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| Can Your Diet Improve Memory, Mood, and Libido? This Antioxidant Diet Can! |
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| Written by Jennifer R. Berman, MD | |
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This is a basic diet and supplement program designed to improve health and wellness. The antioxidants protect your body from oxygen free radicals and prevent cellular damage that is associated with aging and menopause. The human body has a built-in anti-oxidant defense system that function to capture and arrest free radicals before they cause damage through oxidation. Aging, menopause, stress, and poor diet are just a few of the causes of “inflammation” and increased free radicals in the body. The program is established to promote and increase antioxidants, prevent ongoing cellular injury, and restore existing damage, inflammation, or cell injury. click to read A Guide to Better Sex Through Nutrition Essential Supplements: Glutathione- A critically important brain antioxidant. It is essential for removing toxins from the body that can promote free radicals and create inflammation in the brain. N-acetyl-cysteine- Raises glutathione levels, detoxifies environmental and/or food toxins such as mercury and protects nerve cells and prevents nerve damage. Recommended dose 400mg Acetyl-L-carnitine- A building block of protein important for optimal brain function and converted to into acetylcholine that is critical for memory, learning and concentration. Recommended daily dose 400 mg. Alpha lipoic acid- Boosts glutathione. It is also a chelating agent, which binds to toxic metals such as lead and iron, and helps eliminate them from the body. It is also a building block amino acid for nerve cells. Recommended daily dose 80 mg Folic Acid- Controls homocysteine levels. Recommended dose 400 mcg Vitamin B complex- B Vitamins control homocysteine, the amino acid naturally produced by the body. High levels of homocysteine can promote inflammation and damage blood vessels. Low levels can produce depression, mood and memory problems. Recommended daily doses
Gingko- Improves blood flow to the brain as well as enhance mental function and memory. Abundant in antioxidant flavonoids. Recommended daily dose 60 mg Vitamin C- Regenerates or boosts the effectiveness of Vitamin E both of which are important antioxidants for the brain. It protects the brain from and reverses the damage of free radicals. Recommended dose 200 mg 2x per day Coenzyme Q10- Known as the “energizing antioxidant” because it is essential for the production of ATP, the fuel used by all cells. Recommended lowest dose 60 mg Phosphatidylserine- Can restore memory and improve cognitive performance in people suffering from age-related memory loss. Recommended daily dose 100 mg daily Vitamin D- A potent antioxidant, protects cell membranes from free radical attack and boost glutathione production in the liver. Essential for good mood. Recommended daily dose 400 UI. Vitamin E- A true “smart pill”, protects the brain from free radical attack and inhibits the biological pathway that triggers inflammation which is a causal factor in most chronic diseases. Recommended daily dose 200 IU Docosahexanenoic Acid (DHA)- One of the end products of Omega 3 fatty acids. Healthy brains contain high levels of DHA, which provides the perfect raw material for well-functioning cell membranes. Recommended daily dose 300 mg Vinpocetin- Only for people with high homocysteine levels and/or history of heart disease or vascular dementia, this chemical improves the flow of blood, oxygen, and vital nutrients to the brain cells. Recommended dose 5 mg 2x per d The following foods can be eaten to increase antioxidant levels: Fish and Seafood—Eat 2-3 fish meals a week These are especially high in omega-6:
Other good fish (not high in mercury)
Red Meat: No more than 2 meat meals per week Poultry: Stick to organic, free-range, hormone-free poultry. Can eat everyday. Game meats: Stick to organic, free-range, hormone-free. Can eat everyday. Seeds, Nuts, Nut Butter: 1 serving of nuts and 1 serving of seeds daily especially pumpkin seed and walnut Oils (2-3 tablespoons daily of good oil)
Eggs and Dairy
Protein Powder
Vegetables
Fruits
Grains and Breads
Legumes
Beverages
Great Snacks to Feed Your Brain
Avoid these foods: Fish with Highest Mercury Content
Fatty Cuts of Meat
Fried foods Refined Grain and Starches Sweets Bad Fats
High Sugar Condiments
Beverage
Excitotoxins
Sugar and Artificial Sweeteners Snack Foods
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| Last Updated ( Wednesday, 07 February 2007 ) |
