B12 is essential for healthy nerves and brain cells. While many people
have trouble absorbing vitamin B12 from foods, B12 in supplements is highly
absorbable. Together, folate, vitamin B6, and vitamin B12 eliminate
homocysteine, which can build up in the bloodstream — rather like factory waste
— and damage the brain.
and grapes get their deep colors from anthocyanins, which are powerful antioxidants shown
to improve learning
and recall in studies at the University of Cincinnati.
and chickpeas have vitamin B6 and folate, as well as protein and calcium, with no
saturated fat or trans fat.
potatoes are the dietary staple of Okinawans, the longest-lived people
on Earth, who are also known for maintaining mental clarity into old age. Sweet
potatoes are extremely rich in beta-carotene, a powerful antioxidant.
and seeds are rich in vitamin E, which has been shown to help prevent
Alzheimer’s disease. Especially good sources are almonds, walnuts, hazelnuts,
pine nuts, pecans, pistachios, sunflower seeds, sesame seeds, and flaxseed.
Just 1 ounce — a small handful — each day is plenty.
leafy vegetables provide iron in a form that is more absorbable when
the body needs more and less absorbable when you already have plenty,
protecting you from iron overload which can harm the brain. Green vegetables
are also loaded with folate, an important, brain-protecting B-vitamin.