The Nourished Brain

Eating for Brain Health

Our brain needs nourishment! Eating brain-healthy food can lead to improved focus and longevity. Jodi Schneider, an Integrative Nutrition Health Coach practicing in New Morning’s Vitality Center, shares her top foods for a healthy brain. She says to eat all the colors of the rainbow, and to choose organic and local foods whenever possible.



Cacao, Dark Chocolate, + Maca Root

Nuts: almonds, cashews, walnuts, hazelnuts, Brazil nuts, coconut

Seeds: sesame, chia, hemp, pumpkin, flax

Legumes: lentils, black beans, chickpeas, split peas, black-eyed peas, kidney beans, navy beans

Fruit: avocados, apples, citrus, kiwi, pomegranates, mangos, cherries

Berries: blueberries, blackberries, acai, raspberries, goji

Vegetables: spinach, mustard greens, broccoli, beets, Brussels sprouts, cabbage, kale, cauliflower, sweet potatoes, onions, leeks, asparagus, red peppers, cucumber, tomatoes, mushrooms

Oils: coconut, olive

Protein: chicken, eggs, liver, salmon, sardines, anchovies, tempeh, tofu

Fermented Foods: kimchi, sauerkraut, kombucha, miso, tempeh, pickled vegetables

Spices: garlic, ginger, cayenne, black pepper, rosemary, sage, oregano, basil, turmeric, cinnamon

Beverages: water, green tea, chamomile tea, coffee


Foods to Avoid

Processed foods, refined sugar and artificial sweeteners, refined vegetable oils, refined carbohydrates, preservatives, excessive salt, trans fats, alcohol, and ingredients grown with pesticides should be avoided. Try not to eat right before bedtime, allowing for healthy digestion. A happy gut supports a healthy brain! Food allergies can also adversely affect the brain as they can lead to inflammation in the brain. Common allergens include: gluten, dairy, corn, eggs, soy, nuts, the nightshade vegetables (peppers, tomatoes, potatoes, and eggplant), citrus, and yeast.

Jodi Schneider, Vitality Center


Learn more about brain health and integrative nutrition directly from Jodi! She is trained in holistic nutrition, prevention of disease, relaxation techniques, anti-aging practices to maintain cognitive and physical health, along with Ayurveda practices to reset your circadian clock for better sleep, optimal digestion, and less stress. With 14 years culinary experience, Jodi can help guide you through selecting and cooking nutritious food.

Call to schedule a consultation with Jodi at the Vitality Center: 603-731-4838.




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