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Food for the
11 foods to boost
your brain power
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
Factors that can raise
homocysteine –
Nutrients that help lower
homocysteine –
>poor diet
>poor lifestyle [especially smoking
, high coffee and alcohol intake
>vitamins B12, B6 and B2
>some prescription drugs [such as
proton pump inhibitors e.g.
Nexium, Somac, Pariet]
>rheumatoid arthritis
>poor thyroid function
>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 10 -15 umol/L
linked with substantial risk of coronary artery
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
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.