Specific Foods and their Benefit on Brain Health Anne Baker, CN, LE BioIndividual Nutrition Nourish Holistic Nutrition (248) 891-5215 [email protected] Foods that help improve cognition & memory: Acetylcholine is the source of the brain's ability to process and recall information quickly. If you are low in acetylcholine, you may experience: fat cravings, dry mouth, dry cough, memory dysfunction, difficulty concentrating. WATER: Dehydration causes fatigue, which in turn, can lead to many health problems. If you don't feel well physically, you probably do not feel well mentally. Drink at least one ounce of water per pound of body weight daily to help yourself feel less depressed, more alert and be in better health. Books: The Breakthrough Depression Solution: A Personalized 9-Step Method for Beating the Physical Causes of Your Depression, by Dr. James Greenblatt Why Isn't My Brain Working? By Datis Kharrazian D.C. Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers by Dr. David Perlmutter M.D. Change your Brain Change your Body – Use your brain to get and keep the body you have always wanted, by Dr. Daniel G. Amen, M.D. Ultramind Solution: Fix your broken brain by healing your body first, By Dr. Mark Hyman, M.D. Molecules of Emotion – The science behind Mind-Body Medicine, by, Dr Candice Pert, Ph.D. The Mood Cure, - The 4-Step Program to take charge of your Emotions, by Julia Ross, M.A. Integrative Medicine for Mental Health Referral http://www.integrativemedicinefor mentalhealth.com/registry.php Cold water fish such as tuna, salmon, mackerel and white fish are also all proven cognition enhancers. An added benefit is they also contain good amounts of Bcomplex vitamins. Oysters are especially good for cognition. Blueberries contain anthocyanin, a known memory-boosting phytochemical. They also contain many other phytochemicals that may contribute to healthy brain function. Red apples also contain anthocyanin in their skins. Grapes, cherries, spinach and eggplant also contain substantial amounts of anthocyanin. Carnosic acid in rosemary is neuroprotective and may play a role in the prevention of Alzheimer's disease and other neurodegenerative brain disorders. The scent of rosemary improved the memories of office workers in one study. Red onions contain anthocyanin and quercetin. Yellow and white onions also contain good levels of quercetin. Cumin has been shown to be a promising treatment and prevention therapy for Alzheimer’s patients as it boosts memory. Cabbage, cauliflower, cheese, eggs, fava beans, peanut butter and wheat germ are all high in Acetylcholine. Omega-3 fatty acids are essential for your brain. These beneficial fats improve cognition and alertness, reduce risk of degenerative mental disease (such as dementia), improve memory, improve mood, and reduce depression, anxiety and hyperactivity. Healthy fats include olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados Wild salmon is a premium source of Omega 3 Fatty Acid. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain cell communication pathways. Be sure to include quality sources of B-complex vitamins – especially B6 and B12 (found mostly in animal proteins) with healthy fats to improve their absorption. Foods that help fight stress: Both tryptophan and tyrosine - are involved in the production of serotonin and catecholamine’s. These neurotransmitters help reduce stress. Any foods that contain them are beneficial. Eggs are high in tyrosine and tryptophan. They also contain cholesterol and saturated fat which are essential for the production of all your hormones and helps sustain good energy levels throughout the day. Wild Game - Wild game, especially duck and goose, are much higher in these powerful amino acids than chicken or turkey however eating wild caught poultry is still a good source of tyrosine and tryptophan. Pumpkin, Sesame, Sunflower & Chia Seeds are the highest in tryptophan. Pomegranates are high in anti-oxidants the brain needs to prevent oxidation leading to free radical damage Blueberries are linked to a reduced risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries. Fruits that are highest in tryptophan & tyrosine include avocado, kiwi, cranberries, raisins, guava, plantains, figs and star fruit. ***This information is not meant to diagnose or treat any condition. It is for general information only. Please consult your health care provider before making any changes. © 2014 Nourish Holistic Nutrition www.nourishholisticnutrition.com 1
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