Mental health is just as important as physical health.

According to the Philippine Statistics Authority (PSA), mental health illnesses are the third most common forms of morbidity among Filipinos. In fact, between 17 to 20 percent of Filipino adults experience psychiatric disorders, while 10 to 15 percent of Filipino children aged 5 to 15, suffer from mental health problems.

To promote healthy eating, internist-cardiologist Willie Ong enumerated brain foods you should always have in your kitchen:

1) OILY FISH

Examples of oily fish are sardines, salmon, tilapia, tamban and bangus. According to Ong, these types contain fatty acids that help develop brain cells.

courtesy: peters-pan.blogspot

WHAT’S IN IT: “May taglay itong omega-3 fatty acids na nagpapaganda ng daloy ng dugo. Dahil dito, mababawasan ang tsansang magkaroon ng sakit na stroke at atake sa puso.” (Oily fish have omega-3 fatty acids that help blood flow, minimizing the possibilities of stroke and heart disease.)

INTAKE: thrice a week, 4 ounces per serving

2) NUTS

Examples of brain-boosting nuts are peanuts, cashew and walnuts. Nuts have Vitamin E and Niacin, known as healthy fats that help prevent Alzheimer’s disease.

courtesy: motherearthnews.com

WHAT’S IN IT: “Ang mani ay maganda sa puso, utak at nakapagpapababa ng cholesterol. Ayon sa pagsusuri, kapag mataas ang lebel ng vitamin E sa iyong katawan, mas matalas din ang iyong pag-iisip. May tulong din ang mani para sa memorya.” (Nuts are good for the heart and brain. It also lowers cholesterol. Based on studies, those who have high Vitamin E levels also have sharper minds. Nuts also help in improving memory.)

INTAKE: Avoid salted fried nuts. Limit consumption to a palm-size portion or 30 grams daily.

3) EGG

Eggs can be cooked in different ways, and have high levels of choline, as well as Vitamins B2 and D that are good for kids, too.

courtesy: samalatnews.com

WHAT’S IN IT: “Ang itlog ay mataas sa choline, isang kemikal na kailangan ng mga bata para mag-develop ang kanilang utak at memorya. Mataas din sa Vitamin A, iron at folate ang itlog.” (Eggs are rich in choline, a chemical that kids need for brain and memory development. Eggs also have high levels of Vitamin A, iron and folate.)

INTAKE: Kids may consume one egg per day. However, those who have high blood or high cholesterol should limit intake to three eggs per week.

4) COFFEE

Help improve short-term memory with your morning buddy that’s rich in caffeine and antioxidants.

courtesy: nj.com

WHAT’S IN IT: “Makatutulong ang kape para maiwasan ang Alzheimer’s disease at panghihina ng ating isipan. May sangkap na antioxidants at caffeine ang kape. May tulong din ang kape sa pag-memorya ng iyong inaaral pero panandalian lang ang epekto nito.” (Coffee helps prevent Alzheimer’s disease and strengthens the mind. It has antioxidants and caffeine. Coffee helps you memorize, but only on a short-term basis.

INTAKE: Limit consumption to two cups per day to avoid palpitation. Full cream milk and whipped cream, which are rich in fats, should also be avoided.

5) AVOCADO

Avocados are good for digestion and help lower bad cholesterol, preventing the risk of cancer.

courtesy: steptphealth.com

WHAT’S IN IT: “Ang abokado ay may taglay na good fats at healthy oils. Dahil dito, nakatutulong ito sa pag-iwas sa sakit sa puso at stroke. May sangkap din itong Vitamin B6 at Vitamin E na pampakinis ng ating balat and may help relieve stress.” (Avocado has good fats and healthy oils that help prevent heart disease and stroke. It contains Vitamins B6 and E that are good for the skin and may help relieve stress.)

INTAKE: Half cut per day, thrice a week.

According to Ong, apart from healthy foods, a healthy lifestyle is also important for mental health.

“Umiwas sa alak at mga bisyo. Ang pag-inom ng sobrang alak ay nakababawas ng brain cells sa ating utak. Hihina ang iyong memory. May sakit na kung tawagin ay “alcoholic dementia.” Ang ibig sabihin nito ay nagiging ulyanin ang pasyente dahil nabababad ang kanyang utak sa alcohol. Iwas din sa paninigarilyo at pagpupuyat.” (Avoid alcohol and other vices. Drinking excessive alcohol diminishes brain cells and causes poor memory. There is a condition called alcoholic dementia characterized by forgetfulness because of too much alcohol consumption. One should also avoid smoking and lack of sleep.)

So whether you’re an employee striving for a promotion at work, or a student wanting to get good grades in school, it pays off to always eat healthy!