Table 1.
Select nutrients that affect cognitive function
| nutrient | effects on cognition and emotion | food sources |
|---|---|---|
| Omega-3 fatty acids (for example, docosahexaenoic acid) | Amelioration of cognitive decline in the elderly148; basis for treatment in patients with mood disorders80; improvement of cognition in traumatic brain injury in rodents81; amelioration of cognitive decay in mouse model of Alzheimer’s disease149,150 | Fish (salmon), flax seeds, krill, chia, kiwi fruit, butternuts, walnuts |
| Curcumin | Amelioration of cognitive decay in mouse model of Alzheimer’s disease123; amelioration of cognitive decay in traumatic brain injury in rodents89 | Turmeric (curry spice) |
| Flavonoids | Cognitive enhancement in combination with exercise in rodents92; improvement of cognitive function in the elderly151 | Cocoa, green tea, Ginkgo tree, citrus fruits, wine (higher in red wine), dark chocolate |
| Saturated fat | Promotion of cognitive decline in adult rodents4; aggravation of cognitive impairment after brain trauma in rodents88; exacerbation of cognitive decline in aging humans3 | Butter, ghee, suet, lard, coconut oil, cottonseed oil, palm kernel oil, dairy products (cream, cheese), meat |
| B vitamins | Supplementation with vitamin B6, vitamin B12 or folate has positive effects on memory performance in women of various ages152; vitamin B12 improves cognitive impairment in rats fed a choline-deficient diet153 | Various natural sources. Vitamin B12 is not available from plant products |
| Vitamin D | Important for preserving cognition in the elderly154 | Fish liver, fatty fish, mushrooms, fortified products, milk, soy milk, cereal grains |
| Vitamin E | Amelioration of cognitive impairment after brain trauma in rodents102; reduces cognitive decay in the elderly119 | Asparagus, avocado, nuts, peanuts, olives, red palm oil, seeds, spinach, vegetable oils, wheatgerm |
| Choline | Reduction of seizure-induced memory impairment in rodents155; a review of the literature reveals evidence for a causal relationship between dietary choline and cognition in humans and rats156 | Egg yolks, soy beef, chicken, veal, turkey liver, lettuce |
| Combination of vitamins (C, E, carotene) | Antioxidant vitamin intake delays cognitive decline in the elderly157 | Vitamin C: citrus fruits, several plants and vegetables, calf and beef liver. Vitamin E: see above |
| Calcium, zinc, selenium | High serum calcium is associated with faster cognitive decline in the elderly158; reduction of zinc in diet helps to reduce cognitive decay in the elderly159; lifelong low selenium level associated with lower cognitive function in humans160 | Calcium: milk, coral. Zinc: oysters, a small amount in beans, nuts, almonds, whole grains, sunflower seeds. Selenium: nuts, cereals, meat, fish, eggs |
| Copper | Cognitive decline in patients with Alzheimer’s disease correlates with low plasma concentrations of copper161 | Oysters, beef/lamb liver, Brazil nuts, blackstrap molasses, cocoa, black pepper |
| Iron | Iron treatment normalizes cognitive function in young women162 | Red meat, fish, poultry, lentils, beans |