This document provides information on foods, vitamins, minerals, herbs and spices that can boost brain function and support a healthy life. It lists the top 12 brain-boosting foods such as fatty fish, green tea, dark chocolate, and recommends getting vitamins and minerals from a variety of fruits and vegetables. The document also outlines the health benefits of common herbs and spices, minerals, and amino acids.

1. Food and Nutrients for a Healthy Life
Fruits
Vegetables
Vitamins and Minerals
Cooking Herbs
Herb supplements with medicinal effect

2. Top 12 Brain Boosting Foods
1. Fatty Fish contains DHA and Omega 3 plays critical role in brain
function. Many vitamins need fat to break them down and vitamins
A,E,D or K can get absorbed into the system
3. Green Tea is full of antioxidants, high concentrations of polyphenols.
Helps to control build up of proteins in brain causing the plaque. Two
cups a day will give your brain a boost, gives the ability to concentrate.
Buncha green tea is the best and most effective (Japanese) or Longjing
(Chinese)
4. Dark Chocolate - is antioxidant rich food. It protects your brain as you
age and could reduce inflammation, contains flavonoids, as well mainly
Procyanidin that boosts the circulation to the brain bringing in nutrients
and oxygen. Look for the percentage of the cacao listed on the label.
5. Grape Juice – is full of nutrients and contains antioxidants that
increases overall cognitive function. Plays the role of increasing the
Dopamine function as neurotransmitter and contain Resveratrol that
reduces plaque in the brain.
6. Apples have dementia-fighting qualities. Source of vitamin C and source
of Quercetin that is powerful anti-oxidant. Keep in mind saying: Apple a
day keeps the doctor away.

3. Top 12 brain Boosting foods
7. Leafy Greens – could boost your memory because they contains iron. Spinach in
particular is very rich in Iron. Beside spinach, lettuce, mustard greens, turnip
greens, collard greens, bok choy. Romaine lettuce, arugula, kale. Swiss chard and
dandelion greens.
8. Avocados – are excellent source of healthy fats and helps the blood flow into
brain by bringing nutrients. Avocado contains 14 minerals as copper and iron.
Avocado oil is used universally for antibacterial anti-wrinkle and healing properties.
There are rich in fatty acids, Vitamin A, B1 and B2. Body needs good fats to stay
healthy. They contain beta-sitosterol that is shown useful in men’s prostate
function
9. Curry – Ingredient in Curry that is beneficial Turmeric and Curcumin has been
proven to have anti-tumor, antioxidant and anti-inflammatory properties. Curry
could be used for cooking and could be added to yogurt to add flavor.
10. Coffee –is stimulant boosting brain power. Coffee contains antioxidants. Coffee
could stop headaches manage asthma, prevent cavities and help concentration.
So drink in moderation.
11. Olive Oil –is high in monounsaturated fats. Healthy fats keep cognitive abilities
stronger. Should be used mainly on salads due to burning properties. Other oils
are: canola oil, peanut oil, sunflower oil to name few.
12. Barley – helps in production of acetylcholine. It is chemical that helps in the
functioning of your brain. There are two types of barley. Pot barely is larger kernel
and it takes longer to cook. Pearl barley have been polished and makes the grains
smaller. They could be used in salads, puddings, soups and other meals as well.

4. Vitamins and Minerals
• Vitamin A – deficiency appears in dry hair or skin, conjunctiva, insomnia, fatigue,
sinusitis colds and other respiratory disorders, kidney infection. Vitamin A enhances
immunity heals gastro intestinal ulcers, maintains repair of epithelial tissue and acts
as antioxidant. Large amounts could be toxic.
• B1 and B2– enhances circulation and blood formation, brain function, energy,
growth, protects body from degenerative process, it is in large quantities in brown
rice, egg yolk, yeast, broccoli, Brussels sprouts., plums, oatmeal's
• B3 Niacin – proper circulation and healthy skin, nervous system and metabolism
of carbohydrates and fats
• B5 Pantothenic Acid –anti-stress vitamin affecting neurotransmitters, converts
fats and carbohydrates to energy. Needed for the function of gastrointestinal function
and for treatment of depression.
• B6 Pyridoxine – body function, mental health. Plays role in cancer immunity.
• B12 Cyanocobalamin – is need to prevent anemia, formation of red cells
helps proper digestion and absorption of the food. B12 prevents nerve damage.
Deficiency can cause digestive disorder, chronic fatigue, depression, inflammation

5. Vitamins and minerals
• Biotin - aids fatty acid production and aids in cell growth. It is needed for healthy hair and skin.
It promotes healthy nerve tissue, bone marrow, sweat glands and helps relieve muscle pain.
• Folic Acid – it is considered brain food. Plays role in immunity, proper formation of blood
cells. It helps relive the muscle pain. Deficiency muscle pain, high blood sugar. Hair loss,
inflammation, hair loss depression
• Choline - is needed for proper transmission of the nerves, brain impulses, gallbladder
regulation and liver function
• Vitamin C – is antioxidant that is required for tissue growth and repair. Adrenal function. It is
needed for metabolism of folic acid, tyrosine and phenylalanine, healthy gums, immunity,
• Vitamin D – essential for the absorption of Calcium, development of bones, and teeth in
children. It protects against muscle weakness, thyroid function and blood clothing
• Vitamin E – Cancer prevention, cardiovascular, normal blood clothing, relaxes leg cramps,
prevents cell damage and stimulates cell growth. Deficiency results in damage to red blood cells
and destruction of nerves.
• Vitamin K – is needed in production of prothrombin , is needed in bone repair, promoting
healthy liver function and prevents osteoporosis.

6. Fruit charts
• Apple - contains: fiber * minerals and vitamins A, B1, B2, Niacin, Folate,
Pantothenic acid, B6,C,E and K
• Avocado – contains * mineral same as apple except Calcium, Vitamin A,C,
B1, B2, Niacin, Folate, Pantothenic acid, B6, C, E, K.
• Banana – contains same *minerals and vitamins as apple but it contains
very high potassium, iron, magnesium , selenium. It is described useful for
depression because it contains tryptophan, PMS, Potassium for blood
pressure and iron for anemia and constipation due to high fiber content. It
is used as cooling fruit and is useful in mosquito bites, by rubbing the
affected area.
• Blackberries are very high in Calcium, Phosphorus, Magnesium, Zinc and
Manganese.
• Blackcurrants – are high in potassium, phosphorus, calcium, Iron, low in
calories high in fiber and vitamin C and A.
• Blueberries – similar to blackcurrant not as high in minerals and vitamins
A, E and K
• Breadfruit, very high in potassium, vitamin C and folate.

7. Fruit charts
• Cantaloupe – very high in vitamin A, vitamin C,
• Cherries – High in A and K known to be used for treatment of gout.
• Chinese pears – potassium and vitamin K.
• Cranberries – very high in vitamin A,E and pantothenic acid they
are beneficial for treatment urinary track infections. Acidiphies urine
and kills bacteria
• Dates – very high in potassium, high in fiber, sugar, calcium,
selenium and iron.
• Figs – high in fiber, contains high amount of vitamin A Potassium
and calcium.
• Gooseberries – contain very large amount of vitamin A (435 IU) rich
in calcium and potassium.
• Grapefruit – high in potassium and vitamin A (2132 IU) and vitamin
• Grapes – are high in antioxidants , potassium, vitamin A and
contains Resveratrol.

8. Fruit chart
• Guava – very high in fiber, potassium 688 mg, phosphorus, magnesium, and vitamin
A 1030 IU, C 376.7 mg, K 4.3
• Kiwi – Vitamin A, C, K 27.8 mcg and low calories
• Lemon and Lime - used for marinating, refreshment drink high with mineral, vitamin
and acid content.
• Lychee – high in potassium, phosphorus and magnesium,
• Mango – high in potassium, calcium, magnesium and very high in vitamin A 1584 IU,
high in C, K, sugar and calories.
• Nectarine – high fiber, low calories, high in A, potassium, phosphorus and vitamin K .
• Olives – rich in fatty acids minerals, vitamins and fibers.
• Orange – high in vitamin A, C. folate, potassium calcium and fiber
• Papaya – high in potassium, calcium, vitamin A 1532 IU, C, K folate, pain enzyme is
useful for digestion and it has antibacterial activity.
• Passion – fruit very high in potassium 821 mg, A 3002 IU, vitamin C , phosphorus
160 mg, magnesium 68 mg, calcium and iron is high as well
• Peach – high in A and fiber and sugar
• Pineapple – contains all minerals and vitamins and its enzyme is useful for cold

9. Fruit charts
• Plum – high in fiber, potassium, vitamin A and K 10.6 mcg it used as
laxative.
• Pomegranate – high in potassium, very high in phosphorus 102 mg,
magnesium, calcium and folate 107 mg
• Prickly pear - is high in is high in potassium phosphate, magnesium,
calcium and very high in vitamin K.
• Raisins – high in potassium, phosphorus, magnesium and calcium.
• Raspberries – low calories, low sugar, high potassium, calcium,
magnesium vitamin K A and C.
• Starfruit aka Carambola – low calories , low sugar high potassium,
Vitamin A and C.
• Strawberry – low sugar, low calories high potassium, phosphorus,
magnesium, calcium , vitamins A,C and K.
• Tomato- high in vitamin A 1025 IU, K 9.7 and potassium
• Watermelon – high in sugar, potassium and vitamin A 1627 IU

10. Vegetables
• Alfalfa sprouted – high in K vitamin
• Asparagus – contains silica and is very good for urinary track
• Bok Choy – very high in potassium. phosphorus , magnesium and very
high in calcium 158 mg, Vitamin K 57,8 mcg, Vitamin C
• Broccoli – very high in all minerals and Vitamin A 1207 IU, vitamin K 110
mcg, Folate 110 mcg,
• Carrots – vitamin A 13286 IU, high vitamin K,
• Celery – High in potassium, phosphorus, magnesium and calcium
• Sweat potatoes, Swiss chard, Taro – high in potassium
• Spirulina – very high in minerals
• Spinach – low in calories high in minerals and vitamin K 144 mcg
• Potatoes – high in potassium, minerals and Folate very high.
• Pumpkin – High in potassium and very high in vitamin A 12230 IU

11. Vegetables
• Peas – High in potassium, phosphorus 187, calcium vitamin A, vitamin K
• Kale – High in mineral and very high in vitamin A and K (1062 mcg)
• French beans – very high in minerals
• Daikon radish – high in minerals
• Rest of vegetables contain on average amount of minerals and vitamins
• Many contain high amounts of proteins like mushrooms, lentils and peas.

12. Common Herb and spices and their Health
benefits
• Parsley – is diuretic, aids edema, helps indigestion, anti gas, promotes healthy
thyroid function
• Capsicum – (cayenne) increases thermo genesis, increases circulation, produces
pain reliever (Endorphin), promotes hearth health, aids digestion and enhances
performance of other herbs, good for kidneys, heart, pancreas, spleen and stomach,
sinus infection, used with lobelia for nerves
• Ginger – aids digestion and hypertension, promotes lung function, strengthens
adrenal glands, relieves morning sickness, nausea and gas.
• Rosemary – aids strong hair growth, enhances memory function, protects brain
from free radicals damage, combats fluid retention.
• Garlic – has antibiotic activity, anti-fungal, anti-parasitic, antiviral, detoxifies,
strengthens blood vessels, lowers blood pressure, enhances immune function.
Contains Allicin and Tellurium.
• Peppermint – aids chills, fever, nausea, colic, diarrhea, headaches, digestion.
• Sage – aids circulation, mental clarity, has anti-microbial and anti-inflammatory
properties
• Basil – used to relieve nervous disorder, headaches, rheumatic pain

13. Common Herbs and Spices and their Health
benefits
• Dill – relieves colic, indigestion, gas, promotes breast milk production, colds,
menstrual pain, insomnia,
• Oregano – anti-oxidant, anti-microbial, anti-parasitic, immunostimulator
• Thyme – anti-parasitic, relieves muscle pain an tightness, makes cough more productive,
enhances immune system
• Cilantro – Appetite stimulant, indigestion, bad breath, joint pain, hemorrhoids, liver
cleanser from metals mainly lead
• Horseradish – body cleanser of toxins, stimulates digestion, relives cough and stiff
muscles
• Aloe – relives burn, itching, wound healing, insect bites, indigestion, itchy scalp and
dandruff
• Caraway seeds – Appetite stimulant, indigestion, gas pain, cough, menstrual pain
• Chamomile – skin care, indigestion, antibacterial, insomnia, nausea, hair care,
anti-inflammatory, nerve tonic, sleep aid, colitis

14. Common Herbs and Spices and their Health
benefits
• Fennel – indigestion, appetite suppressant, skin care, sore throat eye compress
• Elder – Colds, coughs, eye compressor, flu, arthritis, hay fever, skin care, sore
throat
• Ginseng Roots – Stress, Nervous exhaustion, recovery from illness
• Anise Seeds – aids digestion, used as flavoring clears mucus, combats
respiratory infection such as sinusitis

15. Minerals
• Calcium – healthy bones
• Boron – healthy bones
• Chromium picolinate – metabolism of glucose, synthesis of cholesterol, conversion of fat
to muscles
• Copper – formation of bones and hemoglobin, works in balance with zinc and vitamin C
• Germanium – improves oxygenation, keep immune system functioning properly, fights
infection, stimulates the immune system, 300 mg a day improves illness, rheumatoid arthritis, food
allergies, candidiasis, and chronic viral infections, AIDS.
• Iron – most important function in hemoglobin production. Deficiency causes internal bleeding,
excessive menstrual bleeding, anemia, brittle hair, fatigue
• Magnesium – aids calcium absorption , prevents crystal formation, prevents calcification of
soft tissue, prevents cardiovascular disease
• Manganese – is needed for protein metabolism and synthesis of bone. It is used in
formation of cartilage. and syntheses of lubricating liquids
• Potassium – is important for healthy nervous system and regular heart rhythm. It helps
prevent strokes, aid proper muscle contraction and controls body water balance
• Sodium – is needed for proper water balance
• Selenium – aids production of antibodies helps maintain healthy heart and liver function.
Deficiency was linked to cancer and heart disease.

16. Amino Acids
• Alanine – aids metabolism of glucose, excessive levels are associated with Epstein-
Barr virus and chronic fatigue syndrome
• Arginine – role in immune function, cancer prevention
• Aspartic Acid – helps fatigue and play role in metabolism in brain disorder
• Carnitine – increases use of fat as energy, source of energy in muscles
• Citrulline – detoxification of ammonia that damages the cells
• Cysteine – aids in collagen production, important for formation of the skin, hair and
nails
• GABA – Neurotransmitter in CNS
• Glutamac acid – Neurotransmitter, increases firing of neurons
• Glutamine – prevents muscle wasting, is useful in arthritis, fibrosis and autoimmune
diseases.
Glutathione – effects the nervous system, tremor and luck of coordination, should
not be taken by person with cirrhosis, poor kidney function
• Glycine – is necessary for central nervous system and healthy prostate
• Histidine – growth and repair of tissue
• Isoleucine – hemoglobin formation and regulates the blood sugar
• Leucine – protects muscles and acts as the fuel
• Lysine – building protein and proper growth of bones

17. Amino Acids
• Methionine – brake down of fats
• Ornithine – Helps release of growth hormone which promotes the metabolism of
excess fat
• Phenylalanine – works on formation of pain function
• Proline – skin texture and collagen
• Serine – metabolism of fats and fatty acids
• Taurine – needed for heart and skeletal muscles
• Threonine – proper protein balance, formation of collagen, aids for liver
• Tryptophan – necessary for vitamin B3 niacin production
• Tyrosine – Neurotransmitter, brain function
• Valine – muscle metabolism

18. Natural food supplement
• Acidophilus
• Alfalfa
• Aloe Vera
• Barley
• Bee products
• Bee pollen
• Bee propolis
• DMSO
• Essential fatty acids
• Fish oil
• Fiber
• Garlic
• Ginkgo
• Grape seed oil
• Co-Q-10
• Guar Gum
• Honey
• Kelp
• Reishi Mushroom
• Green Tea