Helps brains cells communicate with one another and helps transport nutrients into brain cells. Needed to keep blood pressure normal.

1,000 milligrams; 1,300 for teens; 1,200 for people over 50

Yogurt, milk, tofu (w/calcium sulfate), dark green leafy vegetables, fortified cereals and juices

Necessary for normal development of a baby’s brain. An ingredient for a brain chemical linked with memory storage. Needed for flexible, resilient cells

125-550 milligrams depending on age

Soybeans, eggs, chicken & turkey, salmon, flounder, cod, pork, beef, wheat germ

Important for the structure and function of the brain. Helps produce red blood cells that carry oxygen to the brain. Helps keep blood vessels healthy.

2.0 milligrams

Nuts and seeds, fortified ready-to-eat cereals, beans

Helps lower blood cholesterol, reducing risk of plaque building up inside arteries in the brain.

Kids: age + 5 = number of grams; Teens and adults: 25-30 grams

Oats, barley, flaxseed, fruits, vegetables, beans

Along with vitamin B6 and B12 may help keep arteries healthy. May be beneficial to mood.

400 micrograms

Beans, spinach, peas, nuts, orange juice, fortified cereals

Needed to make hemoglobin, which carries oxygen to the brain. Too little iron in the diet can affect attention span.

18 milligrams

Beef, dark meat chicken/turkey, clams, fortified cereals, soybeans and other beans, spinach

Needed for normal nerve function. Works with calcium to relax blood vessels and keep blood pressure normal. Too little may damage arteries.

400 milligrams

Halibut, nuts, beans, yogurt, whole grains (oats, whole wheat, brown rice, quinoa, barley), spinach

Needed for the development and growth of brain cells. Helps build the network that brain cells use to communicate with each other and stay more fluid and nimble.

0.5 - 1.8 grams per day (EPA and DHA) 

Particularly EPA and DHA (two types of omega-3 fats). They are found in fish such as trout, salmon, mackerel, herring, tuna, halibut, striped bass

Critical for communication between nerve cells and for maintaining a healthy blood pressure.

3,500 milligrams

White and sweet potatoes, beans, milk and yogurt; halibut, soy, dark green leafy vegetables, bananas, oranges and tomatoes

Protects brain cells from damage free radicals (unstable cells) can cause.

70 micrograms

Nuts, tuna, beef, fish, turkey and chicken, whole grains

Its antioxidant actions may help protect brain cells from harm.

5000 International Units

Orange-colored fruits and vegetables (carrots, cantaloupe, sweet potatoes, etc.), dark green vegetables

Pivotal in getting energy and nutrients to the brain. Needed for communication between nerve cells.

1.5 milligrams

Asparagus, spinach, peas and Brussels sprouts; winter squash, beans, oats, tuna

Needed for the production of red blood cells which carry oxygen to the brain. It, plus B12 and folate, may help keep arteries healthy.

2.0 milligrams

Fortified breakfast cereals, potatoes, banana, beans, chicken, dark green vegetables, halibut

Low levels may lead to dementia. Needed for red blood cells to form.

6.0 micrograms

Fish and shellfish, beef, fortified breakfast cereals, yogurt

Antioxidant extraordinaire – protects brain cells from damage and protects/enhances the activity of other antioxidants such as vitamin E and beta-carotene.

60 milligrams

Citrus fruits and strawberries, tomatoes, Brussels sprouts and broccoli, red peppers, papaya, kiwi, dark green leafy vegetables

Protects cells from damage and “detoxifies” or disarms free radicals (unstable cells).

30 International Units

Nuts, seeds, vegetable oils

Needed for the brain to mature. Needed for brain growth and memory. Also has antioxidant capabilities.

15 milligrams

Oysters, crab, beef, pork, poultry, beans, fortified cereals