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  • Lizzy Robbins

Foods to support your brain and nervous system

Updated: Apr 11


(En Español Abajo)


All foods are listed starting with the highest content first. The best way to use this information is to make note of the foods you like and are available to you and contain several of the nutrients below and add these into your weekly meals. You can also utilize this list to create new recipes you can enjoy too!


B1, B3,B5, B6, B12, Boron, Calcium, Carbohydrates, Cholesterol, Choline, Copper,

Magnesium, Omega 3 Fatty Acids, Phosphorus, Phytonutrients, Potassium, Protein, Sodium, Water, Zinc

Vitamin B1 Thiamin

Pork, wheat germ, beans (navy, kidney), green peas, flax seeds, okra, acorn squash, asparagus, sunflowers seeds, tahini, beans (pinto, black, lima), dandelion greens, lentils, orange juice, Brussels sprouts, edamame, beet greens, spinach, green tomatoes, pineapple, whole wheat bread, kale, hot green chilis, chia seed, salmon, carrots, milk, oats, red bell peppers

Vitamin B 3 Niacin

Tuna (light canned in water), turkey (light meat), chicken (light meat), mushrooms, salmon, pork, venison, beef, tilapia, tomatillos, crab, peas, duck, sardines, tomatoes, nectarines, pinto beans, clams, cat fish, oysters, red bell pepper, shrimp, asparagus, butternut squash, artichokes, peaches

Vitamin B5 Pantothenic Acid

Mushrooms, green tomatoes, crab, yogurt, peas, cauliflower, eggs, milk, sweet potato, broccoli, endive, acorn squash , hubbard squash, avocado, catfish, grapefruit, navy beans, parsnips, corn, salmon, pork, bison, duck, pinto beans, pike fish, soybeans, chicory greens, guava, raspberries

Vitamin B6

Hot red chili peppers, turkey (light meat), pork, green bell peppers, salmon, spinach, casaba melon, garlic, bananas, beef , bamboo shoots, tuna light canned in water, kale, chicken (light meat), squash (acorn, hubbard),red cabbage, cherimoya, potatoes, shiitake mushrooms, okra, green and red bell peppers, sweet potatoes

Vitamin B12 Cobalamin

Clams, oysters, mussels, crab, sardines, herring, salmon, ostrich, pollock, tuna light canned in water, catfish, cod, crayfish, haddock, beef, perch, pike, scallops, bison, flounder, milk, tilapia, shrimp, yogurt

Boron

Carrots, soybeans, raisons, peaches, avocados, red kidney beans, apricots, plums, prunes, red grapes, apples, pears, oranges, almonds, garbanzo beans, hazelnuts, kiwi, dates, peanuts, brazil nuts

Calcium

Milk, yogurt, cheese(mozzarella, parmesan, gruyere, provolone, swiss, edam, monterey jack, goat, gouda, ricotta, muenster, feta, cheddar, blue, cottage, ricotta) turnip greens, dandelion greens, salmon, kale, goat milk, cactus, sardines, boo choy, shrimp, black eyed peas, chia seeds, okra

Carbohydrates

Vegetable and fruit sources, beans, lentils, peas, soybeans, whole grains

Cholesterol

(liver, giblets chicken, lamb, pork, turkey), egg yolk, shrimp, lobster, crayfish, crab, goat cheese, perch, pike , herring oil, sardine oil, pollock, haddock, catfish, sardines, cod, flounder, oysters, salmon, halibut

Choline

Egg yolks, shrimp, scallops, crayfish, crab, cod, flounder, haddock, pollock, shrimp, clams, salmon, collards, cauliflower, beef, mushrooms, pork, broccoli, brussels sprouts, artichokes, turkey, swiss chard, chicken,

asparagus, milk, tilapia, dandelion greens, soybeans, parsnips

Copper

Kale, Shitake mushrooms, oysters, crab, crayfish, mushrooms, sesame seeds, clams, potage skin, cashews, navy beans, cocoa powder, turnip greens, cashew butter, beet greens, blackberries, turnip greens, guava, lentils (sprouted), pinto beans, soy , soy beans, spinach, sunflower seeds, asparagus, Swiss chard

Magnesium

Spinach, Swiss chard, navy beans (sprouted), pumpkin/squash seeds, beet greens (cooked), kelp, watermelon seeds (dried), okra, molasses, cacao beans, acorn squash, flax seed, amaranth, cactus (nopales), artichokes, chia seeds, wheat germ, crab, kale, sesame seeds, coconut water, parsley, butternut squash, brazil nuts

Omega - 3 Fatty Acids

Salmon oil, Sardine oil, Krill oil, Herring oil, flaxseed oil, Salmon, Herring, Oysters, Flax seeds, Tuna (canned in water), chia seeds, sardines, shrimp, crab, Flounder, Pollock, Pike, scallops, Catfish, Perch, walnuts, clams, Cod, crayfish, Tilapia, Wheat germ oil

Phosphorous

Cod, scallops, flounder, crayfish, haddock, milk, catfish, crab, yogurt, salmon, shrimp, pollock, sardines, wheat germ, clams, pike, pumpkin seeds, perch, romano cheese,


* Phytonutrients

Apigen

(Flavone phytonutrient) - Parsley, celery, celery seeds, hot green chilis, peppermint, red onions, rutabagas


Beta-Carotene

(Phytonutrients/antioxidants)- found in carrots, sweet potato, spinach, kale, mustard greens, butternut squash, collards, kale, turnip greens, hubbard squash, beet greens, turnip greens, dandelion greens, Swiss chard, parsley, pumpkin, romaine lettuce, cantaloupe, boy choy, red bell peppers, apricots, red leaf lettuce

Catechins

(Flavanoid phytonutrient)- Cacao beans, green tea, black tea, Oolong tea, blackberries, black plums, cocoa powder, black grapes, red wine (Cabernet Savigon, Syrah), apples, dark chocolate, peaches, apricots, red plums, cherries, pears, blueberries, nectarines, strawberries, raspberries, grapes, cranberries, bananas, red chard, black tea

Cinnamic Acid

(Organic Acid)- Apples, anise seed, basil, Brussels sprouts, burdock root, cabbage, chia seeds, chicory greens, coffee, grapefruit, lemon, onions, orange, oregano, parsley, peanuts, pear, potato, radish, strawberries, sunflower seeds, tarragon, thyme, tomatoes, chamomile

Coumarins

(Polyphenol phytonutrient) - Berries, cacao beans, carrots, cinnamon, fennel, grapes, parsley, peppermint, purple eggplant, tarragon

Ferulic Acid

Organic acid)- Found in chia seed, apples, beet greens, blackberries, Brussel’s sprouts, cabbage, cayenne, chicory, chives, corn, cranberry, dill seed, garlic, grapefruit, grapes, lemons, oats, onions, oranges, peanuts, potatoes, radish, raspberries, rice, sage, spinach, tangerine, tarragon, thyme

Gallic Acid

(Organic Acid)- Tea, apples, walnuts, cashews, clove, eggplant, hazelnut, grapes, guava, lingonberry, oregano, pomegranate, potatoes, radishes, raspberries, sage, strawberries, tarragon, thyme

Kaempferol

(Flavonol phytonutrient)- Kale, mustard greens, capers, watercress, arugula, turnip greens, radish sprouts, broccoli, endive, spinach, Swiss chard, collards, chives, bok choy, black tea, blueberries, chia seeds, green tea, leeks, radish leaves, beer, oolong tea, asparagus


Phytosterols

Sunflower seeds, sesame seeds, cashews, sesame seed oil, canola oil, wheat germ oil, grapefruit, avocado, safflower oil, soy beans, oranges, pumpkin seeds, figs, onions (cooked), peas, kidney beans, flaxseed oil, pistachios, apricots, broad beans, okra , soy beans, beets, asparagus, Brussels sprouts, almond oil, strawberries, bamboo shoots, cauliflower, flax seeds, almonds, olive oil, cantaloupe, onions, almond butter, peaches, pine nuts, cucumber, tomatoes, lettuce, grape seed oil, green peppers, apples

Quercetin

(Flavonol phytonutrient)- Hot yellow chilis, onion, ancho chili, okra, kale, capers, asparagus, black plums, radicchio, hot green chilis, watercress, radish leaves, serrano chilis, cranberries, blueberries, cilantro, blackberries, figs, black currants, cocoa powder, green and black tea, apples, bilberry, kidney beans, Swiss chard, green bell pepper, spinach, black eye peas, yellow snap peas, broccoli

Salicylic Acid

(Organic Acid) - Alfalfa sprouts, barley, beets, garlic, grapes, lingonberry, peanut, pumpkin seeds, red currants, raspberries, sage, soybeans, strawberries, tarragon, vanilla, wheat, aloe vera, licorice root, calendula

Selenium

Brazil nuts, oysters, tuna light canned in water, mussels, crab, shrimp, crayfish, Pollock, egg whites, Flounder, mushrooms, clams, Salmon, Cod, pork, sardines, bison, wheat germ, wheat berries, whole wheat pasta, turkey (light meat), scallops, ostrich, beef ,Herring, Catfish

Thiosulfonates

(Organic sulfur compound/antioxidant) - Garlic, leeks, shallots, chives, asparagus, and scallions

Potassium

Beets greens, swiss chard, amaranth leaves, spinach, bamboo shoots, squash (acorn, hubbard, butternut), parsley, kale, tomatoes, bok choy, cantaloupe, guava, garden cress, coconut water, carrots, honeydew, beet greens, baked potato, cooked pumpkin, kohlrabi, mushrooms, green tomatoes, apricots, red & yellow tomatoes, tomatillos, sweet potatoes

Protein

Fish, crab, shrimp, egg whites, turkey, beef, pork, chicken, clams, cheese, yogurt, milk, tofu, lentils, beans, peas, kale, whole grain bread

Sodium

Salt, crab, capers, shrimp, seaweed, lobster, cheese ( cottage, roquefort, parmesan, romano, feta, blue, camembert, provolone, mozzarella) scallops, cod, flounder, pollock, beet greens, egg whites, swiss chard,

tuna fish (canned in water) salmon, coconut water, bread, hummus

Zinc

Oysters, Crab, Beef, Venison, Mushrooms, Ostrich, Turkey, Bison, Crayfish, Shrimp, Pork, Watermelon Seeds(dried), Bamboo shoots, yogurt, mussels, chicken, peas, Chayote squash, lentils, mushrooms

Water

Is important to drink enough water for all your body systems to function properly. Men 3-4 quarts depending on fruit and vegetable intake, size, outdoor temperature and sweat tendency. Women is 2-3 quarts depending on the same factors. Drink water throughout the day. Do not drink more than 16 ounces at a time.

Alimentos para el apoyo del cerebro y sistema nervioso


Todos los alimentos se enumeran comenzando con el contenido más alto primero. La mejor manera de usar esta información es tomar nota de los alimentos que le gustan y que están disponibles para usted y que contienen varios de los nutrientes a continuación y los agregan a sus comidas semanales. ¡También puede utilizar esta lista para crear nuevas recetas que también puede disfrutar!

B1, B3, B5, B6, B12, boro, calcio, carbohidratos, colesterol, colina, cobre, magnesio, ácidos grasos Omega 3, fósforo, fitonutrientes, potasio, proteínas, sodio, agua, zinc

Vitamina B1 Tiamina

Cerdo, germen de trigo, frijoles (azul marino, riñón), guisantes verdes, semillas de lino, jugo de naranja, calabaza, espárragos, semillas de girasol, tahini, frijoles (pinto, negro, lima), hojas de diente de león, lentejas, jugo de naranja Vita, coles de Bruselas, edamame, remolacha, espinacas, tomates verdes, piña, pan integral, col rizada, chiles verdes calientes, semillas de chia, salmón, zanahorias, leche, avena, pimientos rojos

Vitamina B 3 Niacina

Atún (enlatado ligero en agua), pavo (carne ligera), pollo (carne ligera), champiñones, salmón, cerdo, venado, carne de res, tilapia, tomatillos, cangrejo, guisantes, pato, sardinas, tomates, nectarinas, frijoles pintos, almejas , pez gato, ostras, pimiento rojo, camarones, espárragos, calabaza moscada, alcachofas, duraznos


Vitamina B5 Ácido Pantoténico

Champiñones, tomates verdes, cangrejo, yogurt, guisantes, coliflor, huevos, leche, batata, brócoli, escarola, calabaza de bellota, calabaza Hubbard, aguacate, bagre, pomelo, frijoles blancos, chirivías, maíz, salmón, cerdo, bisonte, pato ,

frijoles pintos, lucio, soja, achicoria, guayaba, frambuesas

Vitamina B6

Pimientos rojos picantes, pavo (carne ligera), cerdo, pimientos verdes, salmón, espinacas, melón casaba, ajo, plátanos, carne de res, brotes de bambú, atún light enlatado en agua, col rizada, pollo (carne ligera), calabaza (bellota , hubbard), col lombarda, chirimoya, papas, hongos shiitake, okra, pimientos verdes y rojos, batatas

Vitamina B12 Cobalamina

Almejas, ostras, mejillones, cangrejo, sardinas, arenque, salmón, avestruz, abadejo, atún light enlatado en agua, bagre, bacalao, cangrejo de río, eglefino, ternera, perca, lucio, vieiras, bisontes, lenguado, leche, tilapia, camarones, yogur

Boro

Zanahorias, soja, pasas, duraznos, aguacates, frijoles rojos, albaricoques, ciruelas, ciruelas pasas, uvas rojas, manzanas, peras, naranjas, almendras, garbanzos, avellanas, kiwi, dátiles, cacahuetes, nueces de Brasil

Calcio

Leche, yogur, queso (mozzarella, parmesano, gruyere, provolone, suizo, edam, monterey jack, cabra, gouda, ricotta, muenster, feta, cheddar, azul, cottage, ricotta) hojas de nabo, hojas de diente de león, salmón, col rizada, cabra leche, cactus, sardinas, boo choy, camarones, guisantes de ojo negro, semillas de chía, okra

Carbohidratos

Fuentes de vegetales y frutas, frijoles, lentejas, guisantes, soja, granos enteros.

Colesterol

(hígado, menudillos pollo, cordero, cerdo, pavo), yema de huevo, camarones, langosta, cangrejo de río, cangrejo, queso de cabra, perca, lucio, aceite de arenque, aceite de sardina, abadejo, eglefino, bagre, sardinas, bacalao, lenguado, ostras , salmón, halibut

Colina

Yemas de huevo, camarones, vieiras, cangrejos de río, bacalao, bacalao, lenguado, eglefino, abadejo, camarones, almejas, salmón, acelgas, coliflor, carne de res, champiñones, cerdo, brócoli, coles de Bruselas, alcachofas, pavo, acelgas, pollo,

espárragos, leche, tilapia, diente de león, soya, chirivía

Cobre

Col rizada, setas shitake, ostras, cangrejo, cangrejo de río, champiñones, semillas de sésamo, almejas, cáscara de potage, anacardos, frijoles blancos, cacao en polvo, hojas de nabo, mantequilla de anacardo, hojas de remolacha, moras, hojas de nabo, guayaba, lentejas (germinadas), frijoles pintos, soja, frijoles de soya, espinacas, semillas de girasol, espárragos, acelgas

Magnesio

Espinacas, acelgas, frijoles blancos (germinados), semillas de calabaza / calabaza, hojas de remolacha (cocidas), algas marinas, semillas de sandía (secas), quimbombó, melaza, granos de cacao, calabaza bellota, semillas de lino, amaranto, cactus (nopales), alcachofas, semillas de chia, germen de trigo, cangrejo, col rizada, semillas de sésamo, agua de coco, perejil, calabaza, nueces de Brasil

Omega - 3 ácidos grasos

Aceite de salmón, aceite de sardina, aceite de krill, aceite de arenque, aceite de linaza, salmón, arenque, ostras, semillas de lino, atún (enlatado en agua), semillas de chía, sardinas, camarones, cangrejo, lenguado, abadejo, lucio, vieiras, bagre, Perca, nueces, almejas, bacalao, cangrejo de río, tilapia, aceite de germen de trigo

Fosforoso

Bacalao, vieiras, platija, cangrejo de río, eglefino, leche, bagre, cangrejo, yogur, salmón, camarones, abadejo, sardinas, germen de trigo, almejas, lucio, semillas de calabaza, perca, queso romano,


* Fitonutrientes

  Apigen

(Fitonutriente de flavona) - Perejil, apio, semillas de apio, chiles verdes calientes, menta, cebolla roja, colinabo

Betacaroteno

(Fitonutrientes / antioxidantes): se encuentran en zanahorias, batatas, espinacas, col rizada, hojas de mostaza, calabaza, col rizada, col rizada, nabo, calabaza de remolacha, hojas de nabo, diente de león, acelga, perejil, calabaza, romaine lechuga, melón, choy boy, pimientos rojos, albaricoques, lechuga de hoja roja

Catequinas

(Fitonutriente flavonoide): granos de cacao, té verde, té negro, té Oolong, moras, ciruelas negras, cacao en polvo, uvas negras, vino tinto (Cabernet Savigon, Syrah), manzanas, chocolate negro, duraznos, albaricoques, ciruelas rojas, cerezas , peras, arándanos, nectarinas, fresas, frambuesas, uvas, arándanos, plátanos, acelgas rojas, té negro

Ácido cinámico

(Ácido orgánico): manzanas, semillas de anís, albahaca, coles de Bruselas, raíz de bardana, repollo, semillas de chía, achicoria, café, pomelo, limón, cebolla, naranja, orégano, perejil, maní, pera, papa, rábano, fresas, semillas de girasol, estragón, tomillo, tomates, manzanilla

Cumarinas

(Fitonutriente de polifenol) - Bayas, granos de cacao, zanahorias, canela, hinojo, uvas, perejil, menta, berenjena morada, estragón

Ácido ferúlico

Ácido orgánico): se encuentra en la semilla de chía, manzanas, hojas de remolacha, moras, coles de Bruselas, repollo, cayena, achicoria, cebollín, maíz, arándano, semillas de eneldo, ajo, pomelo, uvas, limones, avena, cebolla, naranjas, maní, papas, rábanos, frambuesas, arroz, salvia, espinacas, mandarina, estragón, tomillo

Ácido gálico

(Ácido orgánico) - Té, manzanas, nueces, anacardos, clavo, berenjena, avellana, uvas, guayaba, arándano rojo, orégano, granada, papas, rábanos, frambuesas, salvia, fresas, estragón, tomillo

Kaempferol

(Fitonutriente de flavonol): col rizada, hojas de mostaza, alcaparras, berros, rúcula, nabos, brotes de rábano, brócoli, escarola, espinacas, acelgas, acelgas, cebolletas, bok choy, té negro, arándanos, semillas de chía, té verde, puerros , hojas de rábano, cerveza, té oolong, espárragos


Fitosteroles

Semillas de girasol, semillas de sésamo, anacardos, aceite de semillas de sésamo, aceite de canola, aceite de germen de trigo, pomelo, aguacate, aceite de cártamo, frijoles de soya, naranjas, semillas de calabaza, higos, cebollas (cocidas), guisantes, frijoles, aceite de linaza, pistachos , albaricoques, habas, okra, soja, remolacha, espárragos, coles de Bruselas, aceite de almendras, fresas, brotes de bambú, coliflor, semillas de lino, almendras, aceite de oliva, melón, cebolla, mantequilla de almendras, duraznos, piñones, pepino, tomates, lechuga, aceite de semilla de uva, pimientos verdes, manzanas

Quercetina

(Fitonutriente de flavonol) - Chiles amarillos calientes, cebolla, chile ancho, okra, col rizada, alcaparras, espárragos, ciruelas negras, achicoria, chiles verdes calientes, berros, hojas de rábano, chiles serranos, arándanos, arándanos, cilantro, moras, higos, negros grosellas, cacao en polvo, té verde y negro, manzanas, arándano, frijoles, acelgas, pimiento verde, espinacas, guisantes de ojo negro, guisantes amarillos, brócoli

Ácido salicílico

(Ácido orgánico) - Brotes de alfalfa, cebada, remolacha, ajo, uvas, arándano rojo, maní, semillas de calabaza, grosellas rojas, frambuesas, salvia, soja, fresas, estragón, vainilla, trigo, aloe vera, raíz de regaliz, caléndula

Selenio

Nueces de Brasil, ostras, atún light enlatado en agua, mejillones, cangrejo, camarones, cangrejos de río, abadejo, claras de huevo, lenguado, champiñones, almejas, salmón, bacalao, cerdo, sardinas, bisontes, germen de trigo, bayas de trigo, pasta de trigo integral, pavo (carne ligera), vieiras, avestruz, carne de res, arenque, bagre

Tiosulfonatos

(Compuesto de azufre orgánico / antioxidante) - Ajo, puerros, chalotes, cebollín, espárragos y cebolletas

Potasio

Remolachas, acelgas, hojas de amaranto, espinacas, brotes de bambú, calabaza (bellota, hubbard, butternut), perejil, col rizada, tomates, bok choy, melón, guayaba, berro de jardín, agua de coco, zanahorias, melaza, remolacha, al horno papa, calabaza cocida, colinabo, champiñones, tomates verdes, albaricoques, tomates rojos y amarillos, tomatillos, batatas

Proteína

Pescado, cangrejo, camarones, claras de huevo, pavo, ternera, cerdo, pollo, almejas, queso, yogur, leche, tofu, lentejas, frijoles, guisantes, col rizada, pan integral

Sodio

Sal, vieiras, bacalao, platija, remolacha, claras de huevo, acelgas, sal, cangrejo, alcaparras, camarones, algas marinas, langosta, queso (cabaña, roquefort, parmesano, romano, queso feta, azul, camembert, provolone, mozzarella)

atún (enlatado en agua) salmón, agua de coco, pan, hummus

Zinc

Ostras, cangrejo, ternera, carne de venado, champiñones, avestruz, pavo, bisonte, cangrejo de río, camarones, cerdo, semillas de sandía (secas), brotes de bambú, yogur, mejillones, pollo, guisantes, chayote, lentejas, champiñones


Agua

Es importante beber suficiente agua para que todos los sistemas de su cuerpo funcionen correctamente. Hombres de 3 a 4 cuartos dependiendo de la ingesta de frutas y verduras, tamaño, temperatura exterior y tendencia al sudor. La mujer mide 2-3 cuartos dependiendo de los mismos factores. Beber agua durante todo el día. No tome más de 16 onzas a la vez.

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