Brain Foods : By Dr. Holly

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Dr. Holly
Dr. Holly
                               Dr. Holly

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