Brain Friendly Diet

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by Patrick Holford

The starting point for tuning up your brain it to follow an optimum nutrition diet and take daily supplements. Here are the ten golden rules to follow to make sure your diet is maximizing your mental health.

  • Eat whole foods – wholegrain, lentils, beans, nuts, seeds, fresh fruit and vegetables – and avoid refined, white and overcooked foods.
  • Eat five or more servings of fruits and vegetables. Choose dark green, leafy and root vegetables such as watercress, carrots, sweet potatoes, broccoli, Brussels sprouts, spinach, green beans or peppers, raw or lightly cooked. Choose fresh fruit such as apples, pears, berries, melon or citrus fruit. Have bananas in moderation. Dilute fruit juices and only eat dried fruits infrequently in small quantities, preferably soaked.
  • Eat four or more servings of wholegrain such as rice, millet, rye, oats, whole-wheat, corn or quintal as cereal, breads and pasta.
  • Avoid any form of sugar, and foods with added sugar.
  • Combine protein foods with carbohydrate foods by eating cereals and fruit with nuts or seeds, and ensuring you eat starch foods (potato, bread, pasta or rice) with fish, lentils, beans or tofu.
  • Eat cold-water carnivorous fish. A serving of herring, mackerel, salmon or fresh tuna two or three times a week provides a good source of omega-3 fats – or good vegetable protein sources, including beans, lentils, quintal, tofu (Soya) and ‘seed’ vegetables. If eating animal protein, choose lean meat or preferably fish, organic whenever possible.
  • Eat eggs – preferably free-range, organic and high in omega-3s.
  • Eat seeds and nuts. The best  seeds are flax, hemp, pumpkin, sunflower and sesame. You get more goodness out of them by grinding them first and sprinkling on cereal, soups and salads.
  • Use cold-pressed seed oils. Choose an oil blend containing flaxseed oil or hemp oil for salad dressings and cold uses, such as drizzling on vegetables instead of butter.

Minimise your intake of fried food, processed food and saturated fat from meat and dairy. containing essential fats, phospholipids, vitamins and minerals. Further details can be found in the book Optimum Nutrition for the Mind. I also recommend taking brain friendly supplements


To keep your memory and concentration as sharp as a razor I recommend you take:



Author - Detox Diet

Published - 2007-03-14