Skip to main content

Foods Index

This page lists all foods mentioned in the BRAIN Diet paper. The left navigation contains all the foods alphabetically.

Almonds

Vitamin E, plant protein, and healthy fats

Amaranth

Pseudograin with GABA potential and complete protein

Apples

Pectin fiber, quercetin, and food matrix effects on insulin response

Asparagus

FOS prebiotic fiber and folate source

Avocado

MUFA-rich fruit with vitamin E, lutein, and glutathione

Bananas

B6 source and tryptophan-containing fruit

Barley

Beta-glucan fiber and whole grain for gut health

Beef

High creatine, CoQ10, heme iron, and complete protein

Bell Peppers

High vitamin C for iron absorption and norepinephrine support

Berries

General category of berry fruits rich in polyphenols

Black Beans

Legume with polyphenols and protein; optimal soaking conditions detailed

Black Goji

C3G anthocyanins for heavy metal chelation and neuroprotection

Black Pepper

Piperine enhances curcumin absorption by up to 2000%

Black Tea

Polyphenols and potential NAD+ support

Blueberries

Polyphenol-rich berries supporting cognitive function and antioxidant networks

Broccoli

Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors

Buckwheat

Pseudograin with rutin and complete protein

Butter

See grass-fed butter for detailed information

Cabbage

Base for sauerkraut; fiber and vitamin C

Capers

Highest quercetin content among common foods

Carrots

Beta-carotene source with food matrix effects on absorption

Cashews

Plant protein and zinc source

Cauliflower

Cruciferous vegetable with fiber and B vitamins

Chamomile

Apigenin for sleep support via benzodiazepine receptor binding

Cheese

Fermented dairy with calcium, protein, and potential K2

Cherries

General cherry information; see tart cherry for sleep support

Chicken

Complete protein with niacin, zinc, and tryptophan

Chickpeas

Legume providing protein, fiber, folate, magnesium, and B6

Chicory

High inulin content; coffee substitute

Chlorella

Algae with bioavailable true vitamin B12 and antioxidant support

Cilantro

Herb with potential heavy metal chelation properties

Cinnamon

Glycemic control, insulin sensitivity, and cognitive support

Clams

High taurine and B12 content

Cocoa

Cocoa flavanols for cognitive support; see dark chocolate for heavy metal considerations

Coconut Oil

MCTs for rapid brain energy and ketone production

Cod

Lean fish with omega-3, taurine, and creatine

Coffee

Dopamine stimulation with circadian considerations

Cooled Potatoes

Resistant starch formation through retrogradation for gut health

Corn

Carotenoid source (lutein, zeaxanthin) and complex carbohydrate

Crab

Seafood providing zinc and complete protein

Cranberries

Polyphenols and resveratrol for microbiome and mitochondrial support

Cucumber

NMN source and hydrating vegetable

Dairy Products

General category of dairy foods providing protein, calcium, and probiotics

Dark Chocolate

Cocoa flavanols for cognitive support; heavy metal considerations

Duck Fat

Oleic acid, selenium, and palmitoleic acid for cooking

Olive Oil (Early Harvest)

Premium extra virgin olive oil with enhanced CoQ10, oleuropein, and polyphenol content from early harvest timing

Edamame

Young soybeans providing NMN (NAD+ precursor) and complete plant protein

Egg Yolks

Nutrient-dense part of eggs with choline, lutein, and fat-soluble vitamins

Eggs

Complete protein with choline, B vitamins, and phospholipids

Fish Roe

General category of fish eggs providing phospholipid-bound omega-3s

Garlic

Allicin, sulfur compounds, and prebiotic fiber for gut and antioxidant support

Ghee

Heat-stable clarified butter with butyrate and fat-soluble vitamins

Ginger

Gut-brain axis support and anti-inflammatory; prokinetic for SIBO

Grapes

Resveratrol source for SIRT1 activation and NAD+ support

Green Tea

Source of EGCG, L-theanine, and polyphenols for cognitive and metabolic support

Heart

Highest CoQ10 source among organ meats

Herbs

General category of culinary and medicinal herbs

Herring

Oily fish rich in EPA/DHA omega-3s

Kale

Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids

Kefir

Fermented milk with diverse probiotics and GABA potential

Kidney

Organ meat with high nutrient density

Kimchi

Fermented vegetables providing probiotics, GABA, and postbiotic compounds

Kombucha

Fermented tea providing probiotics and postbiotics

Lamb

Creatine, heme iron, and complete protein

Leeks

Allium vegetable with prebiotic fiber (FOS)

Lemon

Vitamin C for iron absorption enhancement and pH adjustment

Lentils

Legume rich in protein, fiber, folate, iron, and prebiotics

Liver

Nutrient-dense organ meat with bioavailable B12, retinol, iron, and CoQ10

Lupins

Legume protein source for vegan diets

Mackerel

Oily fish rich in EPA/DHA, CoQ10, taurine, and vitamin D

Masala/Chai

Spiced tea with bioactive brain-focused herbs

MCT Oil

Concentrated medium-chain triglycerides for brain energy

Milk

Complete protein, nicotinamide riboside, and calcium

Miso

Fermented soybean paste with probiotics and umami flavor

Mushrooms

UV-exposed mushrooms provide vitamin D; niacin source for NAD+ synthesis

Natto

Fermented soybeans with unique Bacillus subtilis and vitamin K2

Nori

Seaweed with trace creatine and minerals

Oats

Beta-glucans, tryptophan, and B vitamins for gut and neurotransmitter support

Olive Oil

See extra virgin olive oil for detailed information

Olives

MUFA source with polyphenols

Onions

Inulin prebiotic, quercetin, and glutathione precursors

Oranges

Vitamin C for iron absorption enhancement

Oregano

Polyphenol antimicrobial for SIBO suppression

Organ Meats

Nutrient-dense offal including liver, heart, kidney

Oysters

Highest zinc content among common foods

Parsley

Reduces harmful cholesterol oxidation products when added to cooking

Peanuts

Niacin, resveratrol, and plant protein for NAD+ and mitochondrial support

Peas

Plant protein, fiber, and thiamine source

Pickles

Fermented vegetables providing GABA-producing bacteria

Pomegranates

Ellagitannins for urolithin A production and polyphenol support

Pork

Thiamine, creatine, zinc, and complete protein

Potatoes

Starchy vegetable providing resistant starch when cooled

Pumpkin Seeds

High zinc, tryptophan, and magnesium for neurotransmitter support

Purple Potatoes

Anthocyanins (C3G) for heavy metal chelation and neuroprotection

Quinoa

Pseudograin with complete protein, magnesium, and GABA potential in sourdough

Rice

Resistant starch formation when cooled; thiamine source

Rosemary

Focus, antioxidant, and neuroprotective effects

Saffron

Spice with crocin and safranal for mood and cognitive support

Sage

Memory and cognitive enhancement

Salmon

Oily fish rich in EPA/DHA, protein, and B vitamins

Salmon Roe

Phospholipid-bound omega-3s with superior brain bioavailability

Sardines

Small oily fish rich in EPA/DHA, CoQ10, and calcium

Sauerkraut

Fermented cabbage providing Lactobacillus probiotics

Scallops

High taurine and creatine content with complete protein

Seaweed

Iodine, EPA (in red algae), magnesium, and trace minerals

Shrimp

Seafood providing protein and minerals

Sourdough Bread

Fermented bread with GABA, improved amino acid bioavailability, and optimized Maillard products

Soy

Complete plant protein with isoflavones (genistein) and choline

Soy Lecithin

Concentrated choline source for phosphatidylcholine synthesis

Spelt

Ancient wheat with high asparagine for optimized Maillard products

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Spirulina

Algae with pseudovitamin B12 (inactive) but other beneficial compounds

Strawberries

Polyphenol-rich berries supporting cognitive function

Swiss Chard

Leafy green rich in iron, magnesium, folate, and carotenoids

Tahini

Sesame seed paste providing fat for carotenoid absorption

Tempeh

Fermented soy providing probiotics and enhanced nutrient bioavailability

Tofu

Soy-based protein source with isoflavones and choline

Tomatoes

Lycopene, vitamin C, and food matrix effects on absorption

Tuna

Fish providing omega-3, niacin, selenium, and complete protein

Turkey

High tryptophan and niacin for serotonin synthesis and NAD+ production

Turmeric

Curcumin source; pair with black pepper and fat for absorption

Vinegar

Apple cider vinegar for glucose regulation and bean soaking pH optimization

Walnuts

ALA omega-3, polyphenols, and ellagitannins for urolithin A production

Wheat

Whole grain providing B vitamins, fiber, and minerals

Wheat Germ

Choline source and B vitamin-rich grain component

Whey Protein

High-quality protein with nicotinamide riboside and complete amino acids

Yogurt

Fermented dairy providing probiotics and complete protein