Foods Index

Printable shopping list: see the Foods Shopping List for an alphabetised table you can print.

This page lists all foods mentioned in the BRAIN Diet paper.

Algal Oil

Vegan DHA source from microalgae

Almonds

Vitamin E, plant protein, and healthy fats

Amaranth

Pseudograin with magnesium, iron, and fiber

Apples

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

Asparagus

FOS prebiotic fiber and folate source

Aubergine

Low-energy vegetable with fibre, potassium, and polyphenols (incl. nasunin in purple skin)

Avocado

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

Avocado Oil

MUFA-rich oil with vitamin E and lutein

Bananas

B6 source and tryptophan-containing fruit

Barley

Beta-glucan fiber and whole grain for gut health

Beef

High creatine, CoQ10, and bioavailable heme iron

Beetroot

Root vegetable rich in nitrates and betalains supporting vascular function and mitochondrial efficiency

Bell Peppers

High vitamin C for iron absorption and norepinephrine support

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

Brussels Sprouts

Sulfur compounds for glutathione synthesis

Buckwheat

Pseudograin with magnesium, iron, and fiber

Butter

See grass-fed butter for detailed information

Cabbage

Base for sauerkraut; fiber and vitamin C

Cacao Nibs (Raw)

Crunchy minimally processed cacao pieces; flavanols (epicatechin/catechin) and fibre, used as a bitter “spice” topping.

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 Tea

Apigenin for sleep support via benzodiazepine receptor binding

Cheddar Cheese

Hard cow’s-milk cheese rich in protein, calcium, and vitamin B12

Cherries

General cherry information; see tart cherry for sleep support

Chia Seeds

ALA omega-3, fiber, and minerals

Chicken

Niacin, zinc, and tryptophan

Chickpeas

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

Chicory Root

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

Citrus Fruits

General category of citrus fruits high in vitamin C

Clams

High taurine and B12 content

Cockles

Bivalve shellfish providing B12, iron, zinc, selenium, and marine taurine

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

Cordyceps Mushroom

Medicinal mushroom traditionally used to support energy, endurance, and mitochondrial function

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

Dandelion Greens

Bitter greens with prebiotic fiber

Dark Chocolate

Cocoa flavanols for cognitive support; heavy metal considerations

Dark-Meat Poultry

Higher taurine content than white meat

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

Extra Virgin Olive Oil

Polyphenol-rich oil with hydroxytyrosol and anti-inflammatory properties

Fermented Hot Sauce

Fermented chilli-based condiment used in small amounts to add heat, acidity, and complexity.

Fermented Vegetables

General category of fermented vegetable foods

Flax Seeds

ALA omega-3 and soluble fiber source

Fortified Plant Milks

Plant-based milks fortified with B12, D, and sometimes iodine

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

Grass-Fed Butter

Butyrate, CLA, vitamins A/D/K2, selenium, and C15:0

Green Bananas

Resistant starch source for gut microbiome 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

Jerusalem Artichokes

Highest inulin content among common foods

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

Kidney Beans

Polyphenol-rich legume supporting gut health

Kimchi

Fermented vegetables providing probiotics, GABA, and postbiotic compounds

Kombucha

Fermented tea providing probiotics and postbiotics

Lamb

Creatine and bioavailable heme iron

Leeks

Allium vegetable with prebiotic fiber (FOS)

Lemon

Vitamin C for iron absorption enhancement and pH adjustment

Lemon Balm

Herbal tea for sleep and calm support

Lentils

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

Lion's Mane Mushroom

Medicinal mushroom with bioactive compounds that may support nerve health and neuroprotective pathways

Liver

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

Lumpfish Roe

Salted lumpfish caviar — budget-friendly; high salt; lower omega-3 than salmonid roe

Lupins

Legume protein source for vegan diets

Mackerel

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

Maitake Mushroom

Medicinal mushroom rich in beta-glucans, particularly D-fraction, supporting immune function

Mankai (Duckweed)

Functional plant food with iron and B12 for vegan nutrient gaps

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

Mucuna Beans

Natural L-DOPA source for dopamine synthesis

Mushrooms

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

Mussels

Nutrient-dense bivalve providing phospholipid-bound omega-3s; accepted by some vegans (ostroveganism)

Natto

Fermented soybeans with unique Bacillus subtilis and vitamin K2

Nori

Red seaweed providing iodine and amino acid precursors for creatine synthesis

Nutritional Yeast

Fortified yeast providing B12, B6, and NAD+ precursors

Oats

Beta-glucans, B vitamins, and minerals 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

Oyster Mushroom

Culinary mushroom rich in beta-glucans and B vitamins, supporting immune function

Oysters

Highest zinc content among common foods; unique source of phospholipid-bound omega-3s; accepted by some vegans (ostroveganism)

Parmesan Cheese

CLA, K2, C15:0, and high protein/calcium

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

Peppermint

Mental clarity and alertness support

Pickles

Fermented vegetables providing GABA-producing bacteria

Pistachios

CoQ10 plant source and healthy fats

Pomegranates

Ellagitannins for urolithin A production and polyphenol support

Pork

Thiamine, creatine, and zinc

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 magnesium, iron, and balanced plant protein

Raspberries

Polyphenol-rich berries with fiber

Reishi Mushroom

Medicinal mushroom with polysaccharides supporting vitality, stress modulation, and immune balance

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

Premium salmon (ikura) eggs — phospholipid-bound EPA/DHA and choline

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

Sesame Seeds

Source of tahini; calcium and healthy fats

Shiitake Mushroom

Culinary and medicinal mushroom rich in beta-glucans, supporting immune function and providing umami flavor

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

Sunflower Lecithin

Choline source alternative to soy lecithin

Sunflower Seeds

Thiamine source and sunflower lecithin precursor

Sweet Potatoes

Root vegetable rich in beta-carotene, fibre, and potassium

Swiss Chard

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

Tahini

Sesame seed paste providing fat for carotenoid absorption

Tart Cherry

Natural melatonin source for sleep support

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

Trout Roe

Rainbow trout eggs — phospholipid omega-3s; typically mid-tier vs salmon ikura

Tuna

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

Turkey

High tryptophan and niacin for serotonin synthesis and NAD+ production

Turkey Tail Mushroom

Medicinal mushroom rich in polysaccharides, particularly PSK and PSP, supporting immune function

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

Wasabi

Pungent green condiment traditionally served with sushi and other Japanese dishes.

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

Whole Grains

General category of whole grain foods

Yogurt

Fermented dairy providing probiotics and complete protein