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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 –
Nutrients that help lower
homocysteine –
>poor diet
>folate
>poor lifestyle [especially smoking
, high coffee and alcohol intake
>vitamins B12, B6 and B2
>zinc
>some prescription drugs [such as
proton pump inhibitors e.g.
Nexium, Somac, Pariet]
>diabetes
>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
disease

Fast overnight before blood test
1.Prefer quinoa
•
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Good source of TMG
Other good sources – spinach, wheatbran, lamb’s quarters
[goosefoot or pigweed] and beetroot
2.Opt for whole grains
•
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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
•
•
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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
•
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High in flavonoids [anthocyanins] – increases antioxidants in the blood
Other good sources – blackberries, black rice, raspberries, purple grapes
6.Eat more tomatoes
•
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Good source of lycopene [powerful antioxidant]
Also good source of vitamin C, biotin, vitamin K, potassium and
manganese
7.Pop some peppers
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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]
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•
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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
•
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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.
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