47 dietary compounds you absolutely must eat!

47 DIETARY COMPOUNDS YOU ABSOLUTELY MUST EAT!

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The average human brain is about three pounds of fat and nerves. Quite frankly, it doesn’t look that impressive - all squishy, pinkish and bloody...ugh. However, your brain pulls its weight. While the brain may use a whopping 20% of the blood flow and oxygen in your body, it is, quite literally, the brains of the operation.

At Interactive Metronome®, we are committed to brains. They may be ugly, but we love brains. We want to help every brain be the best brain that it can be. There are a lot of ways to keep your brain healthy - special training, exercise and cutting out stress are all great ways to help your brain. But what about your diet? After all, you are what you eat.

Sound familiar? I’m sure you have heard the expression. It rings true; good in, good out. No other organ

demonstrates this better than the brain. While we are not advocating any particular diet, there are definitely good and bad things to eat. Everything you eat plays a role in your overall health. Where do we even begin?

Gosh, there is so much to talk about. We could go on for hours, but we won’t. We decided to put it in a nifty little ebook that you can peruse at your leisure...perhaps when you are enjoying a snack.

So, sit back and enjoy some brain food about brain food.

47 Dietary Compounds You Absolutely Must Eat!3

EssEntial nutriEnt quick guidE

1. Carbohydrates

2. Fat

3. Fatty Acids - Alpha Lipoic Acid

4. Protein - L-glutamine

Vitamins

5. Vitamin A6. Vitamin B17. Vitamin B28. Vitamin B39. Vitamin B510. Vitamin B611. Vitamin B712. Vitamin B913. Vitamin B1214. Choline

15. Vitamin C16. Vitamin D17. Vitamin E18. Vitamin K

Minerals

Macrominerals19. Calcium20. Chlorine21. Magnesium22. Phosphorus23. Potassium24. Sodium25. Sulfur

Microminerals26. Iron27. Zinc28. Manganese29. Copper30. Iodine31. Selenium

32. Cobalt33. Molybdenum34. Chromium

Ultra Trace Minerals35. Boron36. Nickel37. Lithium38. Silicon39. Arsenic40. Tin41. Germanium42. Vanadium

Other Dietary Compounds

43. Bromine44. Flourine45. Strontium46. Fiber47. Water


1. carbohydratEs“Low carb, no carb. Avoid sugars. Atkins® is the only way to lose weight.”

You hear it all the time, but it isn’t always how much you eat; in this instance, it is what type you eat. Simple sugars might be easy to use, but they are inefficient and short-lived. Complex carbohydrates can give your body slow, regulated energy, which is important to balance metabolism, mood swings, tiredness, blood sugar and weight. Your brain needs glucose, and complex carbohydrates can be broken down into glucose.

Dietary experts don’t fully agree on a number, but somewhere between 45-75% of total energy consumption should come from carbohydrates (only 10% of which should come from simple sugars such as refined sugar, high fructose corn syrup, and surprisingly, most fruits). As your body’s number one fuel source, they are also your brain’s number one fuel source. Choose wisely.

Sources: brown rice, quinoa, whole-grain bread, potatoes, beans and lentils


2. Fat

Not a fat! In fact, when originally discovered in the 1920’s, they were listed as vitamins, but later research showed they had more in common with fats. Regardless, these wonderful little acids are an essential part of brain function. DHA, a form of omega-3 fatty acid, makes up a large portion of your brain’s grey matter. The transmission of electrical signals across the synapses is dependent on fatty acids. Fatty acid levels also affect serotonin neurotransmitter levels, which control mood and sleep.

Sources: wild salmon, flax seeds, spinach, kidney beans, mangoes and papayas

3. Fatty acids

We all know not to eat a lot of fat, but here again, it may matter more what kind of fats you eat. There is fat in brain cell membranes and neurons. Vitamins A, D, E and K are fat soluble, which means our bodies can only use them with fat.

Fats insulate the brain, helping to maintain temperature and protect it from shock. Fats can also be broken down into fatty acids and glycerol; glycerol can be broken down into glucose, a.k.a. brain fuel.

Sources: olive oil, butter, nuts, animal fat and seeds


You don’t have to actively seek out alpha lipoic acid (ALA). It is a fatty acid found inside every cell in the body. Your body should be able to make enough if you eat healthy; plus, intestinal absorption of raw ALA is generally low anyway.

It is used to produce energy for normal bodily function by helping to convert glucose. Additionally, ALA is an antioxidant (more on those under “Vitamins”). What makes ALA unique is that it functions in water and fat (unlike vitamins C and vitamin E, which are more common antioxidants). If that wasn’t cool enough, it also seems to recycle antioxidants such as vitamin C and glutathione after they have been used up. Glutathione is another important antioxidant that helps the body eliminate potentially harmful substances. But ALA does more than recycle, it also increases the formation of glutathione.

ALA can also cross the blood-brain barrier, a wall of tiny vessels and structural cells. It is thought to protect brain and nerve tissue by preventing free radical damage where some other antioxidants cannot go. This may help explain why research shows ALA can ease the symptoms of peripheral neuropathy

and slow the effects of aging (even grey hair, wrinkles, cataracts, high blood pressure, glaucoma and Alzheimer’s!).

Sources: spinach, yeast, brussel sprouts, rice, organ meat and broccoli

alpha lipoic acid a vEry spEcial Fatty acid


Protein is second only to water in percentage of total body weight. Everything in our bodies is made of proteins. And although it is true that the brain is made up mostly of fat, the building blocks of neurotransmitters are amino acids. Proteins are made of amino acids, and our bodies know how to pull them apart put them back together. There are 20 amino acids that humans use to construct various body parts; nine of these amino acids must come from our diet (essential) and the other 11 (non-essential) can be produced…albeit mostly by using essential amino acids.

Of the amino acids, two (tryptophan and tyrosine) affect mood and energy levels. Eating a morning meal high in protein will cause a spike in tyrosine levels, which will trigger a release of norepinephrine and dopamine, both of which promote alertness and energy. Conversely, tryptophan will win out if you eat a large dose of carbohydrates. Tryptophan will cause a release of serotonin, which can make you tired.

Sources: chicken breast, milk, cheese, eggs, yogurt, soy and other beans

4. protEin


L-glutamine is considered a conditional amino acid, and is one of the most abundant amino acids in the blood. While much of the research on l-glutamine is related to the treatment of trauma, burns, injuries and intense athletic performance, some studies show a strong link to intelligence, equilibrium, alertness and memory. Low levels of l-glutamine have also been found in children with ADHD. Additionally, l-glutamine is the precursor of GABA, a calming and mood stabilizing amino acid. GABA can stop the brain’s synapses from over-firing, prevent stress-related messages from reaching motor centers of the brain, relieve pain, improve sleep and help regulate blood pressure. GABA has been studied as a treatment for epilepsy, bipolar disorders, anxiety, schizophrenia, dementia and cancer.

Sources: wheat germ, oats, lean beef, eggs, spinach and cabbage

...a very special amino acid


V itaminsBefore we get into the discussion of vitamins, there are a few terms with which we should familiarize ourselves. Some vitamins are antioxidants, or molecules that prevent oxidation. Oxidation is a chemical reaction that produces free radicals when electrons and hydrogen atoms are transferred. Free radicals can set off chain reactions in cells that will ultimately damage or kill the cell.

Vitamins can also be classified as water-soluble (B’s and C) and fat-soluble (A, D, E and K). It is important to have a steady intake of water-soluble vitamins in your diet since they cannot be stored and are excreted in urine. Fat-soluble vitamins rely on fat in the intestinal tract for absorption. Since they can be stored, fat-soluble vitamins have a greater risk of accumulating to a toxic level in the body. However, that does not mean water-soluble vitamins are harmless; overdoses of some B vitamins cause diarrhea, heartburn, nerve damage, nausea and liver damage.


5. V itamin a

Also known as Retinol, Retinal, Retinoic Acid and Beta-Carotene, to name a few.

Vitamin A is most closely related to skin and vision health, but it plays an important role in overall health. It is generally associated with foods that are a certain color; perhaps the pictures give it away. Considering so many disorders are related to visual processing, keeping your eyesight at optimal levels will help your brain stay sharp. Vitamin A is also an antioxidant and it also helps reduce stress levels, both of which have a positive impact on the brain.

As a fat-soluble vitamin, toxicity is a risk. Excessive intake can lead to blurred vision, nausea, headaches, irritability, hair loss, muscle pain, fatigue, fractures, insomnia and diarrhea. Assuming you get the dose right, vitamin A can enhance learning and memory by unlocking the brain’s ability to communicate more efficiently.

Sources: sweet potatoes, carrots, pumpkins, oranges and leafy vegetables


6. V itamin b1 Also known as Thiamine.

Thiamine is essential for proper function of the nervous system. Deficiency can lead to life threatening conditions like Korsakoff’s syndrome, which causes apathy, neuron damage, amnesia, confabulation (invented memories), impaired executive function and hemorrhaging. Another form of deficiency, dry beriberi, can cause paralysis, changes in sensory perception, loss of coordination, behavioral changes, pain and weakness. Some research even suggests that thiamine deficiency during early childhood will cause multiple developmental problems, notably lifelong language disorders.

Sources: fish, pork, nuts, seeds, green peas, squash and beans

7. V itamin b2Also known as Riboflavin.

This is one of the only vitamins that doesn’t directly affect the brain, at least in the sense that a deficiency will result in visible neurological signs. However, riboflavin is important for metabolism and energy consumption; therefore, a riboflavin deficiency will lead to reduced energy stores for the brain. Less energy means it has to slow down sometimes (obviously, not ideal).

Sources: dairy products, almonds, spinach, mushrooms and sesame seeds


8. V itamin b3 Also known as Niacin.

Niacin is another major B vitamin that improves health in a variety of ways.

Most people may know that niacin reduces bad cholesterol and relieves joint stiffness, but they don’t know how important it is for your brain. Pellegra, a niacin deficiency can lead to dementia, Alzheimer’s, depression, irritability and inattention. Niacin helps prevent and treat diabetes, especially in children. Niacin also boost energy, aids in circulation (which helps prevent strokes) and helps flush toxins out of the body. As if that wasn’t all enough, niacin’s effect on blood flow combined with increased mucus secretion leads to a better sexual experience.

Be careful, however, overdosing on niacin can lead to flushing, itching, burning, nausea and liver toxicity.

Sources: fish, eggs, mushrooms, sunflower seeds and meat


9. V itamin b5 Also known as Pantothenic Acid.

B5 is an interesting vitamin. It is great for your skin, and having it in your system can even help prevent acne and painful sunburn…heck, some people even use it to help treat wounds. Nobody really knows how much is a good thing though. The daily recommended dosage is no more than five milligrams (unless pregnant or breastfeeding), yet there are reports of people taking over 5,000 mg a day to achieve therapeutic goals. One thing is for sure, vitamin B5 is important in the production of acetylcholine. Acetylcholine acts as a neurotransmitter; it helps lower heart rate, activates muscles, affects sensory responsiveness, promotes REM sleep, aids in memory and may help regulate mood.

Sources: mushrooms, cheese, sweet potato, beef, avocados and broccoli


10. V itamin b6 Also known as Pyridoxine or Pyridoxal.

Without vitamin B6 there would be no serotonin, dopamine, norepinephrine or epinephrine. Considering the function of these neurotransmitters, it is no surprise that B6 appears to play a major role in depression, anxiety, memory and attention. Deficiency can lead to nerve damage and seizures. Unlike many water-soluble vitamins, overdose can lead to serious side effects, including numbness, poor coordination, sensory processing issues, tingling sensations and tiredness. Be careful, you can have too much of a good thing.

Sources: meat (especially organs), pistachios, tuna, prunes and bananas

11. V itamin b7Also known as Biotin.

Biotin is necessary to metabolize fats, promote cell growth, and produce amino acids, fatty acids and neurotransmitters. Originally, biotin was called vitamin H because of its link to hair and skin (“haar” and “haut” in German). For most people, our intestinal bacteria produce more biotin than we can use, which is not a problem since there is no known toxicity. Individuals who suffer from biotin deficiency commonly lack the enzymes needed to extract and utilize biotin from food. Biotinidase (enzyme) deficiency can lead to growth problems, dermatitis, alopecia, perosis (thickening of bones), fatty liver disease, hypotonia (low muscle tone), developmental delays, seizures, rashes, coma and death.

Sources: liver, raw egg yolk, peanuts and corn


12. V itamin b9Also known as Folic Acid or Folate.

Long prescribed to pregnant women, folic acid is known to prevent many critical neurological birth defects, including seizures, developmental delays, abnormal gait, demyelination, peripheral neuropathy and spina bifida. Additionally, folate deficiency in adults has been linked depression, dementia, vascular disease, a higher risk of Alzheimer’s and signs of accelerated brain aging and degeneration. Folate deficiency is also linked to high levels of homocysteine, which can lead to blood clots, heart attacks, strokes, fractures, brain damage and a higher risk of schizophrenia.

Sources: beans, lentils, spinach, asparagus, avocadoes, mangoes and oranges


13. V itamin b12

Also known as Cyanocobalamin, Hydroxycobalamin or Methylcobalamin.

Vitamin B12 is a common supplement; many people even receive injections from their regular physician. Low levels of B12 can lead to fatigue, inattentiveness, depression and memory problems. Although every cell in your body uses B12, no animal or plant can produce it naturally…you need bacteria for that. It is estimated that 1 in 4 people (and 1 in 2 seniors) suffer from low levels of B12. Unfortunately, persistent B12 deficiency can cause permanent damage, and if left untreated, will prove fatal. Like folic acid, B12 is important for myelin sheath formation and repair, Alzheimer’s, brain shrinkage, homocysteine levels and peripheral neuropathy. In fact, elevated folate levels can mask a B12 deficiency, which could lead to severe and permanent neurological damage. Pernicious anemia, caused by a missing intrinsic factor, prevents B12 from being absorbed by the body. Untreated pernicious anemia can lead to cognitive impairment, loss of coordination, stiffness, cardiac murmurs, shortness of breath, loss of sensation, paralysis and death.

Sources: shellfish, liver, poultry, dairy products, fish and eggs


14. CholinE Originally thought to be vitamin B4.

We are going off a bit out of order, as choline isn’t really a vitamin. Choline is one of many compounds that have been referred to as vitamin B4 over the years (adenine and carnitine have also shared that distinction). There are many physical health benefits associated with choline, including: preventing cancer, delaying fatigue during endurance sports, lowering cholesterol, reducing asthma inflammation, treating liver disease and preventing neural tube defects in developing babies.

Not enough? Okay...well, as early as 1975, researchers began to realize the importance of choline for normal brain function. Naturally, as a precursor of the neurotransmitter acetylcholine, choline plays an important role in the brain’s ability to communicate with the body. (Interesting side note - Acetylcholine is part of the automatic, peripheral and central nervous systems. In fact, it is also the only neurotransmitter used by the somatic nervous system. Still not impressed? Why should you be; the somatic nervous system is only important if you want to do something crazy...like control your body’s movements.) Choline helps to do more than link the brain and body; research suggests it can help stave off dementia, Alzheimer’s, depression, memory loss, Huntington’s, Tourette’s, schizophrenia and some forms of seizures.

Your body can make a small amount of choline in your liver if you eat a healthy diet, but it is rarely enough and your daily required intake can actually vary. The FDA even requires non-milk based baby formula to contain choline, as human breast milk has very high natural levels. Endurance athletes and pregnant women should increase choline intake, but to what level? Can’t say; there is no recommended daily dosage.

Sources: soy lecithin, liver, cauliflower, milk, yeast, grapefruit and eggs


15. V itamin c Also known as Ascorbic Acid.

We mentioned antioxidants before, but it is time to revisit the subject. Vitamin C is one of the most readily available antioxidants on the market. By removing free radicals from the body, vitamin C has an impact on cardiovascular disease, inflammatory diseases, diabetes and brain damage.

Vitamin C is a natural antihistamine and it is found in high concentrations in immune cells. Vitamin C has also been linked to lower risk of cancer, gout, cataracts, strokes, the common cold and heart disease. If that wasn’t enough, vitamin C deficiency leads to scurvy, a disease marked by lethargy, spotted skin, spongy gums, loss of teeth, jaundice, fever, neuropathy and death. Because of its vast immunological properties, many people consider vitamin C to be the body’s major dietary defender. Vitamin C is also essential for the production of norepinephrine and dopamine, both essential for alertness and stress reduction.

Sources: peppers, guavas, kale, kiwi, strawberries, tomatoes, peas and papaya

Bonus fact: Scurvy was so common among sailors that the British had to study the disease to keep their empire from falling apart. Sailors travelling to faraway colonies were not eating a healthy diet of fruit and vegetables. A Scottish surgeon, James Lind, discovered the importance of a diet rich in citrus fruits during the first recorded clinical trial. Although his methods were not adopted for nearly half a century, British soldiers in many of the tropical colonies avoided scurvy through their use of limes. Limes hold up longer on a ship than lemons or oranges and are an excellent source of vitamin C. Other sailors, especially Americans, began calling the British “limeys” for this reason, a name that has stuck to this day.


16. V itamin d Also known as Cholecalciferol or Ergocalciferol.

If any vitamin could challenge C as our main dietary contributor, it would probably be D. Vitamin D is essential in skeletal development and maintenance, and deficiency can lead to rickets in children and osteoporosis in adults. Oddly enough, D isn’t really a vitamin in the strictest sense because humans can produce it after exposure to the sun…and still, it is one of the most common vitamin deficiencies. Increased use of sunscreen and a general avoidance of the sun in recent years have left many people struggling to maintain healthy vitamin D levels. A study by Thomas Wang of Harvard Medical School linked low vitamin D levels with an increased risk of stroke and heart attack. Beyond the physical concerns, vitamin D has been linked to dementia in no less than five studies, mood disorders in four and schizophrenia in four more studies. Even multiple sclerosis (MS) may have a link to vitamin D, with a University of Oxford study pointing to a link between low levels of the vitamin and genetic vulnerability to environmental MS triggers.

Sources: fish, cereal grains, oysters, sausage, caviar and eggs

Bonus fact: A study by Rhonda Patrick, PhD and Bruce Ames, PhD of the Children’s Hospital Oakland Research Institute (CHORI) shows a causal link between vitamin D levels and autism. Read more in our blog “Want to avoid autism? Try going out in the sun.” In the blog, we highlight Dr. Patrick and Dr. Ames’ groundbreaking research on Autism Spectrum Disorder (ASD) and vitamin D’s effect on serotonin, oxytocin and vasopressin. Researchers are finally able to explain low serotonin levels in the brain, but high levels in the blood, and the preponderance of male over female autism.


17. V itamin E Also known as Tocopherol or Tocotrienol.

First and foremost, vitamin E as an antioxidant; it scavenges the brain for free radicals and keeps the fat in our brains from oxidizing (otherwise known as going rancid, which is as bad as it sounds). Since our brains are almost 60% fat and neurons are insulated by fat, it is a pretty big deal.

Vitamin E also plays a role in blood flow; therefore, it plays yet another important role in brain health. Unclogged blood vessels carry vital nutrients and oxygen to the brain. As a blood thinner, it also helps prevent strokes and heart attacks; however, vitamin E is fat-soluble, so high doses and residual toxicity build-up could lead to bleeding problems and hemorrhaging. High doses in combination with aspirin have even proven life threatening.

But let’s get back to the benefits for recommended dosages of vitamin E. It boosts the immune system and prevents the likelihood and onset of some neurological conditions. A study by the Karolinska Institutet in Stockholm, Sweden has found a link between lower levels of vitamin E and Alzheimer’s and mild cognitive impairments. Deficiency can also cause retina damage, muscle weakness, decreased red blood cell levels, peripheral neuropathy and ataxia.

Sources: tofu, nuts, avocadoes, shellfish, olive oil, wheat germ and broccoli


18. V itamin kAlso known as Phylloquinone or Menaquinone.

Vitamin K is an antioxidant and it tells calcium what to do, which is important unless you want that calcium to harden in your arteries (bonus fact: you don’t).

More importantly for your brain, vitamin K helps maintain the white matter region of the brain and it protects the myelin sheath around your axons. Multiple sclerosis is notorious for destroying this protective sheath and vitamin K therapy has shown some promise in easing symptoms. K is also crucial in sphingolipid metabolism. Sphingolipids are wonderful little compounds that help in signal transmission and cellular interactions. In addition to general cognitive decline and Alzheimer’s, sphingolipid levels have been associated with a host of neuromuscular disorders, including Tay-Sachs disease, Krabbe disease, Fabry disease and Niemann-Pick disease, just to name a few. Deficiency is relatively rare, mostly affecting alcoholics, people taking certain medications, and those who suffer from inflammatory bowel disease, liver damage and cystic fibrosis.

Sources: tofu, nuts, avocadoes, shellfish, olive oil, wheat germ and broccoli

Bonus fact: Although vitamin K is fat-soluble, its natural forms have no known toxicity. However, a synthetic form (menadione) can causes liver damage, hemolytic anemia (red blood cell damage) and severe allergic reactions.


minEralsMinerals are next up, and whether they are macrominerals or trace minerals, most come from the Earth’s crust. So, the next time you drop some food on the ground, just think of all the minerals you will get if you eat it. Of course we are kidding. Let’s move on with the serious business of your health.

First, we will discuss seven important minerals. These minerals are macrominerals, or “bulk minerals,” because humans need them in relatively substantial quantities. While most of them function as electrolytes, many of them are also critical for our body’s major structural components.

After that, trace minerals, or microminerals. Depending on the source, there are between 7-17 trace minerals. Regardless of the true number, we will cover them all...loosely ordered by their recommended dietary allowance (RDA), which is a good indicator of importance. Let’s begin.


19. calciumCalcium accounts for 2% of your total body weight, which means that it is a big deal. We all know how important calcium is for our teeth and bones; in fact, 99% of our body’s calcium is stored in our bones and teeth. Low levels of calcium can lead to rickets in children, osteoporosis and problems with blood clotting. However, most people don’t know calcium’s important role as an electrolyte, which makes it essential to muscle contraction and neurotransmitter release. Those neurotransmitters keep your brain working properly, and that is kind of a big deal. Be wary, some studies suggest too much calcium could be bad for the heart.

Sources: milk, cheese, soybeans, spinach, chard, broccoli, nuts, kelp and eggshells

20. chlorinE

Consumed with sodium as sodium chloride. Chlorine gas is a deadly weapon and chlorine salts are a great way to keep your pool clean, but do you know what chloride does for your body? Chloride makes sure you can digest food, as it is necessary for hydrochloric acid production in the stomach. It is also essential for your body to keep proper pH, transfer fluid across cell membranes and transmit the nerve impulses that allow your brain to control your body.

Sources: pretty much just sodium chloride, otherwise known as common table salt


21. magnEsium If you ranked the elements in the human body by weight, magnesium isn’t in the top ten…

but it is number 11. There are 300 enzymatic processes in your body that rely on magnesium, including the production of ATP (basically cell energy), the replication of DNA and RNA and bone growth in children. Those functions are all pretty important, but it doesn’t stop there. Low levels of magnesium have been associated with diabetes, asthma, stroke, heart attack, fibromyalgia and osteoporosis. Poor health is bad for the brain, and high risk of stroke and heart attack don’t mix well with anything, especially not diabetes.

Sources: coffee, tea, spices, spinach, legumes, nuts and chocolate

22. phosphorusPhosphorus is also a big one; it makes up 1% of your body weight. Like calcium, it is used in bones and teeth. In fact, phosphorus is directly tied to tooth decay and gum problems. Also, phosphorus aids in protein metabolism, cell repair, hormone balance, proper digestion and excretion/urination. If that weren’t enough, phosphorus is essential for proper cognitive development and function. Phosphorus deficiency has even been linked to early onset of dementia and Alzheimer’s. Yikes!

Sources: potatoes, white bread, tuna, sunflower seeds, rice, broccoli and pork


23. potassium Although structurally very similar to sodium, potassium actually offsets some

the negative effects of high levels of salt intake. Potassium helps regulate blood pressure, prevent heart disease and increase blood flow. It also helps reduce cramps and the inflammation associated with arthritis. Your cells might even pile up with waste if potassium didn’t help in transfers across cell membranes. Last but not least, potassium helps nerves send signals to your muscles and it helps your muscles contract when the signal gets there. That is kind of a big deal for, eh...like moving and stuff.

Sources: bananas, spinach, avocados, sweet potatoes, grapes, carrots and oranges

24. sodiumSalt is in everything, even soda, cookies and your Healthy Choice® meal. Salt makes stuff taste good, plain and simple.

Salt helps water transfer in and out of your cells, and it doesn’t degrade in heat. You ever notice how salty your sweat is? That is because salt is your body’s most abundant electrolyte. Salt helps prevent heat exhaustion, cramps and sunstroke by regulating fluid levels. Sodium even defends against free radicals and helps keep your skin looking young. Need more? It helps remove waste and CO2 from your body, and helps

keep your pH balance. And where there is water, there is sodium. That means your brain needs salt too. Sodium levels affects nerve impulses in the brain and low sodium levels will lead to confusion, inattentiveness and fatigue.

Sources: basically everything...so, actually try to limit intake


25. sulFurThis stinky element is one of the most abundant in our bodies, coming in around seventh or eighth (depending on how much potassium you have at any given time).

It is no surprise that we associate sulfur with the smell of eggs. Eggs actually have a lot of sulfur because the element is really important to birds; sulfur is essential in the production of the disulfide bonds in feathers and hair (it is what gives them their strength while staying lightweight). While not generally tied to brain health, sulfur is tied to protein formation, joint health and a number of enzymatic reactions, which makes it pretty important for overall health.

Sources: bananas, spinach, avocados, sweet potatoes, grapes, carrots and oranges

Bonus fact: Researchers at the Medical University of South Carolina found that MRI scans can help diagnose ADHD through the use of brain iron levels as a biomarker.

As it turns out, we have a lot of metal in our bodies. In fact, your blood is red because of iron in hemoglobin protein. It is essential to blood production and oxygen transport, making it crucial for brain health. Iron deficiency can lead to fatigue, dizziness, immune trouble, hair loss, pica, twitches and a host of other symptoms. Too much can cause liver trouble, arthritis, testicular failure and diabetes. The good news is that iron is very common, and overdosing is almost always related to other rare condition.

Sources: red meat, asparagus, shrimp, spinach, olives, soybeans and eggs

26. iron


27. Zinc Most people’s experience with zinc is connected to the common cold, but there is so much more to this

wonderful metal. Zinc is found in at least 100 enzymes, and in every enzyme class. It is a major player in reproductive health and is abundant in semen. Not only is it a bearer of life, but zinc is also responsible for regulating apoptosis (or programmed cell death).

Zinc is no slouch when it comes to your brain either. It helps regulate brain activity and plays an important role in synaptic plasticity and learning. Zinc deficiency leads to gastrointestinal problems, cancer and learning disabilities in children. However, be wary, as too much zinc can lead to nausea, diarrhea, vomiting; it is also a potential neurotoxin. So, even though zinc is good for the brain, maintaining balance is key.

Sources: eggs, liver, red meat, yogurt, scallops, shrimp, mushrooms and oats

28. manganEsEManganese is an antioxidant and can help in the metabolism of cholesterol. It is essential in proper nervous system function and deficiency can lead to schizophrenia and epilepsy, as well as physical conditions like arthritis, osteoporosis and diabetes. Manganese poisoning, Manganism, is very serious; mild toxicity can lead to slowed cognition, compulsive behavior and irritability, but prolonged exposure can cause symptoms similar to Parkinson’s, ALS and MS.

Sources: brown rice, rye, soybeans, spinach, raspberries, strawberries and garlic


29. coppErIt isn’t just in pipes and electrical wiring, it is in your body…albeit in very small amounts. Copper, however, is a big time player in the body.

In one way or another, copper is involved with the formation of blood cells, protein synthesis, cholesterol metabolism, nerve transmission, oxygen transport, tissue repair, immune activation and blood clotting.

Although it is only needed in small amounts, deficiency can lead to some pretty nasty effects, such as myelopathy (spinal disease), sensory ataxia and peripheral neuropathy (nerve damage). Yikes!

As with any metal, don’t get too much or you will have a pretty rough time, including a tummy ache, black feces, jaundice and you may fall into a coma.

Sources: shellfish, liver, pecans, raisins, lemons, kale, whole grains and chocolate

30. iodinEYep, the stuff in your salt...and thankfully so. Iodine deficiency affects as many as two billion people worldwide, even in developed parts of the world like Europe.

Iodine is used to make the thyroid, so it comes as no surprise that low levels of iodine affect the growth and development of humans. Sadly, iodine deficiency is the leading preventable cause of mental disability in children (estimated to cost Germany one billion dollars). Low levels of iodine can also lead to fatigue, depression and weight gain.

Sources: iodized salt, kelp, mozzarella, yogurt, shellfish and strawberries

Bonus fact: Iodine is the heaviest element in the human body by atomic weight.


31. sElEniumHumans don’t need a lot of selenium, only about 0.15-0.2 mg per day. However, this little element plays a big role in amino acid production, antioxidants’ reduction activities and thyroid function. That connection may explain why selenium appears to reduce the severity of Hashimoto’s disease, a disease that causes the body to attack the thyroid.

Sources: brazil nuts, tuna, shrimp, cottage cheese, salmon, tofu and seeds

32. cobaltCobalt isn’t just required by humans, but by all animals. It is a major component of cobalamin, otherwise known as vitamin B12. Since it is available when B12 is used, cobalt deficiency isn’t really a problem unless you are also deficient in the accompanying vitamin. Unfortunately, a beer foam stabilizer that contained cobalt led to a heart disease in some drinkers.

Sources: shellfish, liver, poultry, dairy products, fish and eggs

33. molybdEnum Molybdenum helps with normal cell function by affecting nitrogen

metabolism. It resides mostly in the liver and kidneys, but it can help fight cancer and actually may prevent cavities. Low levels of molybdenum have also been associated with spinal degeneration, although deficiency is extremely rare.

Sources: tomatoes, onions, lentils, eggs, sunflower seeds and carrots


For a long time, chromium wasn’t considered essential to humans, and some still feel that way. However, research suggests that chromium helps insulin function properly. Chromium may also be involved in the metabolism of carbohydrates, protein and fat. Overexposure to chromium can lead to premature dementia, as well as kidney and liver failure.

Sources: brewer’s yeast, beef, liver, wheat germ, eggs, apples and bananas

34. chromium

No, not boring. I know we have gone on a long time, but we are talking about a pretty cool trace mineral. Boron is

actually a big deal for your health. It can used to treat conditions such as osteoporosis and arthritis, and it can help with the symptoms of menopause. Additionally, it helps build muscle, increases testosterone levels, aids in coordination and improves thinking skills.

35. boron


How does boron accomplish all this? Simple, by helping the body use other nutrients like calcium, magnesium and phosphorous. Boron deficiency often manifests itself along with the symptoms of other deficiencies and is therefore related to a host of problems. While it is important to regularly ingest boron, don’t overdo it. You can have too much of a good thing. If you do not have kidney problems, a boron overdose won’t kill you, but it will leave you feeling righteously sick and could leave you with a bad case of dermatitis.

Sources: apples, pears, kiwis, avocado, soybeans, olives, chickpeas, currants and beer

. . .a little more on Boron

Yes, nickel. You might have a little in your pockets by way of the Jefferson Nickel, courtesy of the US Mint. And we do mean a little nickel, as the nickel coin is actually only 25% nickel (the rest is copper). Fortunately, like those coins, you don’t need a lot of nickel. We have cellular receptors for nickel (they work for cobalt also) and it appears to be vital for several biological processes, but the full extent is unclear. Mostly, it appears to affect blood pressure. Although low levels of nickel can lead to kidney and liver disease, it does appear to have some toxic properties. Contact with nickel almost always leads to allergic reaction, and inhaled nickel can lead to bronchitis and some serious cancers.

Sources: whole grains, pistachios, hazelnuts, cocoa and inhaled tobacco smoke

36. nickEl


Like nickel, lithium is a skin irritant and inhaled dust can lead to serious health concerns. And like strontium

(number 45), lithium is used as a colorant in fireworks (also red). However, lithium plays a more important role in brain health than either. For years, doctors have prescribed lithium for the treatment of bipolar disorder and schizophrenia because of its mood stabilization properties (it can help with mania and depression). New research even suggests that it might also help with cluster headaches.

But how? Lithium affects the levels of serotonin and norepinephrine in the brain, both of which play a major role in mood, sleep patterns, behavior and mental clarity. Lithium might also be able to help protect the brain against dementia and Alzheimer’s. Research suggests that lithium helps prevent the dangerous beta-amyloid fibers associated with Alzheimer’s and it protects against glutamate-induced cell death. Since glutamate is your brain’s numero uno neurotransmitter, keeping neurons safe from excessive amounts is crucial. As if all that weren’t enough, research also suggests lithium could be responsible for a 25% increase in certain brain proteins and up to a 3% increase in grey matter. And there is nothing quite like growing new brain cells. But be careful; as with anything, too much will cause problems…notably, dizziness, vomiting, excessive thirst and urination, weight gain, fidgeting and diarrhea.

Sources: dairy products, sugarcane, kelp, eggs, potatoes, lemons and mineral water

37. lithium

Bonus fact: Lithium is found in batteries…batteries that are used in the pro-duction of crystal meth. Lithium can reduce pseudoephedrine and ephedrine (the stuff in Sudafed) to methamphetamine in a simple chemical reaction that can be done in a container as small as a 2-liter soda bottle.


Silicon is the most abundant mineral in nature, and yet we still don’t know everything it does for the human body. It is clearly connected to skin, bone, blood vessel and connective tissue development.

Deficiency causes major issues with growth and development of hair, nails, skin, joint cartilage and the aorta. Deficiency even makes it harder for your bones to heal. Research also suggests that it affects aluminum absorption in the brain, which is a major contributing factor to Alzheimer’s. Fortunately, it is pretty hard to become deficient in silicon, as it is so widely present in any soil grown food source (i.e. just about any fruit and vegetable).

Sources: barley, oats, dried fruit, spinach, whole wheat, nuts and seafood

38. siliconYes, arsenic, the highly dangerous, potentially life threatening poison…and necessary trace element that is used in a variety of medicinal applications. Arsenic, although extremely diluted, has been used for centuries in homeopathic medicine to treat everything from insomnia to obsessive-compulsive disorder (OCD) to hemorrhoids. Traditional medicine even employs arsenic compounds to treat certain cancers, and it appears to destroy cancer cells in leukemia.

Despite all of that promise, high levels of arsenic will put you down for the count. Arsenic poisoning leads to vomiting, diarrhea, convulsions, organ failure, hemorrhaging, coma and death. The European Union classifies arsenic as “toxic” and “dangerous for the environment,” it is internationally known as a carcinogen and the US regulates the amount allowed in food and beverage, including public drinking water. Basically, stay away from this stuff.

Sources: seafood, chicken, rice, mushrooms, dairy products and some medicine

39. arsEnic

Bonus fact: Silicon is a part of cement, silly putty, some types of glass, semi-conductors and baking ware. Mmmm…eat up.


Man has known about tin for over 5000 years; there are even references to tin in the Bible. However, it is only recently that the dietary importance of tin

has been established, and there is still no recommended daily intake.

Tin is used in many topical skin treatments and has even been used to help with sleep problems. Research suggests that tin may be increase energy levels, enhance your mood and improve coordination, hearing and reaction time. Tin may also be helpful at preventing cancer. Of course, be careful. Too much tin and you’ll end up with diarrhea, headaches, nausea, skin rashes, stomach pain, vomiting and red blood cell death.

Sources: sadly, and somewhat disturbingly, canned food is the main and best source

40. tin

Germanium appears to be an antioxidant that can help to prevent AIDS, heart disease, depression, asthma, osteoporosis, arthritis, cancer, cirrhosis, diabetes, high blood pressure, neuralgia (condition leading to nerve pain), cataracts and sinus infections.

The human body doesn’t store germanium and there isn’t any daily recommended intake. So, it has to be constantly replenished, but, as usual, be careful. Natural germanium doesn’t generally lead to overdose, but synthetic versions can lead to liver damage and kidney failure.

Sources: mushrooms, garlic, ginseng and comfrey (an tea, organic herb and fertilizer)

41. gErmanium


Vanadium, of course! Everybody knows about vanadium, right? Maybe not, and that is probably okay. University of Maryland Medical researchers say that it isn’t entirely clear if you actually need vanadium, and that a healthy, balanced diet supplies more than enough of this trace mineral for most people.

However, many supplement purveyors will tout drastically inflated benefits of vanadium. While it may very well help regulate insulin levels (especially vanadyl sulfate for Type 2 diabetes), prevent heart attacks and help with normal cell function, the FDA does not recommend any daily intake and there is no real research to support these claims in humans, only rats and chickens. That being said, many bodybuilders swear by it and it is really hard to ingest enough naturally to be in immediate danger.

Sources: shellfish, mushrooms, olives, corn, soy, oats, black pepper and dill

42. vanadium

Bonus fact: Vanadium in diesel fuel is a major corrosion hazard for engine components. It mixes with sulfur and sodium to make vanadate compounds that break down the protective shield on steel parts and then act as an additional abrasive.


othEr diEtary compoundsLet’s face it, there is a lot of stuff inside of you that you don’t know anything about. Gold and silver are in your body. Did you eat them? Maybe, if you are hiding valuables, but that isn’t what we are talking about. Chances are, you didn’t eat that uranium either. No, some of these chemicals are in your body simply because they are on the earth. They are all around you. They are in the ground you walk on and the air you breath.

Many of these chemical elements don’t have a biological function in humans. Some, like rubidium and cerium seemingly do nothing, positive or negative. On the other hand, elements like barium, mercury and antimony are all toxic and floating around your body, albeit in very small amounts.

So, which ones do you need? Researchers constantly find out new information on our dietary needs, but right now, these are a few that are generally considered important.


Bromine appears on most list as a trace mineral, and only recently has research pointed to its role in tissue development. For years, bromide salts were used as a sedative and anticonvulsant for epilepsy, in humans and animals. Your immune system also uses bromine to form an antiparasitic enzyme, although chlorine can be used if necessary.

However, high levels of bromine (as bromide salts) have been shown to inhibit the central nervous system. Additionally, bromine interferes with iodine utilization, and especially in the thyroid. Bromine is also a known carcinogen.

Sources: commercial baked goods, many citrus drinks and some vegetable oil

43. brominE

Bonus fact: Bromine can be used to clean pools, help develop photographs and reduce mercury pollution emitted from coal-fired power plants.

Fluoride for humans. Flouride isn’t actually essential since humans don’t need it to develop and sustain life; however, it is essential to your teeth. While it is a very minor mineral, toxic levels of fluoride can lead to gastrointestinal pain and problems with bone formation.

Sources: most city water and toothpaste

44. FlourinE


You may not be familiar with strontium, but it plays a big role in bone health. Strontium is

chemically very similar to calcium and is occasionally used as a substitute. Naturally, most of the strontium in your body is found in your bones.

While strontium isn’t necessary for proper neurological function, keeping your skeletal system healthy and strong will keep you upright and moving easier. It doesn’t do your brain any good to send out signals to a weak frame and/or broken bones. There is also some evidence to suggest strontium can help prevent sensory irritation when applied to the skin or teeth.

Sources: seafood, chicken, whole milk, red meat, cheddar cheese and wheat bran

45. strontium

Bonus fact: Strontium is what makes the brilliant red colors seen in modern fireworks. The production of fireworks actually accounts for over 5% of the overall worldwide market for strontium.

can lEad bE good For you?No...of course not! However, it is in your body. You eat it on contaminated food. Your pipes may leave some in everyday tap water, and if you are like Tommy Callahan Jr., perhaps you ate paint chips as a child (if it was before the 90’s, there is a good chance lead was still in wall paint). Some supplement purveyors have touted the benefits of small doses of lead in the past, but stay the heck away from this stuff! Lead poisoning is serious business and causes damage to the nervous system, kidneys, cardiovascular system and death. It is particularly dangerous for babies and children, because their bodies and brains are growing rapidly.


Most people only think of fiber when they are having gastrointestinal irregularities, particular when they feel...(cough)...

stopped up. However, fiber has many health benefits. Dietary fibers are naturally in plants. When we eat plants, the fiber doesn’t digest but instead passes through our system undigested. There are two types of dietary fiber - soluble and insoluble. Both types of fiber are important for healthy digestion and fighting heart disease, diabetes, obesity and intestinal problems like diverticulitis.

Not only will fiber help keep you regular, but it also helps prevent hemmorhoids, colon disease and, possibly, colorectal cancer at the same time. By helping to regulate blood sugar, fiber may help prevent Type 2 diabetes, and fiber also helps fight heart disease by reducing LDL (bad cholesterol) levels.

46. FibEr

solublE

insolublE

This type of fiber dissolves in water. It forms a gel-like material that will slow digestion, helping to curb appetite and control blood sugar levels. It can help lower blood cholesterol.

Sources: oats, barley, citrus fruits, beans, apples, carrots and psyllium

Promotes the movement of material through your digestive system and increases stool bulk. This is the one to grab if you are having trouble with constipation or irregular stools.

Sources: wheat bran, nuts, green beans, cauliflower and potatoes


Water? Come on, really? I don’t eat water! ... Oh, but you do. While most people are familiar with the old adage, “drink 8 glasses of water a day,” you actually eat about 20-25% of that water. That doesn’t mean to put down your water bottle; you still need to drink water to replenish all that your body uses and loses during an average day. After all, your body is between 60-75% water (it can change with climate, weight, body fat percentage, illness, etc.). You need it to digest food. You need it to make blood. You need it to stay cool. You need it to connect the body’s circuit board.

But you lose it too. Sweat, urine, stool, spit, tears and even your breath help deplete your stores of water. That goes double if you are sick, engaged in strenuous activity or live in a hot climate. Dehydration, heat exhaustion and heat stroke are all serious health concerns that can have lasting effects on your body and brain. Dehydration is no laughing matter. When you get dangerously low on water, your body begins to shut down. Muscles don’t move as planned; they can spasm and cramp. Your cognitive prowess begins to slip as the brain becomes unable to transfer minerals, antioxidants and neurotransmitters. Your skin dries, cracks and wrinkles. Toxins begin to accumulate in organs that relied on water to carry away the waste. Digestion is hampered and ingesting water becomes increasingly difficult...a truly cruel twist of fate. In a matter of days (hours in the right...er, wrong, conditions) dehydration will lead to death.

The good news for most people in developed countries is that fresh water is usually just around the corner at the nearest sink or fountain. No surprise there; those countries generally developed around the water because of the need for water. Egyptians relied on the Nile. Just next door, the Tigris and Euphrates were the birthplace of society. The British controlled the high seas, using water as a worldwide transport system. Even American history is in many ways tied to coastal forts, the mighty Mississippi river and our Great Lakes. For humans, water is and always will represent life.

47. WatEr


Okay, so 20% of your water comes from food; I get that. But where is all that water coming from? Here is a list of the fruits and vegetables with the most water as a percentage of average total weight:

. . .a littlE morE on WatEr

CucumbersLettuce (iceberg)

Tomatoes (red)

CeleryRadishesZucchini

Tomatoes (green)Cabbage (green)Cabbage (red)CauliflowerEggplantPeppers (sweet)

StrawberriesSpinach

WatermelonBroccoliGrapefruit

96%

96%95%95%95%94%93%93%92%92%92%92%92%92%92%91%91%

Bonus Fact: Water can actually help you lose weight, and look healthier while you are doing it. Drinking plenty of water not only keeps your stomach full, but it helps your body utilize protein and fiber better (honestly, everything better). That means you feel full longer, thereby eating less. Water also keeps skin looking young and fresh; so, as you drop those pounds and stay healthy for years to come, you are also making sure that the skin keeps that healthy glow you worked so hard to achieve.


conclusionAlright, we made it through. That didn’t take too long, did it? Most people only think of vitamins and minerals when they are taking a Centrum® or giving their children a Flintstones® Gummy, but these amazing organic compounds are on the job 24/7. As evidenced by the number of conditions associated with poor nutrition, what you eat affects more than your weight; it can affect your mood, intelligence, lifespan and quality of life.

Now, even though a lot of serious symptoms were just bandied about, we are not trying to scare anybody. Almost everybody suffers from some mild deficiencies and very few fall victim to severe neuromuscular conditions. Eating a diet rich in whole grains, fruits and vegetables should be enough for anyone that doesn’t suffer from an existing condition that prevents nutrient uptake. For those folks, your regular physician will be looking at blood test and advising you accordingly. For everyone else, if you feel better taking a multivitamin, by all means, take a multivitamin. Just be careful not to overdo it with the fat-soluble vitamins and heavy metals; toxic buildup can lead to a host of nasty side effects, including death (that’s a big one).

Raise your hand if you feel like a nutrition expert. Yeah, woohoo! Okay, now put it down. We never even got to lycopene, flavonoids, steroids, lignans, resveratrol, capsaicin, aromatic acids, glucosinolates, indoles, etc. We could go on for hours, but we won’t. While many of those compounds have dietary significance, they are generally consumed with a healthy diet, as they are almost all naturally found in fruits, grains, vegetables and animal flesh. If you make an effort to maintain healthy levels of the 47 we covered, your brain and body will thank you...and you will get plenty of flavonoids and indoles.

But right now, it is almost time to eat and we need more brain food. Bon Appetit!


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