Looking to improve the performance of your brain? You've come to the right place. The following list is eight nutrients and vitamins with whole food sources essential for maintaining the health of your brain, along with natural food sources to get the goods. 

1. Omega-3 fatty acids

Found in: fatty fish, salmon, flax seeds, krill, chia seeds, kiwi, butternuts, walnuts

A diet deficient of omega-3 fatty acids has been associated with an increased risk of several mental disorders including ADD, dyslexia, dementia, depression, bipolar disorder, and schizophrenia. While a diet rich in omega-3 has been shown to improve cognitive decline, treat mood disorders, improve brain injuries, and slow cognitive decay caused by Alzheimer’s. In addition, omega-3 can help protect against cardiovascular disease, a nervous system dysfunction causing disease. 

2.   Curcumin 

Found in: turmeric-curry spices

Curcumin not only  slows cognitive decay caused by Alzheimer’s but also counteracts cognitive impairment after a traumatic brain injury.

3. B vitamins: B6, B12, and folate

Found in: meat, beans, dark leafy vegetable 

B vitamins have been shown to have positive effects on memory.

While low levels of folate, B12 and B6, are associated with cognitive deficit, interventions with high doses of folic acid, B12 and B6 can reverse this deficit and improve cognitive performance. 

4.  Vitamin D

Found in: fatty fish and liver, mushrooms, fortified products, milk, cereal grains

Vitamin D preserves cognition , while low vitamin D levels are associated with declining mental state and accelerated cognitive decline. Vitamin D gets its own number because of the benefits not only to your brain but your immune system as well. 

5. Choline 

Found in: eggs, soy, beef, chicken, veal, turkey, liver, lettuce

Choline has been shown to reduce memory impairment caused by seizures and acts as an electrolyte to ensure proper brain function. 

(A) Copper

Found in: oysters, beef/lamb liver, Brazil nuts, blackstrap molasses, cocoa, black pepper

Cognitive decline in patients with Alzheimer’s disease correlates with low plasma concentrations of copper

(B) Vitamin Combo:

Vitamins C (citrus fruits, plants and veggies, beef liver),

Vitamin E, carotene/vitamin A (found in asparagus, nuts, avocado, peanuts, olives, palm oil, seeds, spinach, vegetable oil)

 Vitamins C,E, and carotene in combination act as an antioxidant which delays cognitive decline. Together these vitamins have the capability to  improve cognitive impairment after brain trauma and reduce cognitive decay.  

(C) Minerals: Magnesium, Zinc, Selenium, Calcium, 

 Zinc (oysters, a small amount in beans, nuts, almonds, whole grains, sunflower seeds)

zinc was also shown to reduce inflammation and cell death pre-clinical models of neural injury

Selenium (nuts, cereals, meat, fish, eggs)

low selenium levels are associated with lower cognitive function in humans.  

Magnesium (almonds, tofu, spinach, bananas, chard, avocado, cashews, whole grains, peanut butter, dark chocolate)

Magnesium has potential neuroprotective effects in the treatment of traumatic brain injury

Calcium: milk, cheese, dark leafy greens i.e. broccoli, okra, cabbage

Calcium is important in forming long term memory, however caution should be used as high calcium levels are associated with faster cognitive decline in the elderly (70+). 

Treat yourself: Flavonoids 

Found in: cocoa, green tea, ginkgo tree, citrus fruits, red wine, dark chocolate

Time for dessert! Flavonoids have been shown to enhance cognitive function when combined with exercise. So don't feel bad about enjoying some green tea pre-workout and some wine with dark chocolate post workout. 

BONUS Natural Nootropics: Although nootropics as a supplement is not yet perfected with most studies showing no benefit over placebo, there are natural sources which boost brain performance and increase brain health, many of which are listed above (examples include blueberries, turmeric, coffee, green tea, water, dark chocolate and spinach).