The Supernutrient Spread

Some foods not only go to your head, they keep your head going. Here are eight to carry you into your 80s—and beyond.

By PT Staff, published on July 01, 2005 - last reviewed on August 28, 2008

Kidney beans: Fiber lowers cholesterol and fosters a steady energy supply to the brain. Folate lowers artery-damaging homocysteine and boosts neurotransmitters to improve alertness, memory and mood. Iron aids cognition by making enzymes essential for neurotransmitter function. Thiamin (vitamin B1) aids attention and memory by boosting the neurotransmitter acetylcholine. Tryptophan is a precursor to the neurotransmitter serotonin.
Whole Wheat Bread: Fiber. Thiamin (B1). Ferulic acid is an antioxidant that prevents cognitive decline. Glucose furnishes energy and neurotransmitter components. Iron contributes to enzymes essential for neurotransmitter function. Riboflavin (B2) contributes to acetylcholine. Vitamin E is a brain antioxidant.
Apples: Pectin fiber. Epigallocatechin is an antioxidant that may prevent cancer. Quercetin is an antioxidant that preserves brain function, prevents Alzheimer's disease and boosts oxygen supply by aiding lung function.
Oranges: Folate. Thiamine (B1). Carotenoid antioxidants preserve nerve-cell membranes and prevent vision degeneration. Hesperidin flavonoid preserves blood-vessel function, reduces cholesterol and acts as an anti-inflammatory. Vitamin C is a brain antioxidant and aids neurotransmitter production.
Red Grapes: Anthocyanin antioxidants preserve nerve cells and prevent cancer. Resveratrol antioxidant protects the heart and especially the brain.
Milk: Calcium influences neurotransmitter release. Carnitine prevents aging by boosting mitochondria. Choline is a precursor to acetylcholine. Cobalamin (B12) also contributes to acetylcholine and to nerve-cell insulation. Niacin (B3) supports nervous system function.
Fish: Choline. Cobalamin (B12). Niacin (B3). Omega-3 fatty acids protect the heart, lower cholesterol, preserve nerve-cell function, relieve depression and fight inflammation. Pyridoxine (B6) contributes to acetylcholine.
Red Pepper: Pectin fiber. Pyridoxine (B6). Vitamin C. Beta-carotene antioxidants preserve brain function. Beta-cryptoxanthin antioxidants protect against vascular disease. Hesperidin and rutin flavonoids preserve blood vessels, reduce cholesterol, and act as anti-inflammatories. Luteolin antioxidants help prevent heart disease and stroke.