Anti-oxidants:
Nutrient Dense Food:
- Xocai Chocolate (important that is cold pressed and not dutchpressed); 300 compounds necessary to the body: Vitamins, Minerals, Procyanidins, epcatechins,
Berries:
- Acai berry : polyphenol: anthocyanins
- Blueberries: anthocyanins
- Pomegrantes
- Strawberries: Vit C, anthocyanins
- Black currants: Vit C, gamma lineolic acid (rare fatty acid), MOI,
- Boysenberries: anthocyanins and other polyphenols
Fish:
- Krill oil: Vit A, E, D; fatty acids
- Salmon, Sardines, Albacore, Tuna, Trout, Herring, Cod, Whitefish
Tea:
- green tea (EGCG) lowers protein plaques
Juice:
- grape juice (concentrate not cocktail) – promotes DA in the brain & resveratrol
- note resveratrol is better absorbed with pepper
Fruit:
- apples: Vit C, Quercetin (powerful anti-oxidant) – prevents neurotoxicity
- Gala, Spartan, MacIntosh, Pink Ladies, Fuji
Leafy Greens:
- spinach, kale, mustard greens, turnip greens, collard greens, bok choy, romaine, argula, swiss chard, dandelion: vitamins, minerals, prevent oxidative stress
Avocados:
Good source of good fat; 14 minerals, anti-bacterial, anti-wrinkle, Vitamins: B1, B2, A, ; anti-oxidants
Curry:
- curcumin: anti-oxidant; anti-tumer; anti-inflammatory ; reduces neural damage caused by oxidative stress
- bilirubin: halts protein plagque;
Olive Oil:
- monounsaturated fats – required by the brain
- also in sunflower oil (avoid peanut and canola oil although they have them too)
Barley:
- helps promote acetylcholine – important brain nutrient
Supplements:
Phosphotydal choline and
Food sources
- As free choline in vegetables (especially cauliflower and lettuce), whole grains, liver, and soy.
- As lecithin (containing 10-20% phosphatidylcholine) in grains, legumes, meat and egg yolks.
Deficiency
- True choline deficiency appears to be rare or non-existent and has only been induced in a research setting.
- Deficiencies typically present as muscle weakness, tingling in the fingers and toes, weight loss or fatigue.
- Liver and kidney disorders develop when animals are fed a choline-deficient diet.
- Fatty infiltration of the liver and other signs of liver dysfunction develops in humans fed a choline-deficient diet.
- Choline is an essential nutrient for human cells in cell cultures, and humans receiving intravenous feeding with solutions low in choline develop signs of choline deficiency.
(Canty, DJ and Zeisel, SH. Nutr Reviews. 52;327-339, 1994; Zeisel, SH, et al. FASEB J 5;2093-2098, 1991)
Phosphotydal serine
Besides soybeans, other foods rich in lecithin include egg yolks and chicken and beef liver. As these are foods that many people avoid due to cholesterol, it is highy unlikely that you can ingest enough phosphatidylserine in your diet to meet therapeutic dosages
