Recommended diet  for brain fitness & optimal brain function with vitamin & mineral suppl'ts

6 high value brain foods (& 2 anti-brain foods!)

These recommended foods provide a full complement of brain nutrients. Information about the natural brain nutrients can be found on this page.

Eat five or more servings of vegetables & fruits per day - dark, green, leafy & root vegetables (spinach, broccoli, peppers, green beans, potatoes) & kiwi fruit, black grapes, apples, berries, melon, citrus fruits, apricots, peaches.

Eat whole foods: whole grains (breads, pasta), brown rice, rye, oats, beans, lentils, chickpeas; avoid refined, white foods.

Eat cold-water carnivorous fish - herring, mackerel, wild salmon or fresh sardines - 2-3 times a week, or flax/linseed oil (e.g. on salads).

Eat eggs, preferably free range & organic. Up to 7 per week.

Eat seeds and nuts. The best are flax, hemp, pumpkin, sunflower & sesame. Walnuts are excellent brain foods. Grind and add to cereal.

For spices: cinnamon & turmeric (the yellow powder in curry powder). A teaspoon of cinnamon a day is highly recommended.

Drink tea! (black or green)

Avoid sugar and foods with added sugar.   

Minimize fried food & saturated fat from meat and dairy products (e.g. butter).

Essential brain supplements for brain fitness

B  vitamins supplements: 25mg of all B vitamins, 10-30 mcg of B12, 100-400 mcg of folic acid).

Vitamin E supplement: 100iu daily for each decade of your age.

Omega 3 fatty acids: 2-300mg EPA & 2-300mg DHA in fish oil or flax/linseed oil supplements.

Zinc, Magnesium & Calcium: At least a 30:500:500 mg ratio.

Consider taking this combined vitamin and mineral supplement that combines all of the brain nutrients in one convenient package!

The cognitive benefits of these brain nutrients can be found on this table

click to enlarge

We recommend you combine your brain nutrition with brain training & physical exercise for overall brain fitness and cognitive efficiency.

To find out about our other
IQ increasing plans,
click here