CHAPTER 2
The Culinary Pharmacy
THE CULINARY PHARMACY, open 24/7, is the place where you can dive in headfirst to the latest science behind nearly every ingredient in the book. The information here has been drawn from hundreds of peer-reviewed studies conducted with humans, animals, and in the lab, looking at the connection between foods and the brain. Though the pace of this research is increasing, and more suggestive links are occurring all the time, the science hasn’t yet reached the place where many definitive conclusions can be drawn between diet and brain health. Still, it is worthwhile—and fascinating—to see what science has uncovered to date—always remembering the picture is an evolving one.
It’s a delight to find out that foods you always thought were delicious also turn out to be power-packed with brain-healthy nutrients. And there are surprises as well: betcha didn’t know that tiny little pepitas—aka pumpkin seeds—have a triple kick of potassium, magnesium, and calcium, which have all been associated with delaying cognitive decline and boosting mood.
Everything from allspice to yogurt is included here—some eighty-plus ingredients in all—with notes on the roles they play in helping memory, mood, sleep, energy, and more. This is one of those sections of the book you’ll find yourself sampling time and again. It’s almost as addictive as the food itself. Enjoy.
ALLSPICE. Cognitive functioning. Memory. Mental energy. This fragrant spice, which comes from the dried fruit of the pimenta tree of Central America, serves up a bevy of important vitamins and minerals. It’s rich in vitamin C and vitamin B9 (folate), both of which may improve brain functioning as we get older. Riboflavin is here, too, and that’s been shown to help reduce fatigue. Allspice also has magnesium, a mineral that is an important part of diets that can help prevent cognitive decline.
ALMONDS. Cognitive functioning. Mood. Vascular functioning. Almonds may help your body fight inflammation in ways that can boost mood and slow the mental decline that comes with age. They also may raise levels of the neurotransmitter serotonin, associated with fewer down moods and less depression. Plus, almonds are a heart-healthy food, and that’s a boon for the brain, too. People with risk factors for cardiovascular disease show poorer brain functioning than those at lower risk—and the differences start to emerge as young as age thirty-five.
ANCHOVIES. Cognitive functioning. Focus. Memory. Mental energy. Mood. These fish are a great source of brain-boosting vitamins and minerals. Vitamin B12 is essential for basic cognitive functioning; deficiencies can hurt concentration, memory, and mood. The mineral calcium can help slow the onset of brain diseases. Plus, anchovies are rich in omega-3 fatty acids, which can boost the performance of brain neurons.
ASPARAGUS. Cognitive functioning. Mental energy. Mood. When stored and prepared correctly, asparagus spears can be a rich source of brain-boosting nutrients. They are loaded with vitamin B1 (thiamin), which boosts mood and energy levels, and vitamin B2 (riboflavin), which reduces fatigue. Asparagus also boasts antioxidant and anti-inflammatory nutrients that may help slow cognitive decline. And it’s a heart-healthy vegetable, and improved cardiovascular health also facilitates brain functioning.
AVOCADO. Cognitive functioning. Mood. When folks hear about carotenoids, they usually think of reddish vegetables such as carrots. But avocados are full of them, too, and carotenoids may improve brain performance and prevent cognitive decline, with a stronger association suggesting it keeps depression at bay. The avocado also has lots of the healthiest fats out there—the kind that can keep inflammation under control and lower the risk of heart disease. Those heart-healthy benefits are linked with better brain performance as well.
BASIL. Cognitive functioning. Healthy sleep. Memory. Mental energy. Basil boasts a pair of brain-friendly ingredients, as it’s rich in flavonoids and magnesium. Flavonoids have been linked to memory gains and higher scores on cognitive tests. In animals, higher magnesium levels in the brain have been shown to improve memory and learning skills, while in humans the mineral promotes more of the deep sleep that helps increase energy levels.
BEEF AND BISON (GRASS-FED). Cognitive functioning. Focus. Memory. Mental energy. Grass-fed beef and bison are the healthy choice here, as they contain more of the vitamins and omega-3 fatty acids that can boost our brain’s performance. The red meats are rich in a pair of memory-boosting nutrients—vitamin B12 and zinc. They’re also high in vitamin B6, which boosts our mental focus and attention, and vitamin B3, which has been linked to more mental energy. Bison, especially, is an important source of iron, and iron deficiencies are associated with a number of cognitive problems.
BEETS. Blood flow. Cognitive functioning. Mood. Beets are a brain food of the first order. They’re high in nitrites, which have been shown to increase blood flow in parts of the brain related to executive functioning. They’ve got lots of folate, or vitamin B9, which may aid cognitive functioning and delay a descent into dementia as we age. Beets are also rich in carotenoids, especially the ones called betalains. These may help boost brain functioning and stave off depression.
BELL PEPPERS. Cognitive functioning. Mood. These colorful members of the nightshade family are loaded with powerful carotenoids, which are linked with improved brain function and reduced depression. They’re also a great source of vitamin B9 (folate), another performance booster for the brain. Additionally, bell peppers deliver a good chunk of vitamin C, which may elevate our mood and help us stay sharp as we get older.
BISON (see Beef and Bison)
BLACK COD. Cognitive functioning. Found in the northern Pacific, this deepwater fish (which, technically, isn’t a member of the cod family) is also known as sablefish. It’s a rich source of omega-3 fatty acids, which may reduce the risk of cognitive impairment as we get older and may even help improve brain functioning. Plus, black cod has lots of vitamin D, which is strongly linked to slowing cognitive decline.
BLUEBERRIES. Cognitive functioning. Memory. Neuronal health. Blueberries are a boon for the brain. The flavonoids they deliver help delay cognitive decline in older people. Blueberry consumption may also improve memory and help neurons survive. This latter result seems to be related to the high level of antioxidants in blueberries, which helps promote a balanced metabolism that enhances nerve communication.
BROCCOLI. Cognitive functioning. Memory. Broccoli is one of the top sources out there for vitamin K, which appears to boost verbal recall. The B vitamins are here in abundance as well, especially folate, which is linked with better mental functioning and, as we get older, the prevention of dementia. Broccoli is also great for cardiovascular health, and that in turn promotes healthy brain functioning.
CABBAGE. Cognitive functioning. Memory. The cruciferous vegetables are among the healthiest of food options, and cabbages are no exception. One recent study of fruits and vegetables singles out cabbages (along with nuts and root vegetables) as especially powerful brain foods. Cabbage has lots of vitamin K, which has been shown to boost certain aspects of memory. Red cabbages, especially, have antioxidant phytochemicals that protect neurons from damage caused by oxidative stress.
CARDAMOM. Focus. Mental energy. This rich tropical spice offers generous amounts of a number of key nutrients and minerals. The mineral trio of potassium, calcium, and magnesium may prevent cognitive decline later in life. Cardamom boasts the B vitamins as well, most notably riboflavin, which can reduce fatigue, and thiamin, which can boost energy and concentration. Interestingly, cardamom is a key ingredient in a traditional herbal remedy used in India, and a recent study showed that this remedy might have promise for preventing cognitive decline.
CARROTS. Cognitive functioning. Learning. Memory. Carrots aren’t just about your eyesight. Recent studies on vitamin A—carrots are chock-full of the stuff—show that it may boost learning skills and may help us maintain our thinking skills as we age. This latter finding is echoed in a study that found better brain functioning in people who ate more root vegetables. Carrots are also rich in vitamin K, a memory enhancer. They are also one of the most heart-healthy vegetables, and a healthy cardiovascular system promotes better cognition.
CASHEWS. Healthy sleep. Learning. Memory. Mental energy. Mood. Cashews are a great source of two brain-boosting minerals, zinc and magnesium. Zinc is important because low levels of the mineral are associated with depression, and it may improve memory as well, while magnesium has been shown to help better regulate sleeping patterns and may improve learning skills. Cashews also contain the B vitamin thiamin, which, in women, has been linked with more mental energy and better moods. Plus, the vitamin E here is vital, as low levels of the vitamin are linked with poorer cognition.
CAULIFLOWER. Cognitive functioning. Memory. Mood. The health value of cruciferous vegetables such as cauliflower is a big topic in science these days, and it’s no wonder. Cauliflower is a great source of the antioxidant vitamin C, which is good not only for the overall health of your brain, but possibly also for your spirits—it may elevate your mood. The vitamin K in cauliflower may keep your mind sharp in your older years; it may also help boost your memory. There’s also quite a bit of folate in cauliflower, and that B vitamin boosts overall cognitive functioning.
CHERRIES. Cognitive functioning. Healthy sleep. Cherries are a rare natural source of the hormone melatonin, which helps regulate our sleep. Indeed, researchers have found that cherry consumption can help increase both the length and quality of our rest. It may also tame insomnia. Cherries are also an antioxidant powerhouse, delivering the vitamin C we need to keep our brains functioning at their best.
CHICKEN (ORGANIC OR PASTURE-RAISED). Cognitive functioning. Memory. A team of Italian scientists recently measured the health-promoting ingredients in three different types of chicken—the traditional grocery store variety, the ones labeled organic, and “organic-plus” ones that were genuinely pasture-raised. The latter two had higher levels of the omega-3 fatty acids, while the pasture-raised variety also was higher in healthy antioxidants. Both ingredients may well help brain functioning. In addition, organic chicken is a good source of the B vitamins that may help to boost your memory and improve your mental focus.
CHICKPEAS. Cognitive functioning. Healthy sleep. Learning. Memory. Chickpeas deliver their antioxidant benefits through an array of phytonutrients and flavonoids that may also help boost our memories and enhance brain functioning. Also known as garbanzo beans, chickpeas are a great source of folate and magnesium. Folate has been shown to boost scores on cognitive tests, while magnesium has been shown to boost learning skills in animals and improve sleep quality in humans.
CHILE PEPPERS. Cognitive functioning. Learning. Capsaicin is the compound that gives chile peppers their heat. It may also fire up your brain, judging by studies in animals showing a capsaicin-fueled boost in cognitive functioning. Chile peppers are also a great source of vitamin A, which can boost learning skills and may help stave off mental decline over the long haul.
CHOCOLATE (DARK). Cognitive functioning. Memory. Vascular functioning. The cocoa that gives dark chocolate its haunting, addictive flavor is loaded with the memory-boosting antioxidant power of flavonoids. In two recent studies, cocoa consumption has been linked to higher scores on cognitive tests. Dark chocolate is also a boon to the cardiovascular system, and a healthy heart helps keep the brain sharp. Be warned, though: milk seems to interfere with the body’s ability to access the power of flavonoids, so these benefits don’t really apply to milk chocolate. And it might be best to steer clear of milk while you’re enjoying that dark chocolate.
CILANTRO, CORIANDER. Cognitive functioning. Memory. Both of these spices come from the coriander plant, with the fresh leaves generally known as cilantro and the seeds generally know as coriander. They’re popular in Asian, Indian, and Mexican cuisine. Cilantro and coriander have been shown to boost memory in mice. They also contain a good amount of vitamin K and a nice array of minerals that have been linked to healthier brain functioning.
CINNAMON. Cognitive functioning. Focus. Memory. Neuronal health. Scientists are finding intriguing connections between this ancient spice and the inner workings of the brain. Cinnamon delivers some anti-inflammatory benefits, which may well boost overall brain functioning. It also unleashes in the brain some special proteins called neurotrophic factors, which can help the brain generate new neurons and keep old ones healthy. Researchers also found that the sweet scent of cinnamon can improve memory and focus on cognitive tests. Interestingly, there’s a compound called CEppt found in cinnamon bark, and the extract is now being studied for its potential in the fight against Alzheimer’s disease.
COCONUT MILK. Cognitive functioning. Focus. Mental energy. Mood. Coconut milk is rich in unique substances called medium-chain triglycerides, which have been shown to improve cognitive performance in Alzheimer’s patients after as little as a single serving. Plus, coconut milk is a great source of the key minerals we need to keep our minds sharp as we get older. And its thiamin and vitamin C can help maintain our energy and boost our mood.
CRANBERRIES. Memory. Mood. Cranberries are a great source of ursolic acid, which may have the potential to counteract some substances that can cause brain dysfunction. They also have good amounts of vitamin C, which can boost mood, and vitamin K, which may help memory. There’s lots of antioxidant power in those two vitamins as well.
CUMIN. Cognitive functioning. Learning. This rich spice is loaded with iron, and iron deficiency ranks among the most common nutritional deficiencies in the world. Iron is especially important for women in their childbearing years, and it’s been shown to boost brain performance in the eighteen-to-thirty-five set. Cumin is also a source of calcium and magnesium, a pair of minerals that may help prevent cognitive decline. Plus, cumin extract has been shown to boost learning skills in animal models.
EGGS. Cognitive functioning. Focus. Memory. There’s quite a bit of the B vitamin choline in eggs, and that’s good news for our brains. Choline has been shown to boost scores on cognitive tests and improve mental focus. Eggs also deliver healthy amounts of vitamin B12, which has been linked with improved memory and a lower risk of cognitive decline later in life. The vitamin D in eggs may also help our brains stay healthy as we age.
FENNEL. Cognitive functioning. Learning. Mood. Fennel is a great source of the B vitamin folate, which has been shown to boost mental performance and may help prevent the onset of dementia. Vitamin C is also here in a good amount, and that, too, helps stave off mental decline. As a bonus, vitamin C can also help keep your spirits up. Finally, the vitamin A in fennel may deliver a boost to your learning abilities.
GARLIC. Cognitive functioning. Memory. No wonder garlic is one of the world’s oldest cultivated plants—it’s a boon to our overall health. It’s been shown to boost memory and help keep our brains sharp later in life. It’s also good for cardiovascular health, and that is strongly associated with better brain functioning. Perhaps most fascinating, garlic intake helps boost the body’s iron metabolism, making it easier for that vital mineral to get to the places in the body where it needs to be. One of those places is the brain, as iron deficiencies are strongly linked with weaker cognitive performance.
GINGER. Cognitive functioning. Focus. Memory. Ginger is an antioxidant powerhouse, especially in the area of brain health. Many women can experience a loss of mental sharpness as they get into middle age, but ginger has been shown to help keep that from happening. Another study on postmenopausal women showed ginger boosting their memory skills and ability to focus. It’s also been shown to boost memory after serious brain injuries.
GRAPEFRUIT. Cognitive functioning. Learning. Mood. Among the commonly available juices in grocery aisles, grapefruit ranks near the top when it comes to delivering the antioxidant goods. Whether as fruit or in juice, it’s loaded with both vitamin C and vitamin A. The former has been shown to boost moods, while the latter has been linked with improved learning skills. Grapefruits are also great for cardiovascular health, something that is in turn associated with better cognitive functioning. Plus, fruit juices, including grapefruit juice, may help delay the onset of Alzheimer’s in those most susceptible to the disease.
GREEN TEA. Cognitive functioning. Focus. Memory. Neuronal health. The antioxidants in green tea can really give your brain a lift. In studies, subjects who drank tea had more mental focus and better memory, with the latter result confirmed by MRI exams showing heightened activity in an area of the brain called the dorsolateral prefrontal cortex. Green tea has also been linked with helping the brain create new neurons. And a study of older Japanese found that those who drank more green tea in life had fewer cognitive impairments.
HALIBUT. Cognitive functioning. Learning. Neuronal health. Halibut is packed with nutrients that can help keep your brain performing at its best. There is vitamin D, which helps stave off cognitive decline as we get older. Vitamin A is here as well, and that seems to help regulate the brain’s plasticity—its ability to form new neural pathways—and promote the ability to learn new mental skills. Halibut is also rich in omega-3 fatty acids, which may also protect against cognitive decline.
KALE. Learning. Memory. Mood. Put simply, kale is one of the healthiest foods you can eat. Packed with forty-five different varieties of antioxidant flavonoids, kale delivers astounding amounts of vitamin K, which may boost our memories, and vitamin A, which can improve our learning skills. There’s also a good amount of mood-elevating vitamin C in kale. Plus, it has important minerals that may well protect against cognitive decline.
LAMB. Cognitive functioning. Focus. Memory. Mental energy. Mood. Neuronal health. When talk turns to omega-3 fatty acids, most people think about fish. But lamb, too, delivers a healthy share of the acids that may help preserve the brain’s plasticity and protect against cognitive decline. Lamb is also a strong source of vitamin B12, which has been linked with better memory and less depression. Another B vitamin, niacin, is here as well, and it has been associated with improved mental energy and the prevention of cognitive decline. Lamb is also a great source of zinc, which may well boost memory functioning.
LEEKS. Cognitive functioning. Focus. Learning. Memory. Neuronal health. Like fellow alliums onions and garlic, leeks are perhaps best known for their ability to deliver cardiovascular benefits, which lead in turn to higher cognitive functioning. Leeks are also a good source of vitamin K, which can improve memory, and vitamin A, which can boost learning skills and help the brain maintain its plasticity. Important B vitamins are here as well, including B6, which helps in focus and attention, and folate, which may protect against long-term cognitive decline.
LEGUMES (BEANS, LENTILS, AND PEAS). Cognitive functioning. Memory. Mental energy. Regular consumption of beans, peas, and lentils will help keep your brain sharp and healthy. A large study in China found that older people who consumed beans, peas, and lentils more often were less likely to be suffering from cognitive decline. Legumes are also loaded with B vitamins like thiamin, riboflavin, and niacin. These have been linked with sharper mental focus, less fatigue, and better memory, respectively. Legumes are also rich in key minerals that can help keep the mind sharp and the brain healthy.
LEMONS AND LIMES. Cognitive functioning. Memory. Mood. These two fruits are veritable vitamin C factories. A powerful antioxidant, vitamin C has been linked with better brain health in older people and happier moods. Lemons and limes are also loaded with memory-boosting flavonoids. And the folate they provide may protect against cognitive decline.
LENTILS. Cognitive functioning. Focus. Memory. Lentils are full of the brain-friendly B vitamins. Their folate helps keep our minds sharp as we age. Their thiamin and vitamin B6 help give us more focus and energy. They’re a good source of iron, which is vitally important to cognitive functioning during a woman’s childbearing years. And they’re a good source of a potential memory-booster, zinc.
MINT. Cognitive functioning. Focus. Learning. Memory. Neuronal health. Some of mint’s effects on the brain come from nutrients. It’s a good source of vitamin A, which can help boost learning skills and increase the brain’s plasticity. There’s some vitamin C in mint as well, which may protect against cognitive decline. But there are also fascinating studies out there about how the scent of mint affects brain functioning. In one study, the aroma of mint helped boost alertness and memory. In another, it helped test subjects perform better on basic clerical skills, such as typing and memorization.
MUSHROOMS. Cognitive functioning. Focus. Mental energy. Memory. Mushrooms are another of those vitamin B powerhouses that need be a regular part of your brain-healthy diet. Vitamin B2, or riboflavin, is here to help reduce fatigue. Vitamin B6 improves your mental focus. Vitamin B3, or niacin, assists your memory and boosts energy levels. Mushrooms are also a pretty good source of vitamin D, which may well help protect against long-term cognitive decline.
OATS. Cognitive functioning. Focus. Healthy sleep. Learning. Mental energy. Oats are most famous for being amazingly heart-healthy, but that, too, affects your brain for the better. A recent study found that people at risk for heart disease scored significantly worse on cognitive tests than people with a healthier cardiovascular system. The differences started to appear as early as age thirty-five. Oats also boost the brain directly. Studies in children show that oatmeal is the best breakfast if you’re looking for mentally productive mornings. Oats are also a good source of thiamin, which can boost our concentration levels and give us more mental energy. They also have magnesium, which can help with our memory, our learning skills, and our sleeping habits.
OLIVE OIL. Cognitive functioning. Memory. Extra-virgin olive oil is chock-full of “good fats.” Some 75 percent of its fats come in the form of the monounsaturated oleic acid—more than any other oil. Studies have shown that olive oil consumption is associated with a stronger memory and higher scores on verbal fluency tests. Those “good fats” have been linked in studies to improved memory and better overall brain functioning. Olive oil is also renowned as a key element in a heart-healthy diet, and cardiovascular health is strongly related to better cognitive functioning.
OLIVES. Cognitive functioning. Learning. Neuronal health. Whether black, green, or kalamata style, olives are good for the brain. They have lots of vitamin A, which has been linked with improvements in learning capabilities and in the plasticity of the brain. Vitamin E can help prevent mental decline as we get older. Olives are also a good source of iron, and iron deficiencies are associated with cognitive problems, both in older people and in women of childbearing age.
ONIONS. Cognitive functioning. Energy. Focus. Memory. Neuronal health. Onions are a rich source of antioxidant flavonoids, but remember that much of that power is concentrated in the outer parts of the onions so you shouldn’t overpeel them. Those flavonoids have been shown to boost memory and protect neurons from injury. One study found that onions had neuroprotective qualities that reduced the chance of strokes. In animal models, it’s been shown that onions can help combat depression. They’re also a good source of a couple of the B vitamins, including thiamin, which is linked to more mental focus and higher energy levels.
ORANGES. Cognitive functioning. Learning. Memory. Mood. Neuronal health. An antioxidant powerhouse, oranges boast more than 170 different kinds of phytonutrients and more than 60 different flavonoids. That’s good news for your memory and overall brain health. Oranges are loaded with vitamin C, which can help boost your mood. There’s also a good amount of vitamin A in oranges, which could help improve your learning skills and enhance brain plasticity.
OREGANO. Cognitive functioning. Healthy sleep. Memory. Mood. Motivation. A staple spice in Mediterranean and Mexican dishes, oregano is an excellent source of vitamin K, linked with both overall cognitive health and improved memory. There’s iron in oregano, too, and iron deficiencies are strongly associated with cognitive problems. Scientists are now looking at connections between oregano extracts and cognitive function, with two recent studies in animal models showing beneficial effects on mood, motivation, and sleeping patterns.
PARSLEY. Cognitive functioning. Learning. Memory. Parsley is loaded with a powerful flavonoid called luteolin that’s been linked with memory improvements. Its also got lots of vitamin A, which can help boost learning skills as well as maintain overall brain health. Vitamin K is here in good measure as well, and that can help keep our brains sharp.
PARSNIPS. Cognitive functioning. Focus. Mood. Parsnips are a solid source of the antioxidant powerhouse vitamin C, which can boost mood and help keep your brain in top shape as you age. The B vitamins folate and choline are here in good amounts, too. Choline has been linked with stronger mental focus and better performance on cognitive tests. Folate may help prevent dementia later in life.
PEACHES. Cognitive functioning. Focus. Learning. Memory. Mental energy. Mood. Peaches are a sweet source of a trio of brain-boosting vitamins. Vitamin C can lift your mood; vitamin K can help your memory; and vitamin A can improve your learning skills. There’s a good amount of the B vitamin niacin in peaches as well. That may help give you more mental energy. Peaches also deliver a trio of key minerals—potassium, calcium, and magnesium—that may help slow cognitive decline and prevent strokes.
PISTACHIOS. Cognitive functioning. Focus. Memory. Mental energy. This member of the cashew family may be able to help you find more mental focus and energy, as it contains a wealth of the B vitamin thiamin. Vitamin K is here in good measure as well, and that’s good news for your memory and long-term cognitive health. The folate in pistachios may also help prevent dementia, and the zinc they hold may help ward off depression.
POMEGRANATES. Cognitive functioning. Memory. Mood. Because pomegranates contain unusually high levels of antioxidant polyphenols, they are often dubbed one of the “superfruits.” In recent years, scientists have started looking at whether pomegranates and their juice might help in the fight against Alzheimer’s disease. Initial results in animal models are encouraging. Another recent study found that pomegranate juice prevented the otherwise natural lapses in memory that occur in the months after heart surgery. Rich in vitamin C, pomegranates might also help boost your moods. They also deliver quite a bit of vitamin K and the B vitamin folate, both of which have been shown to protect against the loss of brain function in our later years.
POTATOES. Cognitive functioning. Focus. Memory. Mood. When faced with a cognitive challenge, many people look to protein for mental fuel. But the carbohydrates in potatoes may be able to do the trick as well. In one recent study, subjects who ate potatoes did much better on cognitive tests than others. Potatoes are also a good source of vitamin B6, which may be able to help sharpen our mental focus. There’s a lot of vitamin C in potatoes as well, and that can help us stay in productive moods. The same vitamin C might also protect against long-term cognitive decline.
PUMPKIN. Cognitive functioning. Learning. Mood. Mental energy. Neuronal health. Pumpkins aren’t just for carving on Halloween. They’re also a great source of the powerful vitamin A, which can boost the plasticity of the brain and may also help make it easier to learn new mental skills. The riboflavin in pumpkin has been shown to raise cognitive-skill test scores in young people. Pumpkins also deliver the antioxidant vitamins A and C, which can protect against long-term cognitive decline.
PUMPKIN SEEDS. Cognitive functioning. Learning. Memory. Mood. They may be tiny little things, but pumpkins seeds, aka pepitas, pack a brain-healthy punch. They’re loaded with zinc, for starters, and zinc deficiency can be a problem in Western diets. Recent studies show zinc helping to improve our memories and keep depression at bay. Pumpkin seeds are a good source of iron as well, and iron deficiency is one of the more common nutritional problems in the world. Especially in women of childbearing years, iron has been shown to boost cognitive performance. Pumpkin seeds also deliver generous helpings of a mineral trio—potassium, magnesium, and calcium—that’s been shown to delay cognitive decline.
QUINOA. Cognitive functioning. Memory. Mood. This tiny seed, which humans in the Andes have been cultivating for 4,000 years, is rich in nutrients and generally regarded as even more heart-healthy than cereal grasses such as wheat. That’s great for the brain, too, as our cardiac health is closely linked with our cognitive health, starting as early as our mid-thirties. Quinoa is also a good source of zinc, which can be hard to get in Western diets. Zinc helps keep our memory strong, and it may help stave off depression. There’s a lot of folate here as well, and that’s a B vitamin that promotes brain health as we age, possibly even helping to prevent dementia.
RAISINS. Cognitive functioning. Focus. Memory. Mental energy. One of the most convenient snacks available also delivers healthy helpings of two minerals that keep your brain sharp. It’s a challenge to get boron through the diet, but the brain and body need it to convert estrogen and vitamin D to their most active forms. Whether you get enough boron may end up affecting your memory, your focus, and even your eye-hand coordination, and raisins can help. The other mineral in raisins is iron, and iron deficiencies can cause cognitive problems, especially in women during the childbearing years. Raisins also have the B vitamin thiamin, which has been linked with getting more mental focus and energy. Another B vitamin in raisins, choline, has been linked with better overall cognitive functioning.
RASPBERRIES. Cognitive functioning. Memory. Mood. One recent study of people who ate lots of berries found that they maintained their cognitive functioning an extra two years compared with nonberry eaters. Raspberries deliver lots of mood-elevating vitamin C and memory-boosting vitamin K. They also have good amounts of vitamin E and the B vitamin folate, both of which have been linked with stronger cognitive performance.
ROSEMARY. Cognitive functioning. Learning. Memory. Mood. Two recent studies have linked this herb with better brain functioning. In one, subjects who consumed rosemary showed stronger memory skills. In the other, the focus was on the scent of rosemary, which helped subjects boost their speed and accuracy on various cognitive tasks. Rosemary is a great source of vitamin A, which may help boost learning skills, and of vitamin C, which can elevate your moods. Rosemary is also rich in the minerals zinc and iron. The former is a memory booster and may help keep depression at bay, while the latter is especially important to the cognitive function of women in the childbearing years.
SAFFRON. Cognitive functioning. Healthy sleep. Learning. Memory. Mood. In one recent study, this exotic spice seemed to help Alzheimer’s patients do better on cognitive tests. It’s also been shown to boost memory in tests with animals. Saffron is a great source of iron, and iron deficiencies can cause a number of different cognitive problems, especially in women during their childbearing years. Saffron also has healthy amounts of magnesium, which has been linked to better sleeping habits and improved learning skills. Vitamin C, a mood booster, and vitamin A, which may also help boost learning skills, are in saffron as well.
SAGE. Cognitive functioning. Focus. Healthy sleep. Learning. Memory. For centuries, herbalists have used this member of the mint family as a memory aid. Researchers investigated further, and they found that subjects given sage oil did indeed score much better on memory tests. Sage is packed with the memory-booster vitamin K, as well as with vitamin A, which is linked with improvements in learning skills. There’s thiamin here, too, to improve mental focus. On the mineral side, sage is a wonderful source of the iron we need to maintain our cognitive health and the magnesium that may help us sleep better.
SALMON (WILD). Cognitive functioning. Focus. Mental energy. The consumption of fish rich in omega-3 fatty acids has been linked in several studies with stronger cognitive performance—both in middle age and in our older years. Wild salmon is also a good source of niacin, which may help with your mental energy, and of choline, which may help strengthen your mental focus.
SARDINES. Cognitive functioning. Memory. Mental energy. Mood. This oily fish is loaded with the brain-boosting vitamin B12, which may boost our memories and help ward off depression. Sardines are a rich source of the omega-3 fatty acids that help keep our brains sharper as we get into middle age and beyond. There’s a lot of niacin in sardines as well, and that may help us find more mental energy.
SCALLOPS. Cognitive functioning. Focus. Healthy sleep. Learning. Memory. Scallops are loaded with vitamin B12, which has been linked with memory gains and with maintaining overall brain functioning. There’s also a good amount of choline here, which may help sharpen your mental focus. Scallops are a good source of minerals, too. They’ve got zinc, which may help stave off depression, and magnesium, which promotes learning skills and healthy sleeping patterns.
SESAME SEEDS. Cognitive functioning. Healthy sleep. Memory. Sesame seeds are a treasure trove of key minerals. They’re a great source of zinc, which may help prevent depression and improve memory. There’s a lot of magnesium here as well, which may be good for our memory, our learning skills, and our sleeping habits. Plus, sesame seeds have iron, and steering clear of iron deficiencies is essential to brain health.
SHRIMP. Cognitive functioning. Focus. Learning. Memory. Mood. Shrimp doesn’t have as much of the brain-boosting omega-3 fatty acids as we’ve seen in other seafood, but it still has a good amount. It’s also loaded with vitamin B12, which may help improve your memory and reduce the risk you’ll suffer from depression. The choline and B6 in shrimp may help you focus more on mental tasks, and the zinc here is important to the functioning of our memories.
SQUASH. Cognitive functioning. Focus. Learning. Memory. Neuronal health. Generally speaking, the winter squashes pack more of a nutritional punch than the summer ones, but both will help keep your brain healthy and your mind sharp. There’s lots of vitamin A in squash, which boosts the plasticity of the brain and may help improve our learning skills. The vitamin C here may help to keep bad moods away, while the vitamin B6 helps us concentrate more. There’s a decent amount of vitamin K in squash as well, and that’s good news for our memories.
STRAWBERRIES. Cognitive functioning. Healthy sleep. Memory. Mood. In recent studies, berry consumption has been linked to the prevention of brain damage and to delays in cognitive decline as we get up there in years. There’s a good amount of vitamin C in strawberries, which can help keep our moods up. The folate here helps keep our brains sharp as we age. And strawberries have magnesium, too. That mineral can help our memories and sleeping patterns.
SUNFLOWER SEEDS. Cognitive functioning. Mental energy. One the oldest cultivated seeds—Native Americans have grown sunflowers for more than 5,000 years—sunflower seeds are a warehouse of several important vitamins and minerals. Their high vitamin E content has been linked to a reduction of inflammation and cognitive decline, while their vitamin B1 (thiamin) stores may boost energy. Sunflower seeds are also rich in magnesium, linked to a lower risk of stroke and migraines.
SWEET POTATOES. Cognitive functioning. Focus. Learning. Mental energy. Neuronal health. In Africa, where vitamin A deficiency can be a serious problem, scientists have learned that sweet potatoes can make a world of difference. They are positively loaded with beta-carotene, which the body converts into vitamin A. And vitamin A, in turn, can help improve our learning skills and boost the brain’s plasticity. Several B vitamins are in sweet potatoes as well, including B6, niacin, and B1—all of which can help sharpen our mental focus and concentration. And you might want to keep an eye out for purple sweet potatoes. A recent study found indications that they may be especially good at preventing cognitive problems.
SWISS CHARD. Cognitive functioning. Healthy sleep. Learning. Memory. This leafy green vegetable is a great source of memory-boosting vitamin K. It’s also loaded with vitamin A, which has been linked with improvements in various learning skills. The array of B vitamins here, including folate and B6, may help keep the brain healthier and sharper as we age. Swiss chard also contains the minerals iron and zinc. Avoiding iron deficiencies is critical to avoiding cognitive complications in life. And zinc boosts our memories and may help keep depression at bay.
THYME. Cognitive functioning. Learning. Mood. Neuronal health. Thyme contains a pair of brain-boosting vitamins, A and C. Vitamin A can help maintain the health of our brains over the long haul of life. It’s also linked with improved learning skills and more plasticity in our brains. Vitamin C, too, may help the brain stay sharp over the course of our lives. It can also boost our moods. There’s some iron in thyme as well, and iron deficiencies are associated with numerous cognitive problems.
TOMATOES. Cognitive functioning. Focus. Learning. Memory. Neuronal health. Vascular health. The tomato is best known in nutrition circles for its benefits to our cardiovascular health. Those benefits pay off in the brain as well, as people with low risk factors for heart disease score higher on cognitive tests. Tomatoes are a great source of vitamin A, which builds our brain’s plasticity and may help improve our learning skills. Memory-boosting vitamin K is here as well. And tomatoes deliver a bevy of B vitamins—folate, niacin, B6—that are associated with stronger mental focus, energy, and better long-term cognitive function. The antioxidant lycopene, high in tomatoes, has been associated with potential protective benefits against Parkinson’s disease. Tomatoes, especially those used in sauces where their fibers have been broken down, may help offset lycopene deficiencies that have been found in investigations into Alzheimer’s disease, mild cognitive impairments, and vascular dementia.
TUNA. Cognitive functioning. Focus. Memory. Mood. Tuna is a great source for an amazing five different B vitamins that are good for the brain. Niacin and vitamin B12 may help improve our memories. Choline, vitamin B6, and vitamin B1 can help sharpen our mental focus and give us more mental energy. Tuna is also a great source of the omega-3 fatty acids, which can boost our overall cognitive performance while also helping to ease anxiety. There’s some vitamin D in tuna, too, and that may help slow cognitive decline as we get older.
TURKEY. Cognitive functioning. Focus. Memory. Mood. The best choice here is pasture-raised turkey, as the meat from those birds are likely to contain more protein and a better ratio of good fats like the omega-3 fatty acids to bad ones. Turkey is a strong source of all the B vitamins, including three—niacin, B6, and choline—that can improve our mental energy and focus. Vitamin B12 is here, too, and that’s a memory booster. It has also been linked with reducing the risk of cognitive decline as we get older. Turkey is also a good source of zinc, which may help keep depression at bay while also helping our memories.
TURMERIC. Cognitive functioning. Focus. Vascular health. The substance that gives turmeric its unique yellow-orange color is called curcumin, and it’s gaining more attention among scientists lately. In animal models, it’s been shown to boost cognitive functioning, especially in older subjects. It’s also been shown in animals to protect against cardiovascular problems, which in turn can help to keep our brains sharp and healthy. There’s also a good amount of iron in turmeric, and we need to stay away from iron deficiencies to protect the health of our brain. Turmeric is also a good source of vitamin B6, which can help improve our mental focus.
WALNUTS. Cognitive functioning. Focus. Healthy sleep. Memory. Vascular health. When using walnuts, it’s best to leave the skins on, as that’s where most of this tree nut’s powerful antioxidant phenols reside. A number of studies in recent years have turned up evidence that walnuts can help keep your cardiovascular system healthy. That’s important to the brain, too, as researchers have found that people with low risk factors for heart disease do better on cognitive tests. Studies in animal models have shown that walnuts may be able to boost cognitive functioning by working directly in the brain as well. There are important B vitamins here, including thiamin and B6. Both are linked with improved levels of concentration and mental energy. Walnuts also boast good amounts of zinc, a memory booster, and magnesium, which may help better regulate our sleeping patterns.
YOGURT. Cognitive functioning. Memory. Mood. Yogurt has been linked with memory improvements, as well as with helping to boost scores on cognitive tests taken by college students who had yogurt as a midafternoon snack. Yogurt is also an excellent source of zinc, which has been linked with improvements in memory and keeping depression at bay. The vitamin B12 in yogurt is good for the long term—it can help slow the process of cognitive decline in our later years.