A certain multi-talented young man I personally know once commented to me that he wished he could go back to the time when he didn’t have OCD. He wistfully said that if he only had the clarity he had then, he would have probably accomplished so many of his goals by now and that there’s no telling what else he could have achieved.

His statement reinforced my belief that mental health is one’s greatest ally in the pursuit of success and fulfillment.

Most of the time, people think about counseling, therapy and even taking the pills prescribed by their doctors to manage their mental health issues.

I’ve attended a lot of mental health seminars in schools and online and nobody has ever mentioned other ways of managing mental health issues or how to improve mental health.

For instance, I can’t remember a time when someone in these seminars explained how enough sleep, exercise and water can help combat mental health issues.

I can’t remember anyone talking about gut health and its relationship to mental health.

It’s only now when I have become passionate about personal development that I’m learning about these things!

It turns out that your stomach is directly connected to your brain!

That’s why if you want your brain to be healthy and to function at its optimum level, make sure to focus on your gut health.

While there are other factors like sleep, rest, exercise, family and social support that affect your mental health, your daily diet plays a very important role in keeping your mind healthy.

For this post, let me share with you some of the foods that can help keep your brain in tip-top shape so that you can focus on achieving your goals and dreams in life.

Salmon is a wonderful addition to your diet because it is rich in omega-3 fatty acids. The DHA and the EPA, two kinds of omega 3 fatty acids help regulate your cortisol and adrenaline whenever you’re tense or stressed. In addition, it is a great and delicious source of Vitamin B-12 which is important in the production of the brain chemicals that affect mood.

Salmon is very versatile. You can grill it, fry it and, my favorite, bake it.

Kimchi is a staple in any Korean kitchen and has become a staple in my own home. Aside from it being rich in nutrients, it also contains probiotics which is important in keeping your gut healthy and helps in improving your mood.

It amazes me that 90% of serotonin, which is a mood-regulating hormone, is produced in your gut! That’s why you need to help your gut be as healthy as possible.

Nuts like almonds, pistachios, walnuts and cashews are not only delicious to snack on but they’re also your allies in improving your mental health. They a treasure trove of vitamins, minerals, fatty acids and antioxidants that are essential to brain health.

Almonds, for example, are rich in magnesium which helps your muscles relax and is a wonderful stress-buster.

Pistachios are rich in vitamin B6 which helps regulate your mood. They also helps promote the production of butyrate which helps strengthen your gut lining and keeps your gut and brain healthy and happy.

And walnuts, like salmon, contains omega-3 fatty acids. Some studies also link them to an increased level of melatonin, which regulates your body’s circadian rhythm and fights insomnia. Remember, anything that helps you sleep better will help you keep your mind healthy.

Cashews are said to be rich in tryptophan, which the body turns into serotonin. They are also a wonderful source of magnesium and vitamin B6 which are both essential in controlling mood swings.

My favorite way of cooking nuts is roasting them in the oven with a sprinkle of olive oil and a dash of salt, black pepper, cayenne pepper, paprika and a sprig or rosemary.

Dark chocolate is a source of serotonin and N-acylethanolamines, both of which are known to have positive effects on your mood.

So next time you’re craving for dessert, grab some chocolate and make sure it’s the dark one. Milk chocolate with all its added sugar is bad for your overall health.

Green leafy vegetables are rich with all the wonderful vitamins and minerals, antioxidants not to mention, fiber that your body and brain need to perform at their best.

Some of my vegetables for mental health are kale, romaine lettuce, spinach, broccoli and the amazing superfood that is moringa!

Oysters are my favorite appetizer. Just like salmon, they are rich in omega-3 fatty acids. Aside from that, they are also said to be abundant in zinc, a lack of which, may lead to mood disorders.

Strawberries can help lift your mood not just because of their vibrant red color but also because the seeds contain alpha-linolenic acid, an omega-3 fatty acid, which can help in boosting mood.

Remember to eat them fresh and without added sugar.

Bananas are not really known to boost mood. However, they contain high amounts of tryptophan which your body converts into serotonin. What’s more is that it is also a rich source of vitamin B6 which the body needs in order to produce more serotonin.

Just a note of warning: Eat your bananas fresh and unprocessed. Desserts with bananas are full of added sugar which is bad for your mental health and overall health.

A Few Reminders

These foods I mentioned here are actually my favorite foods which also happen to be good for your mental health.

I have talked about them only in terms of their benefits to your mental health. But they are actually rich in other vitamins and minerals which are good for boosting your immunity and preventing other health problems such as diabetes, fertility problems, heart problems and different types of cancer.

A good rule of thumb is always eat a balanced meal and ensure that you incorporate these foods in your diet…or if not these specific foods, then other foods that contain the vitamins and minerals I mentioned.

It is also important to note that most of these vitamins and minerals work in conjunction with one another. If one is lacking, the others may not be able to do their function properly.

As you have probably understood from this post, you are not completely helpless or powerless when it comes to keeping yourself healthy or keeping your anxieties at bay. Eating right is just one of the many ways you can take control of your mental health.

If you’re looking for other ways to improve your mental health, I have 10 healthy habits I would like to share with you.

So keep your chin up and smile! Hope is all around.

You got this!

Disclaimer: I am not a dietician, a nutritionist or a doctor. I am just a mom who is passionate about health, personal development and the relationship between the two.