Alzheimer's Disease

Overview

Alzheimer's disease shares overlapping biological dysfunctions with other neurocognitive disorders, including mitochondrial impairment, chronic inflammation, oxidative stress, impaired methylation, and neurotransmitter imbalance (see Tardy et al. 2020). Mediterranean-leaning and plant-forward dietary strategies have been associated with slower cognitive decline and improved neuroprotection trajectories (see Agarwal et al. 2023; Morris et al. 2015; Ashley Holub 2022).

Biological Target Matrix

Inflammation

Substance	Foods	Mechanism of Action
Genistein	Edamame, Soy, Tempeh, Tofu	Anti-inflammatory and anti-neuroinflammatory properties; reduces neuroinflammation
DHA (Docosahexaenoic Acid)	Algal Oil, Fish Roe, Herring, Lumpfish Roe, Mackerel, Salmon, Salmon Roe, Sardines, Tuna	Precursor to specialized pro-resolving mediators (SPMs) including protectins and maresins; terminates inflammation without immunosuppression
EPA (Eicosapentaenoic Acid)	Fish Roe, Herring, Lumpfish Roe, Mackerel, Salmon, Salmon Roe, Sardines, Tuna	Potent anti-inflammatory; precursor to E-series resolvins; specialized pro-resolving mediators (SPMs) terminate inflammation without immunosuppression, downregulate COX-2, inhibit neutrophil infiltration, enhance macrophage clearance
Omega-3 Fatty Acids	Algal Oil, Cod, Fish Roe, Herring, Lumpfish Roe, Mackerel, Salmon, Salmon Roe, Sardines, Seaweed, Tuna	Specialized Pro-Resolving Mediators (SPMs) - resolvins, protectins, maresins terminate inflammation without immunosuppression, downregulate COX-2, inhibit neutrophil infiltration, enhance macrophage clearance, limit glutamate-induced excitotoxicity
Berberine	—	Reduces LPS translocation and dampens LPS-driven inflammation through antimicrobial effects on pathobionts
EGCG (Green Tea Catechin)	Green Tea	Polyphenol antioxidant and anti-inflammatory effects; reduces inflammatory signaling
Acetate	—	Supports immune regulation and anti-inflammatory processes
Butyrate	—	Has anti-inflammatory effects, potentially reducing neuroinflammation; deficiencies linked to many neurological disorders including ADHD
Propionate	—	Helps reduce neuroinflammation and protects the blood-brain barrier; enhances cognitive function
Short-Chain Fatty Acids (SCFAs)	Amaranth, Asparagus, Bell Peppers, Berries, Black Goji, Cabbage, Capers, Cherries, Chicory, Cranberries, Dairy Products, Dandelion Greens, Ghee, Grapes, Green Bananas, Jerusalem Artichokes, Kimchi, Kombucha, Leeks, Lupins, Miso, Mucuna Beans, Natto, Oats, Oranges, Pickles, Purple Potatoes, Raspberries, Sauerkraut, Seaweed, Sourdough Bread, Strawberries, Tart Cherry, Wheat, Wheat Germ, Whole Grains	Butyrate has anti-inflammatory effects, potentially reducing neuroinflammation; propionate helps reduce neuroinflammation and protects the blood-brain barrier
Urolithin A	Walnuts	Powerful antioxidant; supports anti-inflammatory effects
Quercetin (and Isoquercetin)	Apples, Capers, Kale, Onions, Soy	Anti-inflammatory, anti-neuroinflammatory, and neuroprotective properties; supports gut barrier integrity and TLR4 suppression
Vitamin C (Ascorbate)	Apples, Bell Peppers, Berries, Black Goji, Blueberries, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Cherries, Citrus Fruits, Cooled Potatoes, Cranberries, Kale, Lemon, Onions, Oranges, Parsley, Pomegranates, Potatoes, Purple Potatoes, Raspberries, Spinach, Strawberries, Tart Cherry, Tomatoes	Antioxidant properties; supports anti-inflammatory effects
β-Carotene	Avocado, Bell Peppers, Carrots, Eggs, Kale, Spinach, Swiss Chard	Anti-inflammatory properties; supports immune regulation
Lutein	Avocado, Avocado Oil, Bell Peppers, Corn, Egg Yolks, Eggs, Kale, Spinach, Swiss Chard	Anti-inflammatory properties; supports immune regulation
Lycopene	Tomatoes	Anti-inflammatory properties; supports immune regulation
Zeaxanthin	Corn, Egg Yolks, Eggs, Kale, Spinach, Swiss Chard	Anti-inflammatory properties; supports immune regulation
Curcumin (Turmeric)	Turmeric	Anti-inflammatory and neuroprotective effects; supports BDNF expression through polyphenol synergy
Hydroxytyrosol (Olive Polyphenol)	Olive Oil (Early Harvest), Extra Virgin Olive Oil	Strong anti-inflammatory profile; contributes to neuroprotective effects of extra-virgin olive oil
Oleocanthal	Olive Oil (Early Harvest), Extra Virgin Olive Oil	NF-κB inhibition; strong anti-inflammatory effects similar to ibuprofen; contributes to neuroprotective effects of extra-virgin olive oil
Oleuropein	Olive Oil (Early Harvest), Extra Virgin Olive Oil	Anti-inflammatory properties; contributes to neuroprotective effects of extra-virgin olive oil
Saffron (Crocin, Safranal)	Saffron	Anti-inflammatory effects
ALA (Alpha-Linolenic Acid)	Chia Seeds, Flax Seeds, Mankai (Duckweed), Walnuts	Essential omega-3 precursor; limited conversion to DHA/EPA; contributes to omega-3 pool for anti-inflammatory effects
DPA (Docosapentaenoic Acid)	—	Important in vascular health, repair, and immune modulation; emerging brain-health roles (less studied than EPA and DHA)
Arachidonic Acid (AA, n-6)	—	Omega-6 PUFA that gives rise to eicosanoids with predominantly pro-inflammatory actions; overall dietary n-6:n-3 balance affects inflammatory tone
Linoleic Acid (LA, n-6)	Almonds, Cashews, Chia Seeds, Flax Seeds, Peanuts, Sunflower Seeds, Tempeh, Tofu, Walnuts	Essential omega-6 fatty acid; precursor to arachidonic acid and eicosanoids; excessive n-6:n-3 ratios may skew toward pro-inflammatory eicosanoids
Copper	Almonds, Black Beans, Cashews, Chickpeas, Kale, Lentils, Peanuts, Sourdough Bread, Spinach, Sunflower Seeds, Tempeh, Tofu, Walnuts	Participates in redox enzymes and antioxidant networks
Zinc	Beef, Black Beans, Broccoli, Cashews, Chicken, Chickpeas, Crab, Dark Chocolate, Eggs, Kale, Lamb, Lentils, Milk, Oats, Oysters, Peanuts, Pork, Pumpkin Seeds, Quinoa, Shrimp, Sourdough Bread, Spinach, Wheat, Whole Grains, Yogurt	Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc

Mitochondrial Support

Substance	Foods	Mechanism of Action
Butyrate	—	Supports mitochondrial function, enhancing brain energy metabolism; aids in reducing cholesterol and neuroinflammation
Short-Chain Fatty Acids (SCFAs)	Amaranth, Asparagus, Bell Peppers, Berries, Black Goji, Cabbage, Capers, Cherries, Chicory, Cranberries, Dairy Products, Dandelion Greens, Ghee, Grapes, Green Bananas, Jerusalem Artichokes, Kimchi, Kombucha, Leeks, Lupins, Miso, Mucuna Beans, Natto, Oats, Oranges, Pickles, Purple Potatoes, Raspberries, Sauerkraut, Seaweed, Sourdough Bread, Strawberries, Tart Cherry, Wheat, Wheat Germ, Whole Grains	Butyrate supports mitochondrial function, enhancing brain energy metabolism; aids in reducing cholesterol and neuroinflammation
Urolithin A	Walnuts	Supports mitochondrial resilience and mitophagy; improves cognitive endurance; may extend to executive function
Quercetin (and Isoquercetin)	Apples, Capers, Kale, Onions, Soy	Enhances mitochondrial baseline activity and energy production; supports mitochondrial function
Taurine	Clams, Cod, Dark-Meat Poultry, Mackerel, Scallops	Protects mitochondrial function under oxidative stress; stabilizes mitochondrial membranes; supports ATP production
Magnesium	Almonds, Amaranth, Barley, Black Beans, Broccoli, Buckwheat, Cashews, Chia Seeds, Chickpeas, Cocoa, Dark Chocolate, Flax Seeds, Kale, Kidney Beans, Lentils, Milk, Oats, Peanuts, Pumpkin Seeds, Quinoa, Salmon, Seaweed, Sourdough Bread, Spinach, Sunflower Seeds, Swiss Chard, Tempeh, Tofu, Walnuts, Wheat, Whole Grains, Yogurt	Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them
Vitamin B5 (Pantothenic Acid)	Broccoli, Eggs, Milk, Salmon, Yogurt	Forms CoA (coenzyme A), required for β-oxidation and TCA cycle acetyl-CoA flux; deficiency impairs ATP production impacting brain energy
Oleuropein	Olive Oil (Early Harvest), Extra Virgin Olive Oil	Oleuropein aglycone (the active form) supports mitophagy, SIRT1 activation, and AMPK activation; enhances mitochondrial function, autophagy, and neuroprotective effects through modulation of mitochondrial dynamics and antioxidant pathways
Vitamin B1 (Thiamine)	Black Beans, Broccoli, Chickpeas, Eggs, Kale, Lentils, Milk, Oats, Peanuts, Peas, Pork, Quinoa, Rice, Salmon, Spinach, Sunflower Seeds	Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function
Vitamin B12 (Cobalamin)	Beef, Chicken, Chlorella, Clams, Duckweed (Wolffia globosa), Eggs, Fortified Plant Milks, Liver, Mankai (Duckweed), Milk, Nutritional Yeast, Organ Meats, Oysters, Salmon, Sardines, Turkey, Yogurt	Crucial role in conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic
Vitamin B2 (Riboflavin)	Almonds, Beef, Broccoli, Eggs, Kale, Milk, Quinoa, Salmon, Spinach, Yogurt	Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes
Coenzyme Q10 (CoQ10)	Beef, Broccoli, Olive Oil (Early Harvest), Extra Virgin Olive Oil, Heart, Liver, Mackerel, Organ Meats, Pistachios, Sardines, Spinach	Electron transport chain cofactor; supports ATP production; antioxidant protection for neurons
Creatine	Beef, Cod, Lamb, Liver, Nori, Pork, Scallops, Tuna	Supports ATP recycling via phosphocreatine system; buffers high-energy demand in neurons; enhances mitochondrial energy buffering
Capric Triglyceride (Tridecanoin)	Coconut Oil, MCT Oil	Capric triglyceride (C10) is converted to ketones (beta-hydroxybutyrate) in the liver, which serve as an alternative energy substrate for mitochondria; ketones can be used by brain mitochondria when glucose metabolism is impaired, supporting ATP production and mitochondrial function
Caproic Triglyceride (Tricaproin)	Coconut Oil, MCT Oil	Caproic triglyceride (C6) is converted to ketones (beta-hydroxybutyrate) in the liver, which serve as an alternative energy substrate for mitochondria; ketones can be used by brain mitochondria when glucose metabolism is impaired, supporting ATP production and mitochondrial function
Caprylic Triglyceride (Trioctanoin)	Coconut Oil, MCT Oil	Caprylic triglyceride (C8) is converted to ketones (beta-hydroxybutyrate) in the liver, which serve as an alternative energy substrate for mitochondria; ketones can be used by brain mitochondria when glucose metabolism is impaired, supporting ATP production and mitochondrial function
MCT (Medium-Chain Triglycerides)	Coconut Oil, MCT Oil	MCTs are converted to ketones (beta-hydroxybutyrate) in the liver, which serve as an alternative energy substrate for mitochondria; ketones can be used by brain mitochondria when glucose metabolism is impaired, supporting ATP production and mitochondrial function
Iron	Amaranth, Beef, Black Beans, Broccoli, Cashews, Chicken, Chickpeas, Chlorella, Clams, Cocoa, Dark Chocolate, Dark-Meat Poultry, Duckweed (Wolffia globosa), Edamame, Eggs, Heart, Kale, Kidney, Kidney Beans, Lamb, Lentils, Liver, Mankai (Duckweed), Oats, Organ Meats, Oysters, Pumpkin Seeds, Quinoa, Sourdough Bread, Soy, Spinach, Spirulina, Swiss Chard, Tempeh, Tofu, Wheat, Whole Grains	Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production
Manganese	Almonds, Black Beans, Black Tea, Blueberries, Broccoli, Cashews, Chia Seeds, Chickpeas, Flax Seeds, Garlic, Green Tea, Kale, Lentils, Masala/Chai, Oats, Peanuts, Quinoa, Sourdough Bread, Spinach, Sunflower Seeds, Tempeh, Tofu, Walnuts	Supports mitochondrial antioxidant defense through MnSOD activity
Selenium	Beef, Chicken, Crab, Duck Fat, Eggs, Grass-Fed Butter, Mushrooms, Salmon, Sardines, Shrimp, Sunflower Seeds, Tofu, Tuna, Turkey	Protects mitochondria from oxidative damage through antioxidant enzyme activity
Vitamin B3 (Niacin; Niacinamide)	Beef, Chicken, Mushrooms, Peanuts, Salmon, Sardines, Tuna, Turkey	Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism

Neurochemical Balance

Substance	Foods	Mechanism of Action
Choline	Broccoli, Egg Yolks, Eggs, Liver, Organ Meats, Quinoa, Salmon Roe, Soy, Soy Lecithin, Sunflower Lecithin, Tempeh, Tofu, Wheat Germ	Essential precursor for acetylcholine synthesis, supporting memory, learning, and neuroplasticity; supports membrane phospholipid biosynthesis (PC) which is critical for membrane fluidity and neurotransmitter receptor function; phospholipid methylation (PLM) alters membrane structure, facilitating faster neuronal recovery and influencing ion channel behavior in gamma oscillations linked to attention and cognition
Genistein	Edamame, Soy, Tempeh, Tofu	Enhances endocannabinoid activity; modulates dopamine, glutamate, and GABA signaling pathways
DHA (Docosahexaenoic Acid)	Algal Oil, Fish Roe, Herring, Lumpfish Roe, Mackerel, Salmon, Salmon Roe, Sardines, Tuna	Accounts for ~10–15% of total brain fatty acids, but represents 20–30% of fatty acids in neuronal phospholipids such as PE and PS, and more than 90% of the brain's omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, and neurodevelopment; transported across BBB as LPC-DHA via MFSD2A
EPA (Eicosapentaenoic Acid)	Fish Roe, Herring, Lumpfish Roe, Mackerel, Salmon, Salmon Roe, Sardines, Tuna	Modulates dopamine and serotonin signalling; synergises with DHA but has independent mechanisms; membrane fluidity and neurotransmitter receptor function
Omega-3 Fatty Acids	Algal Oil, Cod, Fish Roe, Herring, Lumpfish Roe, Mackerel, Salmon, Salmon Roe, Sardines, Seaweed, Tuna	Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation
Propionate	—	Stimulates secretion of norepinephrine and may influence dopamine regulation; promotes synthesis of key neurotransmitters
Short-Chain Fatty Acids (SCFAs)	Amaranth, Asparagus, Bell Peppers, Berries, Black Goji, Cabbage, Capers, Cherries, Chicory, Cranberries, Dairy Products, Dandelion Greens, Ghee, Grapes, Green Bananas, Jerusalem Artichokes, Kimchi, Kombucha, Leeks, Lupins, Miso, Mucuna Beans, Natto, Oats, Oranges, Pickles, Purple Potatoes, Raspberries, Sauerkraut, Seaweed, Sourdough Bread, Strawberries, Tart Cherry, Wheat, Wheat Germ, Whole Grains	Propionate stimulates secretion of norepinephrine and may influence dopamine regulation; SCFAs promote synthesis of dopamine and serotonin
Glycine	Turkey	Acts as an inhibitory neurotransmitter; improves sleep latency and quality; supports GABA pathways and neurotransmitter balance
L-Theanine	Green Tea	Supports GABAergic tone and neurotransmitter balance
Taurine	Clams, Cod, Dark-Meat Poultry, Mackerel, Scallops	Modulates calcium handling; influences GABAergic tone; supports neurotransmitter balance
Phosphatidylserine (PS)	—	Supports neuronal membrane dynamics and signaling
Calcium	Cheese, Chia Seeds, Dairy Products, Fortified Plant Milks, Kale, Kefir, Milk, Parmesan Cheese, Sardines, Sesame Seeds, Spinach, Tahini, Tempeh, Tofu, Yogurt	Essential for nerve impulse transmission and neurotransmission
Magnesium	Almonds, Amaranth, Barley, Black Beans, Broccoli, Buckwheat, Cashews, Chia Seeds, Chickpeas, Cocoa, Dark Chocolate, Flax Seeds, Kale, Kidney Beans, Lentils, Milk, Oats, Peanuts, Pumpkin Seeds, Quinoa, Salmon, Seaweed, Sourdough Bread, Spinach, Sunflower Seeds, Swiss Chard, Tempeh, Tofu, Walnuts, Wheat, Whole Grains, Yogurt	Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin
Iodine	Fortified Plant Milks, Nori, Seaweed	Thyroid hormones regulate synthesis and regulation of key neurotransmitters (dopamine and serotonin), supporting cognitive function and development
Vitamin C (Ascorbate)	Apples, Bell Peppers, Berries, Black Goji, Blueberries, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Cherries, Citrus Fruits, Cooled Potatoes, Cranberries, Kale, Lemon, Onions, Oranges, Parsley, Pomegranates, Potatoes, Purple Potatoes, Raspberries, Spinach, Strawberries, Tart Cherry, Tomatoes	Supports norepinephrine synthesis; transported in brain via SVCT2
Saffron (Crocin, Safranal)	Saffron	Thought to boost serotonin; supports mood regulation and cognitive function
Copper	Almonds, Black Beans, Cashews, Chickpeas, Kale, Lentils, Peanuts, Sourdough Bread, Spinach, Sunflower Seeds, Tempeh, Tofu, Walnuts	Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis
Zinc	Beef, Black Beans, Broccoli, Cashews, Chicken, Chickpeas, Crab, Dark Chocolate, Eggs, Kale, Lamb, Lentils, Milk, Oats, Oysters, Peanuts, Pork, Pumpkin Seeds, Quinoa, Shrimp, Sourdough Bread, Spinach, Wheat, Whole Grains, Yogurt	Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation
Vitamin B12 (Cobalamin)	Beef, Chicken, Chlorella, Clams, Duckweed (Wolffia globosa), Eggs, Fortified Plant Milks, Liver, Mankai (Duckweed), Milk, Nutritional Yeast, Organ Meats, Oysters, Salmon, Sardines, Turkey, Yogurt	Supports neurotransmitter production through methylation; essential for myelin synthesis
Vitamin B6 (Pyridoxine → PLP)	Bananas, Beef, Black Beans, Broccoli, Chicken, Chickpeas, Cooled Potatoes, Eggs, Kale, Lentils, Nutritional Yeast, Oats, Potatoes, Quinoa, Salmon, Soy, Spinach, Turkey	Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support
Vitamin B9 (Folate; 5-MTHF)	Asparagus, Black Beans, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Chickpeas, Edamame, Eggs, Kale, Kidney Beans, Lentils, Liver, Oranges, Parsley, Peanuts, Peas, Quinoa, Raspberries, Soy, Spinach, Strawberries, Swiss Chard	Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Capric Triglyceride (Tridecanoin)	Coconut Oil, MCT Oil	Ketones produced from capric triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Caproic Triglyceride (Tricaproin)	Coconut Oil, MCT Oil	Ketones produced from caproic triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Caprylic Triglyceride (Trioctanoin)	Coconut Oil, MCT Oil	Ketones produced from caprylic triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
MCT (Medium-Chain Triglycerides)	Coconut Oil, MCT Oil	Ketones produced from MCTs provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Iron	Amaranth, Beef, Black Beans, Broccoli, Cashews, Chicken, Chickpeas, Chlorella, Clams, Cocoa, Dark Chocolate, Dark-Meat Poultry, Duckweed (Wolffia globosa), Edamame, Eggs, Heart, Kale, Kidney, Kidney Beans, Lamb, Lentils, Liver, Mankai (Duckweed), Oats, Organ Meats, Oysters, Pumpkin Seeds, Quinoa, Sourdough Bread, Soy, Spinach, Spirulina, Swiss Chard, Tempeh, Tofu, Wheat, Whole Grains	Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
Tyrosol	Olive Oil (Early Harvest), Extra Virgin Olive Oil	Neuroprotective effects; contributes to brain health benefits of extra-virgin olive oil
Tyrosine	Beef, Cheese, Chicken, Clams, Eggs, Kefir, Lamb, Lentils, Milk, Parmesan Cheese, Pork, Pumpkin Seeds, Salmon, Scallops, Soy, Tempeh, Tofu, Turkey, Yogurt	Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis
Phenylalanine	Almonds, Beef, Black Beans, Cashews, Chia Seeds, Chicken, Chickpeas, Eggs, Flax Seeds, Lentils, Milk, Oats, Peanuts, Quinoa, Salmon, Sunflower Seeds, Tempeh, Tofu, Walnuts, Yogurt	Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier
Tryptophan	Almonds, Bananas, Beef, Black Beans, Cashews, Chia Seeds, Chicken, Chickpeas, Clams, Eggs, Flax Seeds, Kefir, Lamb, Lentils, Milk, Oats, Peanuts, Pork, Pumpkin Seeds, Quinoa, Salmon, Scallops, Soy, Sunflower Seeds, Tempeh, Tofu, Turkey, Walnuts, Yogurt	Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway
Phosphatidylcholine (PC)	Eggs, Fish Roe, Salmon Roe, Soy Lecithin, Sunflower Lecithin	Major neuronal membrane phospholipid central to membrane fluidity, receptor function, and acetylcholine synthesis; DHA/EPA incorporated into PC are converted to lysophosphatidylcholine (LPC), a key transport form across the BBB
Potassium	Avocado, Bananas, Black Beans, Broccoli, Carrots, Chickpeas, Cooled Potatoes, Grapes, Green Bananas, Green Tea, Jerusalem Artichokes, Kale, Lentils, Milk, Pomegranates, Potatoes, Purple Potatoes, Salmon, Sourdough Bread, Spinach, Tomatoes, Yogurt	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Sodium	Capers, Miso, Pickles	Supports fluid balance, nerve impulse transmission, and muscle function; balance with potassium is relevant for blood pressure and neuronal excitability

Oxidative Stress

Substance	Foods	Mechanism of Action
Genistein	Edamame, Soy, Tempeh, Tofu	Prevents neuronal death; increases hippocampal glutathione (GSH) and superoxide dismutase (SOD); lowers lipid peroxidation, ROS, and nitric oxide production
Omega-3 Fatty Acids	Algal Oil, Cod, Fish Roe, Herring, Lumpfish Roe, Mackerel, Salmon, Salmon Roe, Sardines, Seaweed, Tuna	—
EGCG (Green Tea Catechin)	Green Tea	Supports antioxidant defenses; part of antioxidant network
Butyrate	—	Enhances mitochondrial function during oxidative stress; supports antioxidant activity
Short-Chain Fatty Acids (SCFAs)	Amaranth, Asparagus, Bell Peppers, Berries, Black Goji, Cabbage, Capers, Cherries, Chicory, Cranberries, Dairy Products, Dandelion Greens, Ghee, Grapes, Green Bananas, Jerusalem Artichokes, Kimchi, Kombucha, Leeks, Lupins, Miso, Mucuna Beans, Natto, Oats, Oranges, Pickles, Purple Potatoes, Raspberries, Sauerkraut, Seaweed, Sourdough Bread, Strawberries, Tart Cherry, Wheat, Wheat Germ, Whole Grains	Support antioxidant activity; butyrate enhances mitochondrial function during oxidative stress
Urolithin A	Walnuts	Powerful antioxidant; supports antioxidant defenses
Quercetin (and Isoquercetin)	Apples, Capers, Kale, Onions, Soy	Effective antioxidant agent that scavenges reactive oxygen species; supports antioxidant defenses
Vitamin C (Ascorbate)	Apples, Bell Peppers, Berries, Black Goji, Blueberries, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Cherries, Citrus Fruits, Cooled Potatoes, Cranberries, Kale, Lemon, Onions, Oranges, Parsley, Pomegranates, Potatoes, Purple Potatoes, Raspberries, Spinach, Strawberries, Tart Cherry, Tomatoes	Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols
β-Carotene	Avocado, Bell Peppers, Carrots, Eggs, Kale, Spinach, Swiss Chard	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes
Lutein	Avocado, Avocado Oil, Bell Peppers, Corn, Egg Yolks, Eggs, Kale, Spinach, Swiss Chard	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes
Lycopene	Tomatoes	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes
Zeaxanthin	Corn, Egg Yolks, Eggs, Kale, Spinach, Swiss Chard	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes
Curcumin (Turmeric)	Turmeric	Antioxidant properties; supports antioxidant defenses
Hydroxytyrosol (Olive Polyphenol)	Olive Oil (Early Harvest), Extra Virgin Olive Oil	Potent antioxidant polyphenol; supports antioxidant defenses
Oleuropein	Olive Oil (Early Harvest), Extra Virgin Olive Oil	Antioxidant polyphenol; works within the polyphenol network in olive oil
Saffron (Crocin, Safranal)	Saffron	Contains antioxidant crocin; supports antioxidant defenses
ALA (Alpha-Linolenic Acid)	Chia Seeds, Flax Seeds, Mankai (Duckweed), Walnuts	Essential omega-3 fatty acid; contributes to antioxidant and membrane support
Arachidonic Acid (AA, n-6)	—	Contributes to inflammatory and oxidative stress pathways when in excess relative to omega-3s
Linoleic Acid (LA, n-6)	Almonds, Cashews, Chia Seeds, Flax Seeds, Peanuts, Sunflower Seeds, Tempeh, Tofu, Walnuts	Essential fatty acid; balance with omega-3s is emphasized for optimal inflammatory tone
Copper	Almonds, Black Beans, Cashews, Chickpeas, Kale, Lentils, Peanuts, Sourdough Bread, Spinach, Sunflower Seeds, Tempeh, Tofu, Walnuts	Included in antioxidant enzyme networks; interacts with iron metabolism affecting oxidative stress
Zinc	Beef, Black Beans, Broccoli, Cashews, Chicken, Chickpeas, Crab, Dark Chocolate, Eggs, Kale, Lamb, Lentils, Milk, Oats, Oysters, Peanuts, Pork, Pumpkin Seeds, Quinoa, Shrimp, Sourdough Bread, Spinach, Wheat, Whole Grains, Yogurt	Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper
Coenzyme Q10 (CoQ10)	Beef, Broccoli, Olive Oil (Early Harvest), Extra Virgin Olive Oil, Heart, Liver, Mackerel, Organ Meats, Pistachios, Sardines, Spinach	Part of antioxidant network; works synergistically with vitamin E, vitamin C, lipoic acid, and glutathione
Manganese	Almonds, Black Beans, Black Tea, Blueberries, Broccoli, Cashews, Chia Seeds, Chickpeas, Flax Seeds, Garlic, Green Tea, Kale, Lentils, Masala/Chai, Oats, Peanuts, Quinoa, Sourdough Bread, Spinach, Sunflower Seeds, Tempeh, Tofu, Walnuts	Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix
Selenium	Beef, Chicken, Crab, Duck Fat, Eggs, Grass-Fed Butter, Mushrooms, Salmon, Sardines, Shrimp, Sunflower Seeds, Tofu, Tuna, Turkey	Supports glutathione peroxidase (GPx) and other antioxidant systems, protecting membranes and mitochondria from oxidative damage
Tyrosol	Olive Oil (Early Harvest), Extra Virgin Olive Oil	Antioxidant properties; supports antioxidant defenses
Oleacein	Olive Oil (Early Harvest), Extra Virgin Olive Oil	Antioxidant properties; activates NRF2 pathway; supports antioxidant defenses and neuroprotection
Vitamin A (Retinoids; β-Carotene precursor)	Butter, Egg Yolks, Eggs, Ghee, Grass-Fed Butter, Kale, Liver, Organ Meats, Spinach, Swiss Chard	Provitamin A carotenoids (β-carotene) act as antioxidants in neural tissue; contribute to antioxidant network
Vitamin E (Tocopherols/Tocotrienols)	Almonds, Avocado, Avocado Oil, Butter, Egg Yolks, Eggs, Ghee, Peanuts, Sunflower Seeds, Wheat Germ	Lipid-phase antioxidant; protects polyunsaturated fatty acids in membranes from peroxidation; works within antioxidant network with vitamin C, CoQ10, and polyphenols

Substances

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References

• Tardy et al. 2020
• Agarwal et al. 2023
• Morris et al. 2015
• Ashley Holub 2022