Food for the Brain 11 foods to boost your brain power

Homocysteine  Homocysteine is a naturally occurring amino acid produced as part of the bodies methylation process  Raised plasma homocysteine levels both predict and precede development of cardiovascular disease and stroke  Raised levels of homocysteine also linked to Alzheimer’s disease, dementia, declining memory, poor concentration and judgment and lowered mood  Methionine, ingested as protein in the diet, is the only source of homocysteine

Homocysteine Factors that can raise homocysteine – >poor diet >poor lifestyle [especially smoking, high coffee and alcohol intake >some prescription drugs [such as proton pump inhibitors e.g. Nexium, Somac, Pariet] >diabetes >rheumatoid arthritis >poor thyroid function Nutrients that help lower homocysteine – >folate >vitamins B12, B6 and B2 >zinc >Trimethylglycine [TMG]

Testing for homocysteine  Normal levels thought to be between 5 and 15 umol/L  Levels as low as 6.3umol/L are thought to indicate risk  Every 5 umol/L increase can increase the risk of heart disease events by 20%  Homocysteine levels between umol/L linked with substantial risk of coronary artery disease  Fast overnight before blood test

1.Prefer quinoa Good source of TMG Other good sources – spinach, wheatbran, lamb’s quarters [goosefoot or pigweed] and beetroot

2.Opt for whole grains Good source of low GI energy High in B complex vitamins [thiamin, riboflavin, niacin and folate], antioxidants, iron, magnesium and selenium

3.Eat Oily fish/Marine algae Good source of omega-3 fatty acids [EPA and DHA] Other good sources – sardines, salmon, mackerel, herring, tuna, fish/krill oil Also marine algae [Dulse]/microalgae oil and breast milk

4.Include flaxseed meal/oil Good source of omega-3 fatty acids [ALA] Other good sources- chia seed/oil, hemp seed/oil, pumpkin seeds, soybean oil, green leafy vegetables, microalgae oil [DHA]

5.Binge on blueberries High in flavonoids [anthocyanins] – increases antioxidants in the blood Other good sources – blackberries, black rice, raspberries, purple grapes

6.Eat more tomatoes Good source of lycopene [powerful antioxidant] Also good source of vitamin C, biotin, vitamin K, potassium and manganese

7.Pop some peppers Highest source of vitamin C Some other sources – dark leafy greens, kiwifruit, broccoli, berries, citrus fruits, tomatoes, peas [mange tout] and papayas.

8.Pick up pumpkin seeds Good source of zinc Also found in nuts, other seeds, peas, [liver, beef and lamb]

9.Bet on broccoli [leafy greens] Great source of vitamin K, and magnesium Other foods high in magnesium - avocados, soybeans, and bananas Other foods high in vitamin K – cauliflower, cabbage, vegetable oil, fish, liver, meat, eggs and some cereals

10.Sprinkle on sage Use as an essential oil Add fresh or dried sage to flavour food

11.Go nuts Good source of vitamin E Other good sources of vitamin E – nuts [best nuts are walnuts, almonds and hazelnuts], seeds, soybean oil, leafy green vegetables, olives, eggs, brown rice and wholegrains.