Suggestions for A Brain Healthy Diet Did you know your brain is made mostly of fats? And it is constantly under reconstructed Some of the most important fats for the brain are Omega 3 fatty acids, especially DHA.
Good sources of DHA are cold water fish, like wild Alaskan salmon, sardines, halibut, tuna in water, or fish and krill oil, and the algae plants they feed on. Also wild animals and omega 3 eggs.
Other good sources of omega 3 (which may be converted to DHA in the body) and other good fats are flax seeds, walnuts, olive oil, coconut oil, wheat germ, soybeans, spinach, sesame & pumpkin seeds, avocados, almonds, brazil, & other nuts.
Bad fats & foods: Deep fried food (French fries, onion rings), or any food prepared with even partially hydrogenated oils (like potato chips, most peanut butter, & margarine (look on the label). Cells made from these fats are less stable and more vulnerable to oxidation and Alzheimer’s disease. Plus these fats tend to plug up the arteries and tiny vessels that feed the brain. Fried or trans-fats are the worst. Extra virgin olive oil, or natural coconut oil is better.
Avoid Grilling (barbecuing), frying, hot oven roasting, or broiling beef, chicken, pork, lamb or even fish, vegetables and toast. (The browning effect causes glycation, and aging) Meat is better slow cooked on low heat, or marinated in liquids with seasoning like lemon juice, broth, olive oil, dry wine, cider vinegar, herbs and spices, or poached, steamed, stewed or braised, or cooked in a slow cooker like a crock pot. (But eat meat “sparingly”)
Generally for brain health we need to eat more of the following food, and drink more water. (The following list is in order of their nutritional value. Usually the less cooked the better.)
Fresh fruit all varieties, but especially red, black & blue berries, apples, oranges, etc. Green leafy vegetables are best – spinach, romaine, red and green leaf lettuce, kale, bok choy, collards, chard, parsley, turnip greens, cilantro, etc Solid green veggies – broccoli, snow peas, bell peppers, artichokes, asparagus, cabbage, celery, string beans, zucchini, okra, etc. Non-green, non-starchy veggies – beets, peppers, cauliflower, raw carrots, mushrooms, onions, tomatoes, sweet potatoes, tofu, etc. Legumes – all varieties of beans (red, white, kidney, pinto, navy, etc) lentils and peas. Starchy veggies – cooked carrots, corn, parsnips, potatoes, pumpkins, squash. Etc. Whole grains – barley, amaranth, buckwheat, brown/wild rice, millet, oats, wheat, quino.
Other antioxidants – grape seed & skin extract (resveratrol), pycnogenol, vinpocetin, Ginkgo, Acai berry juice, bilberry, blue berry, annatto bean, Noni juice, pomegranate, mangostein, also curcumin (turmeric), Alpha-lipoic acid, CoQ-10, vitamins C & E Caution: If you are on any blood thinners or other medication check with your doctor before adding antioxidants or any other supplements to your diet. All of the B-vitamins are important to the brain and work in concert, but it may be hard to obtain enough from our diet, so a B-Complex supplement (like balanced B-50) may also be helpful, especially for those with memory, depression or skin issues.
For those with memory problems, consider MemoryXL. This is the only supplement shown in clinical trials to help persons with early-stage Alzheimer’s disease feel better, function better and communicate better. It even helped those in later stages. If you have less serious memory problems, just imagine what this might do for you! It contains the most critical B vitamins, plus other important nutrients for the brain. To obtain or learn more about this formulation go to: www.MemoryXL.com/ADV.
For questions regarding this page contact Dave Larsen at 1-801 529-8238. For more information on Alzheimer’s and related disorders go to: www.alz.org or call 1 800 272-3900. For more info on dietary guidelines to control weight and promote mental and vascular health click here http://www.originalfastfoods.com
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