Enhance your brain function !
My Top Foods/Supplements for Brain Health
Wild fish – Fish contains omega 3 fatty acids that are important to support healthy brain function in the short and long term. Some examples include wild caught salmon, cod, halibut, sea bass, tuna, mackerel, herring, anchovies, sardines, caviar, etc. If you are unable to get weekly fish, choose to supplement 1-3g of essential fatty acids (EPAs).
Phosphatidylserine – Phosphatidylserine is a phospholipid that protects the cells in your brain. This has been shown to improve cognition and reduce cognitive decline. Foods rich in phosphatidylserine include meat, fish and cabbage. If you choose to supplement, studies show that 300mg is best.
Choline - Acetylcholine is a neurotransmitter that plays a role in memory, learning, and attention. Choline is a B vitamin that is the precursor to Acetylcholine. Choline has been shown to help with focus. The food richest in choline are eggs but small amounts also found in potatoes, nuts, seeds and fruit! If you choose to supplement the recommendation is 500mg-1000g daily.
Water + Electrolytes (sodium, potassium, chloride, calcium, and magnesium) – Electrolytes are necessary for keeping your heart beating normally which keeps your energy levels up. Our neurons run on water and electrolytes. Shoot to include ½ your body weight in fluid ounces daily as well as natural electrolytes daily.
Creatine - It can be used as a fuel source in the brain - and help with mood regulation and motivation. There has even been emerging research to show it assists in mild depression. Creatine is found in meat sources or can be supplemented (creatine monohydrate) with 3-5g per day to help with brain health.
Blueberries – Blueberries as well as other purple berries (blackberries, dark currants, etc.) contain anthocyanins which is an antioxidant that has been shown to reduce DNA damage and cognitive decline. It is recommended to eat 1 cup of blueberries daily or supplement with blueberry extract 5.5g- 11g/daily with the higher end being more beneficial.
Glutamine – Glutamine is an amino acid. There is some evidence that shows glutamine can enhance our immune system and brain health. There is evidence that glutamine can offset negative effects of cognition caused by altitude as well as assist with sleep apnea by way of reducing inflammation in the brain. It is found naturally in cottage cheese, protein rich foods – beef, chicken, fish, eggs, beans, cabbage, spinach, and parsley. If you choose to supplement, the recommended dosage is 1g-10g/daily.
