Cognition

Value: 

• Omega-3 fatty acids

Additional Benefits:

• Increased blood flow to brain
• Protects fatty membrane around brain cells
• Increased cognitive levels

Examples:

• Salmon
• Mackerel
• Tuna
• Herring
• Sardines

Alternative:

• Soybeans
• Nuts
• Flax Seed & other seeds

Value: 

• Flavenoids
• Antioxidant

Additional Benefits:

• Encourage neuron and blood vessel growth
• Helps with memory and learning
• Stimulates blood flow in the brain
• Reduces oxidative stress on brain
• Reduces age-related cognitive decline
• Reduces risk of brain diseases
• Increases brain plasticity crucial for learning

(Chocolate with at least 70% Cacao)

Value:

• Antioxidants:
  • Flavenoids
  • Anthocyanin
  • Caffeic Acid
  • Catechin
  • Quercetin

Additional Benefits:

• Improved communication between brain cells
• Reduces inflammation throughout body
• Increased brain plasticity for learning
• Helps with learning & memory
• Reduces age-related neurodegenerative diseases
• Reduces cognitive decline

Examples:

• Strawberries
• Blackberries
• Blueberries
• Blackcurrants
• Mulberries

Value: 

• Vitamin E
• Omega-3 fatty acids
• Antioxidants
• Healthy fats
• Proteins

Additional Benefits:

• Increased brain function
• Protects from oxidative stress in brain
• Improved cognition
• Reduced risk of Alzheimer’s

Examples:

• Sunflower Seeds
• Almonds
• Hazelnuts

Value: 

• Vitamin E

Examples:

• Brown Rice
• Barley
• Bulgur Wheat
• Oatmeal
• Whole-Grain Bread
• Whole-Grain Pasta

Value:

• Antioxidants

Additional Benefits:

• Aids in concentration
• Blocks Adenosine causing drowsiness
• Increases capacity to process information
• Increases brain entropy (complex & variable brain activity)
• High entropy means more information processing
• Reduces risk of cognitive decline
• Reduces risk of stroke
• Reduces risk of Parkinson’s disease
• Reduces risk of Alzheimer’s disease

Value:

• Unsaturated Fat
  
• Monosaturated Fat

Additional Benefits:

• Reduces blood pressure
• Reduces cognitive decline

Alternatives:

• Almonds, Cashews & Peanuts
• Flaxseed & Chia Seeds
• Soybean, Sunflower & Canola Oil
• Walnut & Brazil Nuts
• Fish

Value:

• Unsaturated Fat
• Protein
• Vitamin E
• Resveratrol
• Antioxidant

Additional Benefits:

• Increased energy levels
• Helps prevent cancer
• Helps prevent inflammation
• Helps prevent neurological diseases including Alzheimer’s & Parkinson’s

Alternatives:

• Mulberries
• Rhubarb

Value:

• Vitamin B-6
• Vitamin B-12
• Folic Acid

Additional Benefits:

• May prevent brain shrinkage
• Helps prevent cognitive decline

Value:

• Fiber
• Nutrients
• Glucosinolates
• Isothiocyanates
• Vitamin C
• Flavonoids
• Antioxidants

Additional Benefits:

• Increased brain health
• Reduces oxidative stress in brain
• Reduces risk of neurodegenerative diseases

Alternatives:

• Brussels Sprouts
• Bok Choy
• Cabbage
• Cauliflower
• Turnips
• Kale

Value:

• Glucosinolates
• Antioxidants
• Vitamins
• Minerals

Additional Benefits:

• Increased brain health
• Considered to be a super-food

Value:

• Antioxidants
• Polyphenols
• Isoflavones
• Daidzein
• Genistein

Additional Benefits:

• Reduced risk of dementia
• Improved cognitive abilities

Value:

• Vitamin B
• Vitamin C
• Vitamin E
• Beta-Carotene
• Magnesium

Additional Benefits:

• Improves brain function if there is a vitamin deficiency
• Ginseng may improve brain function, but further research is necessary

• Plant-Based, Greens, Leafy Vegetables & Berries
• Legumes (Peanuts)
• Nuts
• Chicken or Turkey
• Olive or Coconut Oil
• Herbs & Spices
• Red Wine (in moderation)

• Sugar
• Processed Foods
• Butter
• Red Meat
• Fried Foods
• Salt
• Cheese

Diets high in fats & sugars may impair hippocampal memory

• Not eating too much or too little
• Getting enough sleep
• Staying hydrated
• Regular exercise
• Reducing stress with Yoga, mindfulness or meditation
• Reducing alcohol intake

(Also benefits body)