Head: Nourish your noggin

1. Jessica Rinaldi
Nutrition & Dietetics
American Sign Language
California State University, Fresno
rinaldi8@mail.fresnostate.edu

2. Head: Nourish your noggin
Heart: Don’t let the beat drop
Stomach: Churn baby Churn
Bones: Avoid the snap, crackle, pop
Muscles: I’ve got the Power
Skin: Prevent Gravity and the Saggy
Syndrome

4. protect the brain from oxidative stress and
may reduce the effects of Alzheimer's and
dementia
add at least 1 cup of blueberries a day
(fresh frozen or freeze dried)

5. Deep-water fish or sardines and herring
 Rich in omega-3 essential fatty acids:
 which are essential for brain function
 anti-inflammatory substances
 Recommendation: 4-ounce serving, two to
three times a week.

6.  good sources of vitamin E
oz a day of :walnuts, hazelnuts, Brazil
nuts, filberts, almonds, cashews, peanuts,
sunflower seeds, sesame seeds, flax seed
unhydrogenated nut butters such as
peanut butter, almond butter, and tahini.
Raw or roasted try to buy unsalted nuts.

7.  fatty fruit (monounsaturated fat) which
contributes to healthy blood flow
Healthy blood flow means a healthy brain
Low blood pressure promotes brain health
Add ¼ to ½ a day

8.  Oatmeal, whole-grain breads, and brown rice
can reduce the risk for heart disease.
Try wheat germ (technically not a whole
grain) it has fiber, vitamin E and omega-3s.
 ½ cup of whole-grain cereal,
 1 slice of bread two-three times day
 2 tablespoons of wheat germ a day.

9. basic cell processes in the nervous system
 deficiency symptoms: fatigue, shortness
breath, diarrhea, constipation, problems
concentrating, and memory impairment
Lack of B12, the communication between
different parts of the brain is less efficient
B12: meat (especially liver), seafood, eggs,
milk and cheese.

10. found in leafy greens, citrus fruits, peas
and beans
found in potatoes, bananas, chick peas,
and oatmeal.
Vitamin B6 and folate work with vitamin
B12

11. brain-protective powers againts amyloid-beta
plaques that form in Alzheimer’s
patients.
benefits : anti-oxidant, anti-inflammatory,
and anti-amyloidal agent

12.  synthesized when ultraviolet rays from the sun hit skin
 neuron growth & development,
 brain function: learning, memory, neurotransmitters, &
motor processes
 Low levels linked to depression stress and anxiety
 Best food source is fatty fish, salmon and tuna,
 beef liver, egg yolks, cheese, and mushrooms.
 Look for products fortified with vitamin D, like milk and
some breakfast cereals.

13. Blueberries & Strawberries
Spinach & kale
Oranges, sweet potatoes, eggplant,
grapes, and some dark chocolate
Drink coffee, tea, and red wine in
moderation for added antioxidants.

14.  It’s never too late to reverse the effects of poor nutrition
 Add healthy fats like omega-3 and -6s to boost brain power
 Eat moderate amounts of complex carbohydrates
 Fruits and veggies with vivid colors for phytochemicals and
antioxidants.
 Keep B12 levels high, with high quality animal proteins, like lean
meat and low-fat dairy.
 Add healthy plant-derived proteins like tofu, beans, nuts, and
quinoa.
 Talk to your doctor if you suspect you may be low in a nutrient.
blood test to determine if any deficiencies

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