Food, Oils, and Supplements for Brain Health

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Food, Oils, and Supplements for Brain Health

Campbell M Gold.com
Published by Campbell M Gold in Health Alternative · Sunday 07 Jul 2024
Tags: FoodOilsSupplementsBrainHealthBrainpowerBrainFood
Food to support and enhance brain health.
 
Certain foods and supplements are crucial for supporting and enhancing brain health. To effectively promote optimal brain health, ensure that your diet includes a wide array of nutrient-rich foods, supplements and monounsaturated fats. Explore the following brain-friendly options as you promote brain health...

Supplements

The following supplements and minerals have a very positive influence on brain tissue and functioning:

  • Hydration - Keep hydrated with spring water (never drink tap water)
  • Lecithin - 20 mg (preferred: Lecithin granules - 2 x tbs daily (can be taken in juice or sprinkled on food), plus safflower oil - 1 x tbs daily)
  • Vit A - 10,000 iu
  • Vit B-complex 100 - 100 mg, includes thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and the cobalamins (vitamin B12).
  • Pantothenic Acid - 12 mg
  • Vit C - </= 3,000 mg
  • Vit D - 5 mcg
  • Vit E - 60 mg
  • Zinc - </= 50 mg
  • Selenium - 200 mcg
  • Omega 3 oil - 100 mg
  • Co-enzyme Q10 - </= 120 mg
  • Iron - 7 mg (Mackeson recommended for adults)
  • Manganese - 4 mg
  • Copper - 1.5 mg
  • Chromium - 50 mcg
  • L-Arginine - 40 mcg
  • L-Carnitine - 200 mg, 3 x daily; increasing after 1 week to 400 mg, 3 x daily
  • Alpha-lipoic acid - 100 mg, 4 x daily
  • Glutamine - 10 mg
  • Glutathione - 5 mg
  • Phosphatatidylserine - 10 mg
  • Phosphatidylcholine - 10 mg (derived from lecithin and is a primary dietary source of choline)
  • Sweedish Bitters - as per supplier's instructions </= 4 x daily
  • Hydrogen Peroxide - under your health provider's direction
  • Hypnosis, subliminal, and empowerment programs are excellent stimuli for the brain
  • Maintain your optimal weight
  • Have a regular exercise program

Heart-healthy Oils

Here are some recommendations:

  • Olive Oil - Rich in monounsaturated fats, olive oil is associated with heart health. It helps reduce harmful cholesterol levels (LDL) in the blood. Consider the Mediterranean type diet - this promotes heart health.
  • Canola Oil - Another plant-based option, canola oil contains both polyunsaturated and monounsaturated fats. It’s a heart-healthy choice for cooking and baking.
  • Sunflower Oil - High in polyunsaturated fats, sunflower oil is beneficial for heart health. It’s commonly used for frying and sautéing.
  • Safflower Oil - Like sunflower oil, safflower oil is rich in polyunsaturated fats. It’s a good option for cooking and salad dressings.
  • Soybean Oil - This is versatile and contains a mix of polyunsaturated and monounsaturated fats. It’s commonly used in processed foods and cooking.
  • Avocado Oil  - This is a highly recommended oil for supporting heart health:
    • Monounsaturated Fats - Avocado oil is high in monounsaturated fats, which have been shown to reduce the risk of heart disease. These healthy fats can help lower LDL cholesterol (“bad” cholesterol) and improve overall heart health.
    • Antioxidants - Avocado oil contains antioxidants like polyphenols and vitamin E. These compounds contribute to heart health by protecting against oxidative stress and inflammation.
    • Research Findings -
      Eating two servings of avocado per week (equivalent to one whole avocado) can reduce the risk of developing coronary heart disease by 21%3.
        • Replacing half a serving a day of other fat-containing foods (such as butter, margarine, or processed meats) with avocado can also lower the risk of heart disease.

Incorporating avocado oil into your diet can be beneficial for heart health. Remember to use it in moderation as part of a balanced diet!

Always choose oils that are low in saturated fats and high in heart-healthy unsaturated fats. Incorporating nuts, seeds, avocado, and unsaturated vegetable oils into your diet can help support heart health by reducing harmful cholesterol levels.

Coconut oil is not recommended - For everyday cooking and dressings, opt for unsaturated oils including olive oil, canola oil, and sunflower oil, which are better for heart health.

Rapeseed oil is not recommended - This oil is extracted from rapeseed, which comes from several types of the Brassicaceae plant family. There are edible and industrial forms of this oil. In the past, rapeseed oil wasn't widely used for cooking due to its high erucic acid content, which can be harmful to the heart in large amounts, and its glucosinolate content, which made parts of the plant less nutritious as animal feed. Standard rapeseed oil can contain up to 54% erucic acid, hence why it is not recommended.

Physical Brain Food

  • Alfalfa is an excellent source of nutrients and protein. It contains many vitamins such as beta carotene, vitamins A, B, C, E, and K, and minerals like calcium, iron, copper, magnesium, potassium, phosphorus, and sulphur. Additionally, it provides essential amino acids and plant nutrients such as saponins, octasonols, and isoflavones, which have healing effects.
  • Apples have a lot of quercetin, an antioxidant that recent studies have shown can help protect against Alzheimer's disease. Most of the quercetin is in the apple skin. Red apples also have anthocyanin in their skins.
  • Avocados contain Vitamin E, an antioxidant that helps protect the brain's fatty tissues from ageing and supports rejuvenation. Hazelnuts are also a good source of Vitamin E.
  • Bananas have magnesium, which helps transmit nervous impulses and are also a good source of Vitamin B6. This vitamin helps the body absorb magnesium, break down amino acids, and support the nervous system by producing the neurotransmitters Serotonin and GABA (Gamma-Amino Butyric Acid) linked to calm and measured behaviour. Other sources of these nutrients include prunes, dried fruit, etc.
  • Berries, like strawberries, blueberries, and blackcurrants, are packed with Vitamin C. Blackcurrants, for example, have twice as much Vitamin C as kiwi fruit and three times as much as oranges. They are also rich in antioxidants like anthocyanins, polyphenols, and flavonoids, which give them their colour. These antioxidants help fight harmful free radicals, which can damage nerve cells, especially in the brain. Berries also help improve circulation and strengthen blood capillaries, improving brain oxygenation. If you don't enjoy red berries, opt for kiwi fruit or garlic. Good sources of these nutrients include blackcurrants, strawberries, raspberries, blueberries, blackberries, and citrus fruits.
  • Blueberries help with memory and brain function. Studies have shown that older rats fed blueberries performed as well as young rats on memory tests. Blueberries contain anthocyanin, a compound that boosts memory, and other compounds that support brain function.
  • Broccoli has quercetin and is also a good source of folic acid, both beneficial for brain functioning.
  • Cherries are another red food that is a good source of anthocyanin.
  • Cocoa was used in Aztec times as a medicine. Later, the famous lover Casanova found that chocolate had powerful effects and used it as an aphrodisiac. Cocoa contains molecules similar to caffeine, such as theobromine and theophylline, and amphetamines like phenylethylamine and tyramine, which give chocolate its stimulating and tonic properties. Additionally, chocolate is high in calories and contains a significant amount of magnesium (330 mg per 100 grams) and molecules like serotonin, the “relaxation” hormone, contributing to its anti-stress and anti-depressant effects. Furthermore, research has shown that the flavonoids in cocoa encourage better dilation of blood vessels, aiding in fighting free radicals and protecting brain activity. However, it’s important not to consume chocolate excessively. If you don’t enjoy chocolate or want an alternative, you can choose tea, which also contains antioxidants or weak coffee for its caffeine and stimulating properties. Just be mindful not to consume them excessively, as it could cancel out or reverse their effects.
  • Coffee, with its caffeine content enhances alertness and mood, while antioxidants therein help to protect against neurological diseases.
  • Eggplant (aubergine ) is an excellent source of anthocyanin and nasunin, an antioxidant that protects lipids in brain cell membranes.
  • Eggs benefit the brain by containing essential nutrients like lecithin, phospholipids, and high-quality proteins, which help build brain cell membranes. They are also rich in amino acids necessary for making neurotransmitters, such as acetylcholine, essential for memory. Additionally, the proteins in eggs contain tyrosine and phenylalanine, which are needed for producing noradrenaline, a neurotransmitter that stimulates learning. Whitefish is also an excellent alternative source of these nutrients.
  • Folates are green leafy vegetables like spinach that are important for memory, developing nervous tissue, and renewing blood cells. Not having enough folates can lead to reduced awareness and memory problems, often seen in older people with low folates. Folates help maintain dendrites, which are essential for brain function. If you don’t like spinach, you can try watercress, lamb’s lettuce, iceberg lettuce, broccoli, or different herbs. Rosemary contains certain flavonoids that can help with concentration and memory by increasing blood flow to the brain.
  • Glucose is essential for the brain because it uses more than 5 grams per hour. The body doesn't store it, so you must consistently get it from your food. Blood sugar levels affect your ability to remember things, which is essential for how well you can think. It's best to avoid sugary foods because they can cause significant changes in your blood sugar levels. This can make you feel tired and have trouble paying attention. Instead, choose foods with complex sugars and a low Glycemic Index (GI). Pulses like lentils and chickpeas are good choices because they have one of the lowest GI values. Wholegrain foods, especially when cooked 'al dente', are also a good option if you don't like pulses.
  • Grapes, including red, purple, and black, contain quercetin and anthocyanin. Red wine also has good levels of these phytochemicals, but drinking too much might cancel out the benefits. It's best to limit your consumption to one glass daily.
  • Liver is a good source of iron, an essential nutrient that helps transport oxygen to the brain through the bloodstream. It also contains Vitamin B, which has been shown to improve cognitive function and intelligence test results. If you don't like liver, you can also get these nutrients from foods like ham, beef, or nutritional yeast. These nutrients are found in cattle, pigs, sheep, veal, and chicken.
  • Oily fish is good for your brain. That's because over 50% of your brain comprises fats, and over 70% are Omega-3 fatty acids. Omega-3 fats are essential for creating and maintaining brain cells, keeping cell membranes flexible, and supporting neuron activity. If you don't get enough Omega-3 fatty acids, it can lead to weakened brain function and memory problems. Oily fish such as trout, mackerel, sardines, pilchards, and salmon are excellent sources of Omega-3. If you don't like fish, you can use nut and rapeseed oils as alternatives.
  • Olive Oil, when added to your diet, is a good source of Omega-6, which is very good for the brain. The Mediterranean diet is also recommended as part of a healthy lifestyle.
  • Onions, including garlic, contain anthocyanin and quercetin. Yellow and white onions also contain good levels of quercetin. In India, where onions are an essential staple, they have been used as a natural remedy to boost memory for centuries.
  • Red Beets are a good source of anthocyanin and folic acid, which is good for the brain.
  • Rosemary, which contains carnosic acid, can protect the brain and help prevent Alzheimer's disease and other brain disorders. According to one study, just the smell of rosemary improved the memories of office workers.
  • Shellfish like oysters, clams, prawns, and shrimp are packed with essential nutrients for brain function. These include Vitamin B12, protein, and important trace elements. These trace elements, also known as oligo-elements, are crucial for fighting and preventing stress. Some of them can even be considered 'therapeutic weapons' as they help combat anxiety, mental fatigue, and nervous disposition. Important oligo-elements found in seafood include manganese, copper, lithium, zinc, and iodine. If you're not a fan of shellfish, you may want to consider adding wholemeal bread, algae, or wheat germ to your diet.
  • Spinach has been found to prevent and even reverse memory loss in a study using rats. This might be due to its high folic acid content, which is thought to protect against Alzheimer's disease and age-related memory loss. 240 mg of cooked spinach provides two-thirds of your daily folic acid needs.

Source: Archives


I hope this material has been of interest.
Kind Regards,
CMG



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