Specific Foods and their Benefit on Brain Health
Anne Baker, CN, LE
BioIndividual Nutrition
Nourish Holistic Nutrition
(248) 891-5215
[email protected]
Foods that help improve cognition & memory:
Acetylcholine is the source of the brain's ability to process and recall information quickly.
If you are low in acetylcholine, you may experience: fat cravings, dry mouth, dry cough,
memory dysfunction, difficulty concentrating.
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WATER:
Dehydration causes fatigue, which
in turn, can lead to many health
problems. If you don't feel well
physically, you probably do not
feel well mentally. Drink at least
one ounce of water per pound of
body weight daily to help
yourself feel less depressed,
more alert and be in better
health.

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Books:

The Breakthrough Depression
Solution: A Personalized 9-Step
Method for Beating the Physical
Causes of Your Depression, by Dr.
James Greenblatt

Why Isn't My Brain Working? By
Datis Kharrazian D.C.
Grain Brain: The Surprising
Truth about Wheat, Carbs, and
Sugar--Your Brain's Silent Killers
by Dr. David Perlmutter M.D.
Change your Brain Change your
Body – Use your brain to get and
keep the body you have always
wanted, by Dr. Daniel G. Amen,
M.D.
Ultramind Solution: Fix your
broken brain by healing your body
first, By Dr. Mark Hyman, M.D.
Molecules of Emotion – The
science behind Mind-Body
Medicine, by, Dr Candice Pert,
Ph.D.
The Mood Cure, - The 4-Step
Program to take charge of your
Emotions, by Julia Ross, M.A.
Integrative Medicine for Mental
Health Referral
http://www.integrativemedicinefor
mentalhealth.com/registry.php

Cold water fish such as tuna, salmon, mackerel and white fish are also all proven
cognition enhancers. An added benefit is they also contain good amounts of Bcomplex vitamins. Oysters are especially good for cognition.
Blueberries contain anthocyanin, a known memory-boosting phytochemical.
They also contain many other phytochemicals that may contribute to healthy
brain function. Red apples also contain anthocyanin in their skins. Grapes,
cherries, spinach and eggplant also contain substantial amounts of anthocyanin.
Carnosic acid in rosemary is neuroprotective and may play a role in the
prevention of Alzheimer's disease and other neurodegenerative brain disorders.
The scent of rosemary improved the memories of office workers in one study. Red
onions contain anthocyanin and quercetin. Yellow and white onions also
contain good levels of quercetin.
Cumin has been shown to be a promising treatment and prevention therapy for
Alzheimer’s patients as it boosts memory.
Cabbage, cauliflower, cheese, eggs, fava beans, peanut butter and wheat germ
are all high in Acetylcholine.
Omega-3 fatty acids are essential for your brain. These beneficial fats improve
cognition and alertness, reduce risk of degenerative mental disease (such as
dementia), improve memory, improve mood, and reduce depression, anxiety
and hyperactivity. Healthy fats include olive oil, nut butters, nuts and seeds, flax,
oily fish, and avocados Wild salmon is a premium source of Omega 3 Fatty Acid.
Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried
foods and prepared foods. Eating the wrong fat can literally alter your brain cell
communication pathways. Be sure to include quality sources of B-complex
vitamins – especially B6 and B12 (found mostly in animal proteins) with healthy
fats to improve their absorption.
Foods that help fight stress:
Both tryptophan and tyrosine - are involved in the production of serotonin and
catecholamine’s. These neurotransmitters help reduce stress. Any foods that contain
them are beneficial.
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Eggs are high in tyrosine and tryptophan. They also contain cholesterol and
saturated fat which are essential for the production of all your hormones and
helps sustain good energy levels throughout the day.

Wild Game - Wild game, especially duck and goose, are much higher in these
powerful amino acids than chicken or turkey however eating wild caught
poultry is still a good source of tyrosine and tryptophan.
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Pumpkin, Sesame, Sunflower & Chia Seeds are the highest in tryptophan.
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Pomegranates are high in anti-oxidants the brain needs to prevent oxidation
leading to free radical damage
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Blueberries are linked to a reduced risk for Alzheimer’s, shown to improve
learning ability and motor skills in rats, and they are one of the most powerful
anti-stress foods you can eat. Avoid: dried, sweetened blueberries.
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Fruits that are highest in tryptophan & tyrosine include avocado, kiwi,
cranberries, raisins, guava, plantains, figs and star fruit.
***This information is not meant to diagnose or treat any condition. It is for general information only.
Please consult your health care provider before making any changes.
© 2014 Nourish Holistic Nutrition www.nourishholisticnutrition.com
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