Here is a list of everyday foods with beneficial qualities as
outlined in The Healthy Mind Cookbook by Rebecca Katz.
BEETS Blood flow. Cognitive
Beets have lots of folate, which
can help stave off dementia, and
they’re also high in nitrates, associated with executive functioning
in the brain. Additionally, they are
rich in betalains, which may keep
depression at bay.
CASHEWS Healthy sleep. Learning.
Memory. Mental energy. Mood.
Packed with zinc, magnesium, thiamin
and more, cashews are quite the little
powerhouses. Studies have shown that
magnesium may regulate sleeping patterns,
while zinc boosts memory. In women, thiamin is associated with improved mood as
well as mental vitality.
COCONUT MILK Cognitive
functioning. Focus. Mental
One of the assets that makes
coconut milk so special is its
wealth of medium-chain triglycerides. After only a single
serving, these triglycerides have
been shown to help cognitive
performance in Alzheimer’s patients. Coconut milk also contains
vitamin C and other minerals that help mood and energy.
KALE Learning. Memory. Mood.
It’s the hot food of the moment for
good reason — it’s one of the healthiest you can eat. Rich in vitamins A
and K, kale helps boost memory and
facilitates learning. Additionally, it has
45 different antioxidant flavonoids and
contains minerals that help prevent
ONIONS Cognitive functioning. Energy.
Focus. Memory. Neuronal health.
Onions are a good source of B vitamins
and have proved to help fight depression in
animals. They are also rich in antioxidant
flavonoids that protect neurons from injury.
Remember to not over-peel your onion; the
antioxidants are concentrated near the surface.
functioning. Memory. Mood.
The high level of antioxidant poly-
phenols is one of the reasons
pomegranates have been hailed as
super fruits, but the benefits go far
beyond that. A recent study found
that pomegranate juice stopped lapses in memory that normally
occur after heart surgery, and the fruit’s vitamin K and folate pro-
tect against loss of brain function.
QUINOA Cognitive functioning.
The ancient grain that’s in everyone’s bowl
these days is a great source of zinc and loaded
with nutrients considered better for your heart
than wheat. Quinoa also has plenty of folate,
which helps prevent dementia.
SAFFRON Cognitive functioning. Mood.
Healthy sleep. Learning. Memory.
A great source of iron, saffron is especially useful for women during their childbearing years
when iron deficiencies can cause many cognitive
problems. Saffron also has a good amount of
magnesium, which is connected to better sleep.
WALNUTS Cognitive functioning. Focus. Healthy sleep.
Memory. Vascular health.
Walnuts help keep the cardiovascular system healthy, which is important for the brain, as studies show that people
with low risk factors for heart disease do
better on cognitive tests. To get the most out
of your walnut, leave the skin (the waxy outermost part of shelled walnuts) on — that’s
where most of its antioxidant phenols live.
Foods With Benefits