Change Your Brain, Change Your Life

52 Best Brain Healthy Super-Foods

Daniel G. Amen, MD
From Unleash the Power of the Female Brain

Nuts and Seeds

1.

Almonds, raw:

For protein, healthy fats, and fiber

2.

Brazil nuts:

Great source of zinc, magnesium, thiamine, high selenium content, healthy

fat, and fiber

3.

Cacao, raw:

Loaded with antioxidants, high in flavonoids, substances shown to increase

blood flow, magnesium, iron, chromium, zinc, copper, fiber. Can help decrease
cravings

4.

Cashews:

Rich in phosphorus, magnesium, zinc, and antioxidants

5.

Chia seeds:

Very high in plant-based omega 3 fatty acids, fiber, and antioxidants

6.

Coconut:

High in fiber, manganese, and iron; low in natural sugars; high in medium
chain triglycerides shown to be helpful for brain tissue

7.

Hemp seeds:

High in protein, contains all essential amino acids and fatty acids, high in
omega 3s and healthy 6s, including 6 GLA, which has anti-inflammatory
properties; also high in fiber and vitamin E

8.

Sesame seeds:

High in fiber, help stabilize blood sugar and lower cholesterol. Good source
of calcium, phosphorous, and zinc

9.

Walnuts:

Of all nuts, contain the most omega-3 fatty acids to help lower bad
cholesterol and may reduce inflammation. Great source of antioxidants, vitamin E,
selenium, and magnesium.

Legumes/Beans
10. Lentils:

For fiber

11. Chickpeas:

For their high serotonin content

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Brisbane, CA 94005
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616 120th Ave NE

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Bellevue, WA 98005
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Fax: (425) 454-7845

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Washington D.C.
1875 Campus Commons Dr.
Suite 101
Reston, VA
(703) 880-4000
Fax: (703) 860-5760

Amen Clinic
Ne w York
16 East 40th St.
Floor 9
New York, NY 10016
(646) 736-3110
Fax: (646) 255-1095

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Atlanta
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Suite 65
Atlanta, GA 30328
(678) 367-2810
Fax: (678) 805-8125

Change Your Brain, Change Your Life

Fruits
12. Acai berries:

For fiber, omega 3s, antioxidants, minerals, vitamins, plant sterols, and
phytonutrients. Low glycemic index and sugar

13. Apples:

Rich in antioxidants, fiber, and will help you not overeat

14. Avocados:

High in omega 3 fats, high in lutein (eyesight), and potassium and folate; low
in pesticides

15. Blackberries:

High in antioxidants, phytonutrients, and fiber; low glycemic index

16. Blueberries:

Loaded with antioxidants. Anthocyanins, compounds that give blueberries

their deep color, may have anti-diabetic effects. Labeled brain berries, in some studies
help make you smarter

17. Cherries:

High fiber, low glycemic index

18. Goldenberry:

High in fiber, phosphorous, calcium, and vitamins A, C, B1, B2, B6, and B 12.
Very high in protein for fruit (16%)

19. Gogi berries:

Rich in anti-oxidants, fiber, amino acids, iron, and vitamin C. Helps lower
blood pressure, stabilize blood sugar, and fights yeast

20. Grapefruit:

For fiber, nutrients, and lower glycemic index

21. Honey, raw, wild:

(Small amounts only) rich in minerals, antioxidants, probiotics, all 22

essential amino acids. Some types from Hawaii (Lehua and Noni) and New
Zealand (Manuka) have antifungal, antibacterial, and antiviral properties

22. Kiwi:

For fiber, nutrients, and lower glycemic index

23. Pomegranates:

High in fiber and antioxidants; low in calories

Vegetables
24. Asparagus:

For fiber and antioxidants

25. Bell peppers:

For fiber and vitamin C

26. Beets:

High in fiber, phytonutrients, folate, and beta carotene

Amen Clinic
Newport Beach
4019 Westerly Place
Suite 100
Newport Beach, CA 92660
(949) 266-3700
Fax: (949) 266-3750

Amen Clinic
San Francisco

Amen Clinic
Seattle

1000 Marina Blvd

Suite 100
Brisbane, CA 94005
(650) 416-7830
Fax: (650) 871-8874

616 120th Ave NE

Suite C100
Bellevue, WA 98005
(425) 455-7500
Fax: (425) 454-7845

Amen Clinic
Washington D.C.
1875 Campus Commons Dr.
Suite 101
Reston, VA
(703) 880-4000
Fax: (703) 860-5760

Amen Clinic
Ne w York
16 East 40th St.
Floor 9
New York, NY 10016
(646) 736-3110
Fax: (646) 255-1095

Amen Clinic
Atlanta
5901-C Peachtree Dunwoody Road, NE
Suite 65
Atlanta, GA 30328
(678) 367-2810
Fax: (678) 805-8125

Change Your Brain, Change Your Life

27. Broccoli:

Cruciferous veggie, loaded with sulforaphanes, may increase enzymes that

lower the incidence of some cancers

28. Brussels sprouts:

High in fiber, cruciferous vegetable, high sulforaphanes, may increase

enzymes that lower the incidence of some cancers

29. Cabbage:

Cruciferous veggie, loaded with sulforaphanes, may increase enzymes that

lower the incidence of some cancers

30. Cauliflower:

Cruciferous veggie, loaded with sulforaphanes, may increase enzymes that

lower the incidence of some cancers

31. Chlorella:

A blue-green algae, rich in chlorophyll, helps detoxify the body and remove
dioxin, lead, and mercury; contains high concentrations of B-group vitamins
and helps digestion.

32. Garlic:

Allium botanical family that can help lower blood pressure and cholesterol,
inhibits growth of some cancer, has antibiotic properties, boosts blood flow to the
brain

33. Horseradish:

High in calcium, potassium, vitamin C, and helps maintain collagen

34. Dark Green Leafy:

Greens contain omega 3 fats, iron (especially important for women), and
Phytonutrients. For Example: Kale, Swiss Chard, Dandelion

35. Leeks:

Allium botanical family that can help lower blood pressure, cholesterol,
inhibit growth of some cancer, and has antibiotic properties

36. Maca root:

A South American plant root that is extraordinarily rich in amino acids,

minerals, plant sterols, vitamins, and healthy fatty acids.

37. Onions:

Allium botanical family that can help lower blood pressure and cholesterol,
inhibit growth of some cancer, has antibiotic properties, boost blood flow to the brain

38. Seaweeds:

This is where fish get their omega 3s, high in magnesium

39. Spinach:

Contain omega 3 fats, iron (especially important for women), and

phytonutrients

40. Spirulina:

Highest concentration of any protein and a top source of iron (dont eat it if
your iron is too high). Rich in antioxidants and can help you have healthy hair and skin.

41. Sweet potatoes:

Loaded with phytonutrients, fiber, and vitamin A

42. Wheatgrass juice:

Mineral and vitamin dense, 70% chlorophyll and is a complete protein with
30 enzymes. Excellent source of phosphorus, magnesium, zinc and potassium

Amen Clinic
Newport Beach
4019 Westerly Place
Suite 100
Newport Beach, CA 92660
(949) 266-3700
Fax: (949) 266-3750

Amen Clinic
San Francisco

Amen Clinic
Seattle

1000 Marina Blvd

Suite 100
Brisbane, CA 94005
(650) 416-7830
Fax: (650) 871-8874

616 120th Ave NE

Suite C100
Bellevue, WA 98005
(425) 455-7500
Fax: (425) 454-7845

Amen Clinic
Washington D.C.
1875 Campus Commons Dr.
Suite 101
Reston, VA
(703) 880-4000
Fax: (703) 860-5760

Amen Clinic
Ne w York
16 East 40th St.
Floor 9
New York, NY 10016
(646) 736-3110
Fax: (646) 255-1095

Amen Clinic
Atlanta
5901-C Peachtree Dunwoody Road, NE
Suite 65
Atlanta, GA 30328
(678) 367-2810
Fax: (678) 805-8125

Change Your Brain, Change Your Life

Oils
43. Coconut oil:

Stable at high temperatures

44. Grapeseed oil:

Stable at high temperatures, high in omega 3s

45. Olive oil:

Only at room temperature

Poultry/Fish
46. Chicken or turkey

(Skinless) For amino acids

47. Eggs:

For protein and choline

48. Lamb:

High in omega 3s

49. Salmon, wild:

Loaded with brain boosting omega 3s

50. Sardines, wild caught

Low in mercury, high in brain boosting omega 3s, vitamin D and calcium.
Sustainable.

Tea
51. Tea, green:

Protective antioxidants, less caffeine than coffee, metabolism boosting

compound EGCG. Also contains theanine, which helps you relax and focus at the same
time

Special Category
52. Shiratake noodles:

Amen Clinic
Newport Beach
4019 Westerly Place
Suite 100
Newport Beach, CA 92660
(949) 266-3700
Fax: (949) 266-3750

The root of a wild yam plant (goes by brand name Miracle Noodles).

Amen Clinic
San Francisco

Amen Clinic
Seattle

1000 Marina Blvd

Suite 100
Brisbane, CA 94005
(650) 416-7830
Fax: (650) 871-8874

616 120th Ave NE

Suite C100
Bellevue, WA 98005
(425) 455-7500
Fax: (425) 454-7845

Amen Clinic
Washington D.C.
1875 Campus Commons Dr.
Suite 101
Reston, VA
(703) 880-4000
Fax: (703) 860-5760

Amen Clinic
Ne w York
16 East 40th St.
Floor 9
New York, NY 10016
(646) 736-3110
Fax: (646) 255-1095

Amen Clinic
Atlanta
5901-C Peachtree Dunwoody Road, NE
Suite 65
Atlanta, GA 30328
(678) 367-2810
Fax: (678) 805-8125