psychologist, gave the warning on Thursday in Enugu while speaking on World Food Day (October 16) and the growing incidences of malnutrition among children in Nigeria.
She noted that there is a strong link between quality nutrition and children’s mental health, brain development, and function, explaining that the brain requires essential omega-3 fatty acids, vitamins, minerals, and antioxidants to develop and function properly.
According to her, diets high in sugar and processed foods increase the risk of anxiety and depression in children and can also cause blood sugar spikes and crashes that affect mood stability.
Nwachukwu, a mental health advocate, said: “Nutrients like magnesium (found in leafy greens and nuts) and vitamin D (from sunlight or fortified foods) support serotonin production—a neurotransmitter that stabilises mood.”
She further noted that studies have shown that children who consume diets rich in fruits, vegetables, and whole grains tend to perform better academically and exhibit fewer behavioural problems than those on high-sugar, high-fat diets.
“For example, a 2019 study found that children with poor diets were more likely to exhibit hyperactivity and inattention—symptoms often associated with Attention-Deficit/Hyperactivity Disorder (ADHD),” she added.
Nwachukwu urged mothers and caregivers to replace costly imported foods with affordable and locally available Nigerian alternatives to ensure that children get essential nutrients for mental health.
“Nigeria’s markets offer household foods that deliver omega-3s, iron, B vitamins, and more at a fraction of imported costs—often between ₦100 and ₦500 per family serving,” she said.
She advised families to swap expensive salmon for dried or smoked mackerel (Titus) or sardines, and almonds or walnuts for groundnuts or egusi seeds.
“Replace lean meats with affordable beans (‘akidi’ or brown beans), dried fish, and ‘ugu’ (pumpkin) leaves. These cover daily needs—pair them with vitamin C-rich fruits for better absorption. Try bean porridge with ‘ugu’ or fish stews,” she recommended.
For vitamin B to aid energy and mood stability, Nwachukwu advised the use of leafy greens like ‘ugu’ or spinach, alongside fermented ogi made from corn or millet, which boosts serotonin precursors.
“Blend ‘ugu’ into ‘ogi’ for a nutrient-packed breakfast,” she said.
On vitamin D for serotonin and mood support, she encouraged families to make use of Nigeria’s abundant sunlight by spending 15–20 minutes outdoors daily, complemented with small portions of dried fish or eggs.
“Outdoor playtime doubles as free therapy,” she added.
Nwachukwu noted that a balanced and nutritious diet provides the nutrients needed for optimal brain function, while poor nutrition can contribute to mental health challenges such as anxiety, depression, and attention disorders.
She, however, lamented that despite the importance of good nutrition to children’s mental well-being, many Nigerian families struggle to provide balanced diets due to rising food prices and limited access to diverse foods.
“Rising food prices, food insecurity, and limited access to diverse foods make it hard to follow expert advice on preventing anxiety, depression, and ADHD through nutrition. Yet, with Nigeria’s rich array of local staples like ‘ugu’ leaves, beans, and fermented ogi, low-income households can still nourish their children’s brains affordably,” she concluded.
