Brain Foods

1) Fatty Fish
-Anchovies
-Butterfish
-Carp
-Chilean Sea Bass
-Eel
-Herring
-Mackerel
-Pompano
-Sablefish
-Salmon
-Sardines
-Shad
-Whitefish

Omega-3s from fish sources contain EPA and DHA. According to a study (found here:
ncbi.nlm.nih.gov/pmc/articles/PMC3262608/) "EPA and DHA have been linked to promising results in
prevention, weight management, and cognitive function in those with very mild Alzheimer's disease."

2) Coffee
Is alleged to aid in the prevention of Alzheimers & Parkinson's through its high concentration of
antioxidants. Improves mood via serotinin. Alertness & concentration.

3) Blueberries
Antioxidants & anti-inflammatory properties. Animal studies seem to implicate improved long term
memory & short-term memory loss prevention. Antioxidants are said to delay brain aging.

4) Turmeric
Curcumin (the active ingredient) is said to cross the blood-brain barrier & directly benefit brain cells.
May benefit memory, may assist with depression alleviation (seratonin & dopamine), helps new brain
cells grow (boosts hormones that triggers brain cell growth).
5) Broccoli
Antioxidants, fat-soluble vitamins for brain cell development, vitamin k alleged to aid memory, anti-
inflammatory agents

6) Pumpkin Seeds
Contains zinc, magnesium, copper, & iron which all contribute to various aspects of brain
functioning/health

7) Dark Chocolate
"Brain boosting compounds", flavanoids (antioxidant), alleged mood booster.

8) Nuts
Healthy fats, antioxidants, vitamin E (shields cell membranes from free radicals). Walnuts have a bonus
of omega-3 fatty acids.

9) Oranges
Vitamin C is an antioxidant. Vitamin C can also be found in: bell peppers, guava, kiwi, tomatoes and
strawberries.

10) Eggs
Contains: choline (neurotransmitter in mood regulation & memory), vitamin B6 & B12 & folate have
brain health assisting compounds (editor's note: "little direct research between eggs and brain health, but
the nutrients it contains to assist with it")

11) Green Tea

Caffeine boosts brain performance. L-Theanine which lessens anxiety & makes you feel more relaxed
(can also cancel the anxiety-inducing effects of caffeine). Said to improve memory.

[healthline.com/nutrition/11-brain-foods#section12]

1) Avocados
Monosaturated fat which assists blood flow & lowers blood pressure which benefits the brain.

[webmd.com/diet/features/eat-smart-healthier-brain#1]

1) Whole Grains
Low Glucose Index food which allows for slow release of sugars which prevents mental/energetic
crashing, steady supply of energy for the brain throughout the day.

2) Blackcurrants
Has vitamin C.

3) Sage
Said to improve memory & concentration however most studies focus on sage essential oil. In cooking
add sage leaves at the end to preserve the oils within.

[bbcgoodfood.com/howto/guide/10-foods-boost-your-brainpower]

1) Olive Oil
Contains polyphenols (antioxidants)

2) Coconut Oil
Antioxidants. Saturated fats which improved integrity of brain cell membranes.

3) Dandelion Greens
Has pre-biotic fibers which help create an optimal environment in the gut for healthy bacteria to flourish
(which improves brain function).

4) Asparagus
Prebiotic fiber. Anti-inflammatory agents & folate.

5) Kale
Vitamins C, K ("vitamin K participates in the nervous system through its involvement in sphingolipid
metabolism"), A ("A supplementation improves learning and memory in VAD rodents and can ameliorate
cognitive declines associated with normal aging"), potassium & iron. (studies:
ncbi.nlm.nih.gov/pubmed/24108469 + ncbi.nlm.nih.gov/pubmed/20077419)

6) Spinach
Antioxidants, vitamin K, folate, & lutein* (ncbi.nlm.nih.gov/pmc/articles/PMC4638416/ study says:
"Only primates accumulate lutein within the brain, but little is known about its distribution or
physiological role").

[mindbodygreen.com/0-21756/20-foods-to-naturally-increase-your-brain-power.html]

1) Raisins
Contains the element boron; tests imply 3.2 milligram a day may cause memory & attention
improvement. Lowers blood pressure which benefits the brain.

2) Turkey
Contains tyrosine which maintains dopamine levels - a neurotransmitter involved in memory.

3) Oatmeal
Low-GI food, therefore has a slow release of sugars for steady energy levels throughout the day.

4) Beef
High-protein beef has demonstrated a fortification of short-term memory in tests, due to the tyrosine &
phenylalanine it contains.

5) Lentils
High in folate which aids memory & is also crucial for consumption during pregnancy to prevent defects.

6) Beets
Contain antioxidants betalains & betanin (red beets: ncbi.nlm.nih.gov/pubmed/11714300) & nitrates
which one study* (performed on older adults: ncbi.nlm.nih.gov/pubmed/20951824) found to improve
mental performance & blood flow.

6) Celery
One Study* (not human tested: academic.oup.com/jn/article/140/10/1892/4600364) found the compound
luteolin acts as an anti-inflammatory agent.

7) Chard
A 2001 study* (found at: ncbi.nlm.nih.gov/pubmed/11714300) states betalains such as in chard have
antioxidant properties.

8) Carrots
Contains luteolin (same as celery, not human tested) which has shown anti-inflammatory properties.

9) Sunflower Seeds
Vitamin E - cognition & memory improvement.

10) Peanuts
High in folates. A 2005 study (found here: ncbi.nlm.nih.gov/pubmed/20951824) has found success by
coupling folic acid (800 microg daily) with vitamin B12 (1 mg daily) in the treatment of depression.
11) Cabbage
Contains zeaxanthin & lutein. A 2012 study* (partially based on research on nonhuman primates, also
focuses on older adults: academic.oup.com/ajcn/article/96/5/1161S/4577088) has found zeaxanthin
improves "cognitive function, memory retention, verbal fluency, and dementia severity" while lutein
assists "recall and verbal fluency."

12) Brussels Sprouts

As with cabbage, Brussels sprouts also contain zeaxanthin & lutein.

13) Acai
A 2013 study* (implicated a failure to prevent oxidative stress against certain damaging compounds.
Found here: sciencedirect.com/science/article/abs/pii/S0304394013009312) found acai possesses
antioxidant & neuroprotective properties.

14) Red Grapes

Has anti-inflammatory and antioxidant properties. A study
(sciencedirect.com/science/article/pii/S053155651630434X) found "72 g of daily grape intake for 6
months has a protective effect on brain metabolism." Increased metablolism was noted in the regions
responsible for attention & working memory.

15) Peppers
Like celery & carrots contains luteolin.

16) Water
Vital in brain performance and blood flow.

17) Thyme
A 2015 study* (Test was only applied to stem cells. Found here:
tandfonline.com/doi/full/10.3402/arb.v2.29244) found that the compound apigenin improved the quality
of neuron formation.

18) Chia Seeds

Source of omega-3s.

19) Chamomile Tea

Like Thyme, contains apigenin.

20) Sweet Corn

Contains lutein. One study (frontiersin.org/articles/10.3389/fnagi.2016.00297/full) suggests that lutein
aids in maintaining cognitive abilities through old age.

21) Parsley
Contains apigenin.

22) Flaxseeds
Source of omega-3s, protein, antioxidants & fiber all of which aid in different aspects of brain function.

23) Goji Berries

A study* (subjective study, results analyzed via questionnaires. Found here:
ncbi.nlm.nih.gov/pubmed/18447631) saw self-reported improvements in neurological performance and
well-being.
[bestlifeonline.com/best-brain-foods/]