The brain power nutrient guide

oatmeal, peas, lima beans

FOLIC ACID (FOLATE/FOLACIN)

Aids CNS development, helps maintain normal levels of

serotonin

RDA: M 200 mcg

F 180 mcg

Liver, kidneys, dark green leafy vegetables, wheat

germ, dried peas and beans

VITAMIN C

Antioxidant; helps prevent breakdown of vitamin E

RDA: 60 mg

RD: 240-300 mg

Citrus fruits, tomatoes, strawberries, melon,

green pepper, potatoes, dark green vegetables

VITAMIN E

Antioxidant

RDA: M 15 IU

F 12 IU

RD: 200-400 IU

Vegetable oils, margarine, wheat germ, whole

grains, liver, dried beans, leafy green

vegetables. Supplement recommended since RD

cannot be acquired from food.

ESSENTIAL FATTY ACIDS

Form nerve cell membranes

RD: 3-6 oz. fatty fish;

2-3 tsp. veg. oil; or

1-2 fish oil capsules

Salmon, mackerel, tuna, sardines, all seafood

Flaxseed, canola, soy, and walnut oils

IRON

Transports oxygen to cells, facilitates neurotransmitter

dopamine

RDA: M 10 mg

F 15 mg

Liver, Kidneys, red meats, egg yolk, dark green

leafy vegetables, raisins, dried apricots,

prunes, dried beans and peas, potatoes,

blackstrap molasses, enriched and whole-grain

cereals

CALCIUM

Regulates nerve impulse transmission

RDA: M 800 mg

F 800 mg

RD: F 1-1.5 g

Dairy products, canned salmon/sardines eaten

with bones, dark green leafy vegetables, citrus

fruits, dried beans and peas

MAGENSIUM

Aids transmission of nerve impulses

RDA: M 350 mg

F 280 mg

Raw leafy green vegetables, almonds, cashews,

soybeans, seeds, whole grains

ZINC

Aids production of over 300 enzymes, many in brain

RDA: M 15 mg

F 12 mg

Meat, liver, eggs, poultry, seafood, milk, whole

grains

MANGANESE

Aids regulation of nerve impulses

ESADDI: 2-5 mg

Nuts, whole grains, vegetables and fruits, tea,

instant coffee

SELENIUM

Antioxidant; prevents breakdown of fats, vitamin E

RDS: M 70 mcg

F 55 mcg

Brazil nuts, whole grains, meat, egg yolks,

chicken, milk, garlic

COPPER

Aids formation of red blood cells; part of respiratory enzymes

ESADDI: 1.5-3 mg

Oysters, nuts, cocoa powder, beef and pork

liver, kidneys, dried beans

BORON

Aids enzyme production; influences movement of calcium into

cells

RD: 3 mg

Apples (1 mg each) peaches, pears, grapes, nuts,

peanuts, legumes, broccoli, leafy green

vegetables

CO-ENZYME Q10

Antioxidant

--

Manufactured in body in minute amounts;

supplements

GLUTATHIONE

Antioxidant

--

Avocados, asparagus, watermelon, grapefruit,

oranges, strawberries, fresh peaches, okra,

white potatoes; supplements

LIPOIC ACID

Antioxidant

RD: 50 mg

Manufactured in body in minute amounts;

supplements

POLYPHENOLS

Antioxidants

--

Black and green tea, red wine

RDA: Recommended Dietary Allowance

ESADDI: Estimated Safe and Adequate Daily Dietary Intake

RD: Recommended Dose if different from RDA or ESADDI