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Brain Food: The Surprising Science of Eating for Cognitive Power Paperback – Illustrated, December 31, 2019

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How to eat for maximum brainpower and health, from an expert in both neuroscience and nutrition.

"Powerful advice on how to eat for maximum brainpower."
--Mark Hyman, MD, New York Times--bestselling author of Eat Fat, Get Thin

In this eye-opening book, Dr. Lisa Mosconi, a neuroscientist and integrative nutritionist, explains why the dietary needs of the brain are different from those of other organs. Her innovative approach to cognitive health encompasses a complete food plan, including comprehensive lists of what to eat and what to avoid as well as information to help you determine where you are on the brain-health spectrum.
Brain Food can help improve memory, prevent cognitive decline, eliminate brain fog, and lift depression.

"Incredible."
--Maria Shriver

"This fascinating book not only reveals the science behind neuro-nutrition, it shows us what we could be eating for maximum brain power."
--Sara Gottfried, MD, New York Times-bestselling author of Younger, The Hormone Reset Diet, and The Hormone Cure

"An empowering resource for anyone who wants to take their brain health into their own hands (and spoons and forks)."
--Kelly McGonigal, PhD, author of The Willpower Instinct, The Upside of Stress, and The Joy of Movement
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From the Publisher

Alzheimers, cognitive functions, health books, Lisa Mosconi, the XX Brain

Praise For Brain Food

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Editorial Reviews

Review

"In her new book, Brain Food: The Surprising Science of Eating for Cognitive Power Dr. Lisa Mosconi highlights the connection between diet and brain function and shares approachable, actionable tips to put that research into practice."
–Forbes

“Incredible.”
Maria Shriver
 
"
Brain Food: The Surprising Science of Eating for Cognitive Power" [is] a guide to the latest research on the links between nutrition and brain health.”
Los Angeles Times

“By drawing on more than fifteen years of scientific research and experience, Dr. Mosconi provides expert advice to prevent medical decline and sharpen memory. Her brain healthy recipes will help you maintain peak cognitive performance well into old age and therefore delay and may even prevent the appearance of debilitating diseases like Alzheimer’s.”
—KTLA “Good Morning LA”

"At last we are beginning to acknowledge how important nutrition is to brain health.  And in
Brain Food we have a superb guide!  As a neuroscientist with a degree in nutrition, Dr. Lisa Mosconi gives us powerful advice on how to eat for maximum brain power as well as maximum pleasure.  Highly recommended!"
—Mark Hyman, MD, New York Times bestselling author of Eat Fat, Get Thin
 
"If we knew what our brains looked like, we’d take better care of them. Often surprising, always accessible, this fascinating book not only reveals the science behind neuro-nutrition, it shows us what we could be eating for maximum brain power."

—Sara Gottfried, MD, New York Times bestselling author of Younger, The Hormone Reset Diet, and The Hormone Cure
 
"Scientists know that diet plays a huge role in brain health--and now
Brain Food distills this research into a practical guide. Mosconi provides accessible advice and lots of options for fueling your brain and aging well. This is an empowering resource for anyone who wants to take their brain health into their own hands (and spoons, and forks)." 
—Kelly McGonigal, PhD, author of The Willpower Instinct and The Upside of Stress
 
"Brain Food is a critically important book. Food is medicine or it is poison. The brain uses 20-30% of the calories you consume. If you want to keep and save your brain you have to get your food right.  Brain Food will help you do just that in a delicious, easy way."
—Daniel G. Amen, MD, Founder, Amen Clinics and author of Memory Rescue
 
"Can a Mediterranean diet help avert Alzheimer’s? Mosconi’s persuasive account of the surprising connection between food and brain health sparkles with well-researched nutritional evidence. 
Brain Food offers culinary wisdom and reasons for hope in equal measure."
—Richard Wrangham, PhD, Ruth B. Moore Professor of Biological Anthropology at Harvard University, author of Catching Fire
 
"Over the years, I have learned so much from the work of Dr. Mosconi, whose accomplished credentials spanning both neuroscience and nutrition are wholly unique. This book represents the first time her studies on the interaction between food and long-term cognitive function reach a general audience. Dr. Mosconi always makes the point that we would eat differently and treat our brains better if only we could see what we are doing to them. From the lab to the kitchen, this is extremely valuable and urgent advice, complete with recommendations that any one of us can take."
—Richard S. Isaacson, MD, author of The Alzheimer's Prevention and Treatment Diet and Alzheimer's Treatment Alzheimer's Prevention
 
"In an era of confusion about what we should eat,
Brain Food is a shining light. This is the straight story about 'neuro-nutrition' firmly rooted in research by a neuroscientist who has a deep understanding of how food affects our cognitive health. Dr. Mosconi gives us advice we can easily implement into our lives and a story about the science behind it that is both delightful and accessible. A must read!"
—Elissa Epel, PhD, Professor, UCSF, New York Times bestselling co-author of The Telomere Effect

“If you’ve ever suspected you could be giving your brain better food for thought, this is the book to pick up.”
—New York Post

“Think sharper by eating meals like grilled salmon in ginger-garlic marinade from this neuroscientist and nutritionist. How genius.”
Marie Claire

“In this fascinating investigation, Lisa Mosconi presents research that crosses disciplines to argue that what goes on in your brain—from your mood to your cognitive abilities—is very closely tied to what you put on your plate. In addition to being a compelling read, readers will find tips and outlines on ways they can change their diets for optimal brain health.”
Real Simple

“This book is as timely as it is eye-opening, in a period when life spans are increasing and awareness grows about the way brain chemistry is shaped by emotional history and environment in addition to food. That synchronicity gives this reader a bit of a rush.”
Spirituality & Health

“An important shift needs to be made in the latter: we should pay attention to the way food makes us feel, not to the way it makes us look. This is why it was so refreshing to stumble across Dr. Lisa Mosconi's new book
Brain Food.”
—PsychologyToday.com

About the Author

Dr. Lisa Mosconi, PhD, is the director of the Women's Brain Initiative and associate director of the Alzheimer's Prevention Clinic at Weill Cornell Medical College, where she serves as an associate professor of neuroscience in neurology and radiology. In addition, she is an adjunct faculty member at the NYU Department of Psychiatry and the author of The XX Brain.

Product details

  • Publisher ‏ : ‎ Avery; Reprint edition (December 31, 2019)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 368 pages
  • ISBN-10 ‏ : ‎ 039957400X
  • ISBN-13 ‏ : ‎ 978-0399574009
  • Item Weight ‏ : ‎ 2.31 pounds
  • Dimensions ‏ : ‎ 5.96 x 0.92 x 9.01 inches
  • Customer Reviews:
    4.6 4.6 out of 5 stars 1,374 ratings

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4.6 out of 5 stars
1,374 global ratings

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Customers say

Customers find the book provides useful information about nutrition for brain health. They describe it as insightful and understandable, with clear, concise language that's easy to read and understand. The book provides a clear dietary guide for nourishing the brain, including the Mediterranean diet.

AI-generated from the text of customer reviews

66 customers mention "Information quality"62 positive4 negative

Customers find the book helpful in understanding neuroscience and nutritional science. They appreciate the author's ability to decode complex scientific findings into digestible advice for the layperson. The book provides a roadmap to better cognitive health, with details and recipes.

"...The latter lower cholesterol, prevent cancer, and detoxify your body. Probiotics (foods that include live good bacteria) are also key...." Read more

"Add - Eat right breathe correctly and exercise. And plenty of details to back it up as well as great recipes" Read more

"Easy to read and full of useful information about the food we need for brain health...." Read more

"...Several things I love about the book: *She incorporates her own research from her experiences of running some of the most cutting edge Alzemeihr..." Read more

24 customers mention "Readability"24 positive0 negative

Customers find the book easy to read and understandable. They appreciate the clear prose and understandable explanations. The book is well-written with easy-to-follow recipes and food plans.

"...displays her knowledge of the subject and at the same time it is understandable for those that may not be scientifically minded. A must read!" Read more

"First off the book is an easy read, and not a dry preachy academic journal article...." Read more

"...The 3-step guide is easy to understand for those of us who aren’t scientists, and I did’t feel the information was dumbed down or that I was being..." Read more

"...It's beautifully written, filled with magical prose...." Read more

17 customers mention "Nutrition advice"13 positive4 negative

Customers find the nutrition advice in the book helpful. They say it provides a clear dietary guide for nourishing the brain. The book discusses the Mediterranean diet, olive oil, fats, Alzheimer's, and dementia. It also mentions that eating delicious food and supporting your brain is good for health. Many readers mention that the book is a good reminder to eat right and eat smart.

"...These foods are rich in carbohydrates called oligosaccharides. The latter lower cholesterol, prevent cancer, and detoxify your body...." Read more

"...Yes the book also talks about the Mediterranean diet, olive oil, fats, Alzheimer's, dementia and loss of cognitive function so perhaps someone needs..." Read more

"...Brain Food provides a clear dietary guide for nourishing your brain...." Read more

"...The science will encourage you to eat delicious food, to eat well, and to support your brain health." Read more

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Top reviews from the United States

  • Reviewed in the United States on May 4, 2018
    There are many books about nutrition and cognitive functions. The authors ground their nutrition protocol on what humans ate during the paleolithic era. Often these authors contradict each other. For some, we were better hunters than gatherers so we ate mostly meat. For others, we were better gatherers and ate primarily nuts, plants, fruits. Others advance our digestive system can’t tolerate grains because it was a modern invention of the first agricultural revolution (about 10,000 years ago).

    However, anthropology suggests that paleolithic diets were dependent of where people lived. Close to shores, they ate more fish; within the forest they ate plants; in areas with herbivores they ate more meat. Also, humans ate grains millions of years before the agricultural revolution. And, we can digest those just fine because of an enzyme earmarked to digest grains (amylase). So, paleolithic diets were as varied as they are today.

    Mosconi gets the anthropology right. Her foundation is based on two empirical findings. The first one is her studying of the “Blue Zones” or the five areas in the World associated with the greatest proportion of centenarians. And, her second one is her experience as a neuroscientist. She has seen thousands of brain MRIs while knowing what diet her patients ate. She uncovered a link between brain health and diet. The ones who ate a Mediterranean diet had far healthier brains (per MRIs) than the ones on an American diet. She also observed that 2 out of the 5 Blue Zones eat a Mediterranean diets. And, the three other ones have major overlapping components with a Mediterranean diet including complex carbohydrates (fresh produce) that have a lot of fiber, starches (sweet potatoes), nuts, fish, and not much meat and animal protein.

    By eating fish just twice a week, elderly can reduce their risk of Alzheimer’s (AD) by up to 70%.

    Mosconi uses a pragmatic approach to improve your diet for brain health. The book is divided in three parts. The first one provides information regarding the brain nutritional requirement. The second one teaches you how to eat better. And, the third part tests you to find out where you are in terms of feeding yourself well. This includes an 80 question test that grades you as either Beginner/Intermediate/Advanced. “Beginner” entails you have little food awareness. You eat a lot of processed food. “Advanced” entails you eat very healthily, mainly organic foods. And, “Intermediate” falls in between.

    Mosconi states that based on one’s result on the test, she has a good idea of what your brain looks like. She has seen a correlation between people’s diet and their brain’s MRI.

    Mosconi clarifies a few concepts. Other authors have advanced that the brain needs fat, including saturated fat, and cholesterol to function properly. Not so, Mosconi indicates that the fats we eat (saturated fat from animal protein) and cholesterol can’t even cross the blood-brain barrier. The brain needs a completely different type of fat: essential Polyunsaturated Fatty Acids (PUFAs). They include Omega-3s and Omega-6s fatty acids. Good sources of Omega-3s include fish, oils, eggs.

    Saturated fats are not good for the brain. They are associated with a 4 x increase in the risk of developing cognitive deterioration later in life.

    Also, brain cholesterol is very different from the cholesterol we eat. High cholesterol level (> 240 mg/dl) leads to 3 x the risk of cognitive issues and dementia later in life.

    The low-carb & high-fat diet (includes keto-diet) are not good for you because the brain needs glucose for fuel. It can burn fat. But, the brain’s preferred energy source is glucose. The key is to provide the brain with glucose without raising glucose/serum blood level. You do that by avoiding sugar and eating complex carbohydrates (fresh produce) that convert into glucose.

    Keto-diets have other negatives. An increase intake of saturated fat increases cholesterol levels (more than eating cholesterol directly). Also, fat-rich foods are often low in fiber, which is hard on your digestive system, and high in protein which is hard on your kidneys.

    A healthy diet has to include a lot of prebiotics food (good for microbiome). They include onions, asparagus, artichokes, garlic, bananas. These foods are rich in carbohydrates called oligosaccharides. The latter lower cholesterol, prevent cancer, and detoxify your body.

    Probiotics (foods that include live good bacteria) are also key. They include yogurt, kefir, sauerkraut, and other fermented foods.

    Regular meats are really bad. They are loaded with antibiotics and antibiotic resistant strains of bacteria.

    So far there is no evidence that eating grains is associated with any cognitive decline. One can verify that at PubMed.

    Mosconi imparts information regarding food codes (small labels with codes stuck on fresh produce). A number starting with a 4 means a produce is not organic (has fertilizers and pesticides); Starting with an 8 means GMO; and with a 9 means organic.

    Exercise is important too. Vigorous, frequent exercise can reduce your risk of AD by 43%. However, daily activities like walking, gardening, can reduce your risk of AD by 35%.

    There are three mechanisms that clean up the internal infrastructure of the brain: 1) sleep, especially during the deep sleep zone (that activates the cleaning glymphatic system); 2) aerobic exercises that boosts enzymatic activity that dissolves AD plaques in the brain; and 3) Intermittent fasting (12 hours +) that cleans up amyloid in the brain.
    577 people found this helpful
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  • Reviewed in the United States on November 1, 2024
    Add - Eat right breathe correctly and exercise. And plenty of details to back it up as well as great recipes
  • Reviewed in the United States on May 1, 2024
    On the whole I enjoyed this book although there did seem to be some contradictions regarding eating eggs and no mention about mercury levels even in wild-caught fish (people giving the book two and three stars have dealt with them in more detail)
    Overall, for me the book was a reminder to further adjust my diet and eat less processed food even though I fell in the advaned level after taking the quiz.
    What bothered me about the book is that the author includes some supplements and ingredients which she considered essential to take but that will beyond some people's budget no matter how motivated they are to eat well.
    Even though I don't live in a food desert and have easy access to several supermarkets, I don't have access to a farmers market and therefore some of the foods she suggests getting from these markets are just not available to me and probably quite a few people.
    Lastly she extols the value of drinking noni juice every day. This is something I would suggest people consider with some caution. Web MD suggests only drinking it for three months and states that it causes negative interactions with a variety of prescription medicines. Plus in the past (maybe still) noni has been sold through multi-level marketing schemes where people were charged $40+ a bottle which contained mostly water with unverified health claims made about it's health benefits.
    Lastly, I don't know about all areas of Polynesia, but in Hawaii and Tahiti, the fruit from noni trees drop to the ground where it is left to rot so many of those who have easy access to it in it's natural state do not care to take advanatage of its supposed benefits.
    11 people found this helpful
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  • Reviewed in the United States on May 26, 2024
    Easy to read and full of useful information about the food we need for brain health. Dr. Mosconi writes in a way that displays her knowledge of the subject and at the same time it is understandable for those that may not be scientifically minded. A must read!
    8 people found this helpful
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  • Reviewed in the United States on March 6, 2018
    A MUST READ IF YOU CARE ABOUT YOUTH HEALTH AND BRAIN.
    Dr. Mosconi’s book is keystone book for advancing the dialogue and practice of integrative brain health. This is the book I’ve been waiting for. As someone who is obsessed with nutrition, it’s very hard to find REAL research and sound logic. There’s a lot of people who proclaim to be health experts, but few people who can say they are trained in both scientific and holistic approaches. Dr. Mosconi’s book FINALLY gets to the bottom of what we all need to know to take care of our brains.

    Several things I love about the book:
    *She incorporates her own research from her experiences of running some of the most cutting edge Alzemeihr’s research programs in the world.
    *She is also a certified integrative nutritionist, so she gives practical executional advice on how to eat better - so it’s not just “here’s all this research,” but she’s all saying “here’s what to buy and book.”
    She is very clear in her thesis that is preventable and/or is possible to halt/slow-down through nutrition and lifestyle changes.
    *She actually tackles the heart of the paleo-gluten debates with logic - it can be a nasty, confusing field but Dr. Mosconi doesn’t shy away from sorting through the hype to give us practical advice.
    *And she also includes a quiz for you to self-assess where you are on the brain health spectrum.

    PS - And if you are already a fan of integrative health experts such as Dr. Terry Wahls, Dr. Sarah Ballentyne, Dr. Mark Hyman, Dr. Colin T. Campbell, Dr. Michael Greger, Dr. Dean Sherzai and Dr. Ayesha Sherzai - then this is a beyond worthy book to add to your collection.
    95 people found this helpful
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Top reviews from other countries

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  • Monica
    5.0 out of 5 stars Excelente libro
    Reviewed in Mexico on January 5, 2024
    Un libro de cabecera. Muy importante saber de ese tema para gente mayo
  • Amazon Customer
    5.0 out of 5 stars This Will Help You And Family Stay Well
    Reviewed in the United Kingdom on December 15, 2024
    Excellent book. A great deal of information to help keep you and family fit and well. We Highly Recommend.
  • G
    5.0 out of 5 stars Everyone should read this! A very worthwhile read!
    Reviewed in Canada on June 11, 2021
    First, I’ve read through the reviews and very sad that the negative reviews have so many helpful votes on them and you can tell those reviews didn’t even read the entire book!!!!!!!
    I read this on our ereader and then had to have a paper copy because I found it so helpful and easy to understand! Sure, it has a lot discussed that we should already know but she goes into detail and discusses studies and her experience with brain scans too. She also does NOT ONLY recommend expensive food items like caviar as one reviewer was brazen enough to say without even reading the book but because “it fell open” to a page that does happen to talk about how good caviar is.
    I think everyone should give this book a read! She really drives home the importance of a healthy life. It breaks down and explains why and what our diet should look like for a healthy brain. I find she explains the science/studies behind it all in a very convincing and easy to read way. It even includes recipes! I can’t wait to read her next book, The XX Brain.
  • Zyppy
    5.0 out of 5 stars Food , l’arte del mangiare bene
    Reviewed in Italy on August 6, 2023
    Brain Food è un libro che esplora il legame tra alimentazione e salute cerebrale, offrendo una prospettiva scientifica e accessibile su come il cibo può influenzare la nostra mente. Scritto dalla neuroscienziata Lisa Mosconi, il libro fornisce una panoramica completa delle ultime ricerche nel campo della nutrizione e del cervello.

    Una delle cose che ho apprezzato di più di questo libro è la sua approccio basato sulla scienza. Mosconi si basa su studi e ricerche scientifiche per supportare le sue affermazioni, rendendo il libro affidabile e ben documentato. Non si tratta di una semplice raccolta di consigli dietetici, ma di una guida completa che spiega il perché dietro le raccomandazioni.

    Il libro è organizzato in modo chiaro e logico, con capitoli dedicati a diversi aspetti dell'alimentazione e del cervello. Mosconi esplora i nutrienti chiave per la salute cerebrale, come i grassi omega-3, le vitamine del gruppo B e gli antiossidanti, spiegando come influenzano la nostra mente e fornendo suggerimenti su come includerli nella nostra dieta.

    Un altro aspetto interessante del libro è la sua attenzione alla prevenzione delle malattie cerebrali. Mosconi discute dei fattori di rischio per l'Alzheimer e altre patologie neurodegenerative, e offre consigli su come modificare la propria alimentazione per ridurre il rischio di sviluppare queste malattie.

    Unica nota negativa che ho riscontrato è che a volte il libro può risultare un po' tecnico e denso di informazioni scientifiche. Tuttavia, Mosconi fa del suo meglio per rendere il materiale accessibile anche a chi non ha una formazione scientifica, spiegando i concetti in modo chiaro e utilizzando esempi pratici.

    In conclusione, Brain Food è un libro che consiglio a chiunque sia interessato a migliorare la propria salute cerebrale attraverso l'alimentazione. È una lettura informativa e stimolante, che offre una prospettiva scientifica su come il cibo può influenzare il nostro cervello.
    👍
  • Valerie Bruysten
    5.0 out of 5 stars excellent information!
    Reviewed in Germany on October 13, 2022
    Entertaining and very informative with scientifically researched infos on how not to become dement at old age and exactly what the brain needs to nurture it.