Diet supplies the essential components necessary for energy production, neurotransmitters, and mood-enhancing hormones. Many protein-rich foods contain the molecules that cells utilize to construct brain-signaling hormones, essential for maintaining high energy levels, sharp memory, creativity, and a positive mood.
The foundational elements for these neurotransmitters are present in a variety of foods, including meats, fish, eggs, fruits, edible plants, roots, and herbs.
| Nutrient | Effects on cognition and emotion | Food sources |
| Omega-3 fatty acids (forexample, docosahexaenoic acid) | Amelioration of cognitive decline in the elderly (4)*; basis for treatment in patients with mood disorders (3); improvement of cognition in traumatic brain injury in rodents®1; amelioration of cognitive decay in mouse model of Alzheimer’s disease (149, 150) | Fish (salmon), flax seeds, krill, chia, kiwi fruit, butternuts, walnuts |
| Curcumin | Amelioration of cognitive decay in mouse model of Alzheimer’s disease (123); amelioration of cognitive decay in traumatic brain injury in rodents (89) | Turmeric (curry spice) |
| Flavonoids | Cognitive enhancement in combination with exercise in rodents; improvement of cognitive function in the elderly (151) | Cocoa, green tea, Ginkgo tree, citrus fruits, wine (higher in red wine), dark chocolate |
| Saturated fat | Promotion of cognitive decline in adult rodents; aggravation of cognitive impairment after brain trauma in rodents®; exacerbation of cognitive decline in aging humans? | Butter, ghee, suet, lard, coconut oil, cottonseed oil, palm kernel oil, dairy products (cream, cheese), meat |
| B vitamins | Supplementation with vitamin B6, vitamin B12 or folate has positive effects on memory performance in women of various ages (152); vitamin B12 improves cognitive impairment in rats fed a choline-deficient dier (153) | Various natural sources. Vitamin B12 is not available from plant products |
| Vitamin D | Important for preserving cognition in the elderly (154) | Fish liver, fatty fish, mushrooms, fortified products, milk, soy milk, cereal grains |
| Vitamin E | Amelioration of cognitive impairment after brain trauma in rodents (02); reduces cognitive decay in the elderly (119) | Asparagus, avocado, nuts, peanuts, olives, red palm oil, seeds, spinach, vegetable oils, wheatgerm |
| Choline | Reduction of seizure-induced memory impairment in rodents (155) causal relationship between dietary choline and cognition in humans and rats (156) | ; a review of the literature reveals evidence for a Egg yolks, soy beef, chicken, veal, turkey liver, lettuce |
| Combination of vitamins (C, E, carotene) | Antioxidant vitamin intake delays cognitive decline in the elderly (157) | Vitamin C: citrus fruits, several plants and vegetables, calf and beef liver. Vitamin E: see above |
| Calcium, zinc, selenium | High serum calcium is associated with faster cognitive decline in the elderly (158); reduction of zinc in diet helps to Calcium: milk, coral. Zinc: oysters, a small amount in beans, nuts, reduce cognitive decay in the elderly (159); lifelong low selenium level associated with lower cognitive function in almonds, whole grains, sunflower seeds. Selenium: nuts, cereals, humans (160) | meat, fish, eggs |
| Copper | Cognitive decline in patients with Alzheimer’s disease correlates with low plasma concentrations of copper (161) | Oysters, beef/lamb liver, Brazil nuts, blackstrap molasses, cocoa, black pepper |
| Iron | Iron treatment normalizes cognitive function in young women (162) | Red meat, fish, poultry, lentils, beans |
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