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Essential Nutrients
In any food you eat, make sure you look for these essential nutrients for success.
Glucose: Your brain requires a constant supply of glucose, found in fruits, vegetables, and grains.
Dopamine: Eat dopamine-rich foods like meat, nuts, and soy to feel more alert.
Choline: Choline can provide you with memory enhancement and better reaction time.
Anthocyanin: Anthocyanins protect your brain from oxidation stress, and can be found in blackberries.
Acetylcholine: This neurotransmitter excited other neurons-its found in egg, peanuts, wheat germ, and
more.
Low glycemics: Eat foods that offer a low glycemic ranking, as they will break down glucose molecules
more slowly.
Vitamin E: Vitamin E is one of the essential vitamins for good brain health.
Vitamin B12: With B12, youll be able to repair brain cell damage that can stop memory loss.
Fiber: High fiber can help boost your cognitive performance.
Vitamin K: Getting vitamin K will help improve your cognitive function.
Iron: Iron can help you maintain good levels of focus and concentration.
Serotonin: Serotonin can produce feelings of pleasure, and is found in pasta, potatoes, cereals, breads,
and starchy vegetables.
Vitamin C: Vitamin C is great for supporting your brain, so be sure to eat lots of citrus fruits.
Alphalinoleic: ALA offers an improvement of your central cortex, which processes sensory information.
B vitamins: B vitamins can improve your mood and mental performance.
Folic acid: Folic acid: Eating folic acid can help support your brain-healthy diet.
Zinc: Make sure youre getting enough zinc to maintain your verbal memory.
Protein: Protein will help your body better absorb glucose.
Lycopene: This antioxidant found in tomatoes will help prevent free-radical damage to brain cells.
Phenylalanine: Phenylalanine works to support healthy neurological function.
Essential fatty acids: Omega-3s are great for brain development and maintenance.

Habits
Adopt these habits that can help you improve your nutrition.
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Graze: Eat more frequent, but smaller, meals in order to keep your brains energy steady.
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Eat a larger lunch: Avoid having a big dinner, opting for a larger lunch instead.
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Eat breakfast: Breakfast can improve your cognition and reduce anxiety./li>

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Brain Food
Eat these foods to feed your brain.
Raw carrots: Raw carrots will provide you with a steady level of blood sugar for your brain.
Cashews: Cashews are high in magnesium, which can give more oxygen-rich blood to your brain.
Pumpkin seeds: Pumpkin seeds are full of brain nutrients, like zinc and fatty acids.
Water: Get up to 2 liters of water a day to keep your brain hydrated.
Blackberries: Get your oxidation stress-preventing anthocyanins from blackberries.
Eggplant: Keep your brain sharp with eggplant, particularly the skin that keeps your brain sharp with the
nutrient nasunin.
Meat: Meat will help your brain create neurotransmitters to send messages from neuron to neuron.
Seeds: By eating seeds, you can get your essential fatty acids.
Canola oil: Canola oil offers a good serving of Omega-3s.
Pecans: Eating pecans can provide you with choline, which is essential for optimal brain function.
Lean beef: Eating lean beef can help you get the iron you need for cognitive functioning.
Fish: Fish is high in protein, which offers a great source of amino acids.
Whole wheat bread: Whole wheat bread offers a less sharp spike in glucose levels.
Strawberries: Antioxidant-rich strawberries can boost your cognitive functioning.
Broccoli: In this superfood, youll find lots of vitamin K to enhance brainpower.

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Scallops: Load up on scallops to get your essential fatty acids.

Tuna: With tuna fish, youll get Omega-3s that can help nerve signals move.
Nuts: Nuts are a great source of essential fatty acids like Omega-3s.
Yogurt: In yogurt, youll find improved neurotransmitters.
Cranberries: In cranberries, youll find a high concentration of antioxidants that can help prevent brain cell
damage caused by free radicals.
Romaine lettuce: Romaine lettuce offers a good amount of Omega-3s and protein.
Hot cocoa: Pure cocoa powder packs an incredibly strong antioxidant punch.
Cheese: Eat cheese to provide your brain with the amino acids it needs.
Berries: Berries are high in complex carbohydrates which can offer you sustained brain energy.
Olive oil: Olive oil will give you a dose of potent antioxidant polyphenols.
Cold-water fish: Eating cold-water fish can provide you with the Omega-3s you need to keep your brain full
of the right fats.
Walnut oil: Walnut oil can help you get the Omega-3s you need.

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Productivity
With these foods, you can put your productivity into overdrive.
Peppermint tea: The scent of peppermint can help you focus and boost performance.
Avocados: Avoid bloating after a big lunch with this tasty treat thats full of good fats.
Dark chocolate: Eat a small bar of dark chocolate for a great load of antioxidants and a sweet tooth
satisfaction.
Sunflower seeds: Eat a handful of sunflower seeds to beat fatigue.
Almonds: With almonds, you can boost brainpower, stabilize your mood, and more.
Figs: The natural sweetness of figs offers high energy while staving off your appetite.
Watermelon: Watermelon offers energy and nutrients with low calories.

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Alertness
Boost your alertness and focus using these foods.
Beans: With beans, youll get dopamine, which can help you feel more energized, alert, and assertive.
Oatmeal: Oatmeal can give you a steady stream of energy and better memory.
Raisins: Raisins offer high energy with antioxidants, without lots of fat and calories.
Walnuts: Load up on walnuts for Omega-3s that can help you think more clearly and stay focused.
Green tea: Drinking green tea can relax your brain and induce mental alertness.
Salad: Eating a high protein salad with vinaigrette will keep your energy levels high.
Fruit: Fruit offers an excellent source of carbohydrates that can break down gradually over time.
Flaxseed: Flax can help you keep up the levels of healthy fats that can improve your cerebral cortex.
Crunchy fruit: Low calorie, crunchy fruits can be eaten throughout the day for sustained brain energy.
Salmon: Get your Omega-3 fatty acids and niacin to stay on your toes.

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Memory
With the help of these foods, youll be able to remember more.
Liver: In liver, youll find acetylcholine, which can help with memory and excite neurons.
Deeply colored produce: Youll find lots of memory boosting antioxidants in fruits and vegetables with deep
pigments.
Bell peppers: Bell peppers will help you stop a deteriorating memory.
Tomatoes: Tomatoes are full of lycopene, an antioxidant that can help stave off dementia and Alzheimers.
Coffee: For short term memory improvement, a little caffeine can go a long way.
Red cabbage: Eat red cabbage to get the polyphenols you need to prevent and treat Alzheimers disease.
Blueberries: In blueberries, youll find antioxidants that can help cut your risk of Alzheimers and
Parkinsons.
Eggs: Eggs are full of choline, which can improve your reaction time and memory.

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Corn: Corn is a great source for improving your memory.

Bananas: Bananas are a good source of antioxidants.
Brown rice: Eating brown rice can help give your brain energy to improve memory.
Wheat germ: Wheat germ can help with memory and prevent Alzheimers memory loss.
Brussels sprouts: Eat brussels sprouts for a good dose of antioxidants.
Onions: The occasional onion can provide you with the nutrients you need to support your memory.
Mood
Boost your mood by eating one or some of these foods.
Pasta: With pasta, youll get serotonin, which can improve feelings of pleasure.
Alcohol: With moderate alcohol consumption, you can get more blood and oxygen to flow to the brain.
Leafy greens: Get your B-vitamins that produce feel-good hormones from arugula, chard, and spinach.
Garlic: Garlic isnt just tasty, its a great mood booster.
Turkey: Everyone knows that the tryptophan in turkey can make you sleepy and mellow.
Carbohydrates: If youre looking for mental soothing, look to carbohydrates.
Red wine: Get antioxidants, dopamine, and more to improve your mood from wine.
Concord grape juice: Just like red wine, grape juice can improve your mood.
Potatoes: Eating potatoes can give you a delivery of serotonin to boost your mood.

Foods to Avoid
If youre eating for nutrition and productivity, steer clear of these foods.
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Soda: High glucose levels can damage cells in your brain.
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Full fat ice cream: Eating full-fat ice cream can clog your brain with saturated fat.
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White chocolate: White chocolate is useless chocolate-it doesnt have the cocoa solids that stimulate
euphoria, so go for dark chocolate instead.
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White bread: White bread can cause you to cause a stressful spike in glucose levels.
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Fast food: Fast food has been shown to make people less intelligent.
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Sports drinks: Although rich in electrolytes for athletes, they arent necessary for most moderately active
people, and they are full of sugar.
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Energy drinks: Drinking energy drinks can mess with your sleep schedule and handicap your mind.
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Candy: Avoid sugar highs and lows by staying away from candy.
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Saturated fat: If you eat a diet high in saturated fat, youll be susceptible to cognitive deficits, and even
stroke.