EATING FOR OPTIMAL BRAIN HEALTH (50 Foods You Should Be Eating)

I recently finished reading the book “Brain Maker” by neurologist Dr. David Perlmutter in which he asserts that everything about our health — how we feel both emotionally and physically — hinges on the state of our microbiome (the vast population of organisms that lives in our body — basically our gut’s bugs).
He says that our microbiome is the ultimate brain maker, and that our gut’s bugs are just as vital to health as our heart, lungs, liver, and brain.
To break it down a bit further, he traces all manner of disease back to inflammation (e.g. diabetes, cancer, coronary heart disease, Alzheimer’s disease, depression, Parkinson’s disease, multiple sclerosis, obesity, dementia, etc.). Our immune system controls inflammation and the microbiome regulates the immune response.
He says that we can control our inflammation and brain health just by nourishing our microbiome, and that anyone can change the state of their microbiome — and the fate of their health — through dietary choices.
In fact, Dr. Perlmutter argues that the most significant factor related to the health of our microbiome (and in turn our brain health) is the food that we eat!
Eating for Optimal Brain Health
Before getting into the specific 50 foods, here are a few principles Dr. Perlmutter recommends we live by:
Choose organic, grass-fed meat, wild-caught fish, high-quality fats, and foods free of toxic ingredients and antibiotics.
A diet high in rich sources of fiber, from whole fruits and vegetables, feeds the good gut bacteria.
Your main entrée should be mostly fibrous fruits and vegetables, with protein as a side dish. The ideal plate is a sizeable portion of vegetables (2/3 of your plate) and about 3 to 4 ounces of protein.
Brain-Maker Foods
Vegetables
Leafy greens and lettuces
Spinach
Broccoli
Kale
Mushrooms
Cauliflower
Brussel Sprouts
Green Beans
Radishes
Jicama
Low Sugar Fruit

1. Avocado

2. Bell peppers

3. Cucumber

4. Tomato

5. Zucchini

6. Squash

7. Eggplant

8. Berries
   Fermented foods / Probiotics (eat at least 1 fermented food daily)

9. Live-cultured yogurt

10. Kefir

11. Kombucha Tea

12. Kimchi

13. Sauerkraut

14. Pickles (must be pickled in brine, not vinegar)

15. Picked fruit and vegetables (e.g. carrot sticks)
    Healthy fat

16. Extra-virgin olive oil

17. Coconut oil

18. Organic or pasture-fed butter

19. Almond milk

20. Olives

21. Nuts and nut butters

22. Cheese (except for blue cheeses)

23. Seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds)
    Protein

24. Whole eggs

25. Wild fish (salmon, black cod, mahimahi, grouper, herring, trout, sardines)

26. Shellfish and mollusks (shrimp, crab, lobster, mussels, clams, oysters)

27. Grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison, chicken, turkey, duck)
    Herbs, seasonings, and condiments

28. Mustard

29. Horseradish

30. Salsa

31. Herbs and seasonings
    Nature’s healthy indulgences

32. Coffee (2–5 cups daily)

33. Wine (1 glass per day for women, 1–2 glasses for men)

34. Dark chocolate (no more than 2–3 squares per day)

35. Tea
    Prebiotics (12 grams daily)

36. Raw Jerusalem artichoke

37. Raw garlic

38. Raw leek

39. Raw or cooked onion

40. Raw asparagus
    And one more “drink” for good measure

41. Filtered water (chlorine-free)
    — — — — — — — — —
    The majority of these foods and drinks are widely available in regular grocery stores, so I am definitely going to do my best build my diet around them. Perhaps it will work for you too.
    In addition, Dr. Perlmutter recommends supporting this diet by incorporating exercise (at least 30 minutes) into your daily routine, and ideally going to bed at the same time and getting up at the same time every day.
    If you’re interested in the role of the gut in determining your brain’s health, I highly recommend reading “Brain Maker.” Dr. Perlmutter goes much deeper into the science behind this phenomenon, as well as how the microbiome can become damaged throughout life, and specific types of food to avoid. But hopefully this “cheat sheet” makes it clear how to eat to protect and preserve your brain.
    Here’s to unlocking your brain’s full health and potential!
    

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