[greenfrog]

I know that people have previously posted about this, but I thought I would put together a summary of TBI or brain-friendly nutritional advice I have come across (see draft list below). I would be interested in any comments or suggestions that people might have. Eventually, I would like to put together a concise but fairly thorough list that I can use as a quick reference when shopping, cooking, etc.

Note that this is just a starting point (also, I know that some people have specific needs/limitations that may restrict what they can consume).

DO EAT

- Fruits (including juices + nectars): berries (eg, blueberries, strawberries, raspberries, cranberries, blackberries), apples, bananas, avocado, kiwi, citrus fruits (grapefruit, oranges, lemons), red grapes, peaches, prunes, raisins, melons (honeydew, cantaloupe, watermelon), papaya, apricots, mango, pomegranate, figs, nectarines, pears, cherries, plums

- Vegetables: broccoli, carrots, greens (eg, bok choy, Swiss chard, kale, collard greens, spinach), lettuce/mixed greens (eg, romaine, red and green leaf, endive, spinach, arugula, watercress), green beans, Brussels sprouts, sweet potatoes, cauliflower, squash, tomatoes, corn, beets, eggplant, bell peppers, garlic, onions, chives, leeks, celery, cucumber, artichokes, asparagus, bamboo shoots, bean sprouts, cabbage, okra, radishes, salsa, snow peas, water chestnuts, zucchini

- Oils: olive oil, flaxseed oil, avocado oil, grapeseed oil, coconut oil, Ghee (clarified butter)

- Whole grains/fibre, including whole-wheat bread and pasta, oatmeal, brown or wild rice, quinoa, spelt, amarinth

- Fish (especially fatty fish like salmon, mackerel, herring, sardines, lake trout, whitefish, tuna, anchovies)

- Nuts and seeds (eg, almonds, hazelnuts, peanuts, pecans, pistachios, walnuts, peanut butter; sunflower, pumpkin or sesame seeds)

- Meat: lean beef, pork, veal, chicken, turkey, eggs

- Legumes: lentils, beans, split peas, chick peas/hummus, bean soups

- Herbs and spices: garlic, thyme, parsley, ginger, turmeric, rosemary

- Dark chocolate (at least 70% cocoa - 1 or 2 squares per day)

- Dairy: yogurt, milk, cheese, cottage cheese, ricotta

- Green tea, white tea, black tea (decaf may be best to start)

DON'T EAT (or minimize)

- Alcohol

- Sugar (especially refined sugar)

- Soy products (* I realize not everyone agrees about this)

- Caffeine

- MSG

- Junk food generally

USEFUL SUPPLEMENTS

- High-quality purified omega-3 fish oil

- Vitamin D3

- Good-quality multivitamin with good B vitamin content

- Possibly curcumin