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The Brain Food Pyramid

BRAIN THE FOOD PYRAMID by BlueBrainB0ost Coconut oil is a source of medi- um-chain triglycerides (MTC), which provide an alternative fuel source for the brain [1] Red wine polyphenols are ROS scavengers that protect against excitotoxicity & oxidative stress in animal models [10] Curcumin (from tumeric) confers a myriad of cognitive benefits [2] Herbs & Spices: cloves, peppermint, star anice, oregano, sage, rosemary, spearmint, and thyme have some of the highest total antioxidant con- tent (flavonoid + polyphenol) of any foods [11] Coffee is antioxidant-rich, modestly improves mood and arousal and prot- ects against Parkinson's disease [3] Dark chocolate & raw cacao enhance Green tea intake is tied to reduced cognitive function, cerebral blood flow, and insulin resistance [12] prevalence of cognitive decline [4] Eggs contain nutri- ents for the brain, including ~180 mg of choline, an acetylcho- line precursor [5] Brown rice exhibits hypoglycemic effects, and provides ribofla- vin, thiamine, and niacin [6] Salmon contains astaxanthin (giving salmon its pink color), and omega-3 fatty acids, a primary structural component of the brain [13] Flax is a rich source of Bvitamins and alpha linolenic acid, which Nut intake may be related to better cognitive function in older increases neurogensis adults [14] [15] Legumes & lentils are rich in folate, B vitamins, fiber, zinc, iron and potassium [7] Tomatoes are enriched in beta-carotene and lycopene; neuroprotective antioxidants [8] Avocados may increase brain perfusion and prevent hypoxia-induced cell death Sulphorane in broccoli prevents oxidative stress and attenuates Blueberry anthocya- nins reverse age-re- lated deficits in animals and humans neuroinflamation [9] alike 1. Page KA, Williamson A, Yu N, et al. Medium-chain fatty acids improve cognitive function in intensively treated type 1 diabetic patients and support in vitro synaptic transmission during acute hypoglycemia. Diabetes. 2009,58(5)1237-44. 2. Cox KH, Pipingas A, Scholey AB. Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. J Psychopharmacol (Oxford). 2015:295):642-51. 3. Nehlig A. Is caffeine a cognitive enhancer?. JAlzheimers Dis. 2010,20 Suppl 1:S85-94. 4. Kuriyama S, Hozawa A, Ohmori K, et al. Green tea consumption and cognitive function: a cross-sectional study from the Tsurugaya Project 1. Am J Clin Nutr. 2006,83(2)355-61. 5. Zeisel SH. Nutritional importance of choline for brain development. J Am Coll Nutr. 2004,23(6 Suppl):621S-626S. 6. Chung SI, Rico CW, Kang MY. Comparative study on the hypoglycemic and antioxidative effects of fermented paste (doenjang) prepared from soybean and brown rice mixed with rice bran or red ginseng marc in mice fed with high fat diet. Nutrients. 2014,6(10)-4610-24. 7. 8. Hsiao G, Fong TH, Tzu NH, Lin KH, Chou DS, Sheu JR. A potent antioxidant, lycopene, affords neuroprotection against microglia activation and focal cerebral ischemia in rats. In Vivo. 2004:18(3)351-6 9. Guerrero-beltrán CE, Calderón-oliver M, Pedraza-chaverri J, Chirino YL. Protective effect of sulforaphane against oxidative stress: recent advances. Exp Toxicol Pathol. 201264(5)-503-8. 10. Rodrigo R, Bosco C. Oxidative stress and protective effects of polyphenols comparative studies in human and rodent kidney. A review. Comp Biochem Physiol C Toxicol Pharmacol. 2006:142(3-4)317-27. 11. 12. Fisher ND, Sorond FA, Hollenberg NK. Cocoa flavanols and brain perfusion. J Cardiovasc Pharmacol. 2006;47 Suppl 25210-4. 13. Zhang XS, Zhang X, Wu Q, et al. Astaxanthin alleviates early brain injury following subarachnoid hemorrhage in rats: possible involvement of Akt/bad signaling. Mar Drugs. 2014:12(8)4291-310. 14. Obrien J, Okereke O, Devore E, Rosner B, Breteler M, Grodstein F. Long-term intake of nuts in relation to cognitive function in older women. J Nutr Health Aging. 2014:18(5):496-502. 15. Subchronic Alpha-Linolenic Acid Treatment Enhances Brain Plasticity and Exerts an Antidepressant Effect: A Versatile Potential Therapy for Stroke. Neuropsychopharmacology. 2009,34(12)-2548.

The Brain Food Pyramid

shared by vyvansevsadderall on Dec 02
The best brain foods to promote cognitive health, from blueberries to cacao to curcumin.


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