How the Right Foods Can Help You Feel Mentally Stronger

Your Brain Needs the Right Fuel

Your brain is an incredible machine — managing everything from your heartbeat and breathing to your thoughts and emotions. A system this advanced, running 24/7, requires quality fuel to function well. That fuel comes from the food and drink you consume.

Just like any other machine, your brain’s performance reflects the quality of what you put into it. Nutrient-rich foods — filled with vitamins, minerals, and antioxidants — help stabilize blood sugar levels and boost your brain’s energy. When you feed your brain well, you support clearer thinking, better focus, and more balanced moods.

Selenium

Selenium is a vital mineral your body depends on for everyday functioning. Research shows that people with low selenium levels often experience more depression, irritability, and anxiety. However, too much selenium can be toxic — so balance is key.

According to the National Institutes of Health, adults need about 55 mcg of selenium daily.

You can easily meet this target through food:

• Brazil nuts are the richest source — just two or three per day cover your needs.

• Other good sources include halibut, roasted ham, shrimp, cottage cheese, chicken, oatmeal, and eggs.

Getting enough selenium helps support mood regulation, brain function, and overall vitality.

Folate (Folic Acid)

Folate — also known as folic acid in supplement form — plays an important role in mood regulation. Higher folate intake has been linked to a lower risk of depression.

Foods rich in folate include:

• Leafy greens like spinach, kale, and asparagus

• Avocado, peanuts, and orange juice

• Liver, yeast, and brussels sprouts

• Whole grains and fortified cereals

Adults need around 400 mcg of folate daily. A balanced diet with these foods supports both brain health and emotional resilience.

Omega-3 Fatty Acids

Your brain’s communication system depends on chemical messengers like dopamine and serotonin — both essential for regulating mood and motivation. Omega-3 fatty acids help those chemicals work properly and reduce inflammation in the brain.

Regular intake of omega-3s can:

• Improve mood stability

• Enhance focus

• Support long-term brain health

Top omega-3 sources include salmon, walnuts, chia seeds, soybeans, and flaxseed.

Nourish to Flourish

The foods you eat don’t just fuel your body — they influence your thoughts, emotions, and energy levels. By choosing nutrient-dense foods, you’re giving your brain the tools it needs to function at its best.

If you’ve been struggling with anxiety, low mood, or burnout, nutrition can be a gentle place to start rebuilding balance. Pairing healthy habits with therapy can help you regain stability from the inside out.

If perfectionism or pressure make it difficult to prioritize self-care, my free Perfectionism Workbook can help you release unrealistic expectations and reconnect with what truly nourishes you — mind, body, and heart.

Send Me a Copy

Loading...

I’m in—send the good stuff

Send Me a Copy

Loading...

You're In!

The Perfectionism Workbook is on its way to your inbox—give it a few minutes to show up. If it plays hide-and-seek, check your spam or promotions folder.

This is your first step toward loosening perfectionism’s grip—and creating a version of success that doesn’t burn you out. You’ve got this.

If you’re ready for more personalized support, let’s talk. Together we can create a plan that helps you move toward better mental and emotional health.