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Brain Food

You have over 1 billion cells in your brain and there are over 1 trillion connections between these cells. These connections are coated by a layer called myelin sheath which not only protects the cells but allows for signaling to occur well. For the brain to make the myelin sheath it needs B vitamins, omega 3 fatty acids, and iodine. And for the brain to make the neurotransmitters that send the signals, it needs sulfur and B6. So let’s break this down into 4 simple steps on how you can eat to maintain brain health, or to heal.


Leafy Greens

The more leafy greens, the better! I recommend at least three cups per day. Leafy greens are rich B vitamins, vitamins A, C, K, and a wide array of minerals.

B vitamins protect brain cells

Vitamin A & C support the immune system

Vitamin K keeps blood vessels and bones healthy

Sulfur Rich Vegetables

Sulfur rich vegetables support the liver and kidney remove toxins from blood, which is very important! I recommend at least three cups per day. Some examples of sulfur rich vegetables are cabbage, brussel sprouts, broccoli, cauliflower, onions, garlic, mushrooms, & asparagus.

Bright Colored Vegetables

The colors you see when you look at a piece of fruit or a vegetable are flavonoids and polyphenols. Simply put, they are potent antioxidants that support the whole body. Specifically the retina, mitochondria, brain cells, and the removal of toxins. I recommend a serving of three different colors each day.


Seaweed is high in iodine and selenium which is incredibly important for brain health. The brain needs iodine to make myeline and to remove toxins like mercury, lead, and other heavy metals. I recommend seaweed at least once a week. Some examples: wakame (great to add in soups), dulse flakes (easy to sprinkle on salads), nori (sushi).

To learn more about Courtney's Holistic Nutrition services, click here.

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