Guest guest Posted August 23, 2005 Report Share Posted August 23, 2005 Brain Nutrients edited by Michael LeVesque http://www.vitaminsinamerica.com/news/brain.htm The human brain is the master control system of the body, weighing about 3 pounds, less than 2% of our body weight. The brain requires 20% of our oxygen and energy supply for the over 100 billion neurons (brain cells). Blood flow of oxygen, sugars, vitamins, minerals, amino acids and fatty acids is essential. Interruption of only 15 seconds can result in unconsciousness- 5 minutes-death. Eating sugar reduces brain fuel: When high sugar soft drinks, candy or other sweet foods are consumed, the pancreas, told by the brain's hypothalamus, releases insulin. The insulin signals all body cells to take sugar from the blood. Usually, the brain cells use 50% of all the sugar (glucose) in the blood, leaving the other organs to burn fat. Since the brain is such a small percentage of body weight, with insulin present it must compete with the other organs and muscles which weigh 50 times as much as the brain, for blood sugar (glucose). This results in too little " fuel " to the brain, which is intensified if there is not enough chromium to " bind " insulin with the cellular membrane. The results are low energy, and a craving for even more sugar. Interestingly, a healthy non-diabetic person's circulating blood contains less than one teaspoon of sugar. With a modern high sugar diet, to pour twenty teaspoons of simple sugar into the bloodstream is easy at one sitting! Hypoglycemia, diabetes, mental confusion, and behavioral problems are at epidemic proportions and are the outcome of unsuitable blood- sugar levels. Complex carbohydrates, vegetables, grains, legumes, and nuts are a " timed-release " form of sugar not requiring a large release of insulin to the system, not forcing the brain to compete with other organs for sufficient energy and oxygen. Aging and the environment's effect on the brain To burn sugar in the cell's mitochondria (power plant), neurons require adequate oxygen and other nutrients. The red blood cells deliver fresh oxygen with a chemical exchange of waste products. If the red blood cell loses its shape and elasticity, (most probably due to exposure to " environmental chemicals " or " pollution " or " aging " ), the cell is unable to be squeezed through the small diameter of the capillary to the remotest parts of the brain. Also, as we age, the blood vessels supplying the brain tend to clog up (arteriosclerosis), reducing the brain's oxygen and nutrient supply, causing some forms of senility. Oxygen is further reduced when it combines with fats, rather than with sugar, creating cellular garbage called " lipofuscin " . Lipofuscin deposits damage and even " kill " *neurons*. Free radical fighting nutrients such as C, E, beta- carotene, zinc, manganese, selenium, cysteine, glutathione and methionine reductase prevent the build up of lipofuscin. A study done with rats showed vitamin E deprivation resulted in higher lipofuscin accumulation in all areas of the brain and a significant impairment in learning. Sugar is burned to produce the crucial ATP energy, on which the brain depends for its very life. ATP (Adenosine Tri Phosphate) molecules release stored energy to generate neurotransmitters, to transport proteins to cells, to conduct electrical impulses, to extend and " rebuild " brain cells. Most brain ATP energy is produced through two interlocking metabolic cycles: the glycolitic cycle and Krebs cycle. The enzyme spark plugs required are B1, B2, B3, B5, Biotin, Magnesium, Manganese, iron, copper, lipoic acid, and CoQ10. Nutrients and the brain-blood-barrier Neurons are the only major cells that never reproduce and are one of the most toxin sensitive. The brain regulates every aspect of our lives and has a unique protective barrier called the " brain-blood-barrier " (BBB). It protects against metabolic wastes, drugs, bacterial poisons, and other mostly water soluble toxins. However, the BBB also interferes with absorption of most major brain nutrients such as C, B-vitamins, minerals and amino acids, which are also water soluble. Therefore, one may often need nutrients beyond the RDA levels. Scientific studies show various mental or mood abnormalities are often the earliest signs of nutrient deficiencies, such as: apathy, depression, paranoia, anxiety, irritability, memory loss, etc. One neuron equals one micro-computer Usually, one thinks of the brain as a computer, but modern research is now showing the extreme complexity of the cell. Each of the brain's neurons is in a sense a micro-computer. Inside each neuron, nerve impulses are conducted electrically and when information is exchanged between neurons, chemicals called neurotransmitters enable the cells to talk to each other. Neurotransmitters and nutrition So far 60 neurotransmitters have been discovered, 10 of which are considered the major " conductors " . Here are seven common ones: Acetycholine is essential for memory and controlling movement. It is made from pantothenic acid, choline, and the energy compound ATP, produced by coenzyme COQ10. Adrenaline and noradrenaline promote activity, alertness and mood elevation. Dopamine is essential for initiating the coordinating movement and sexual arousal. GABA is an inhibitory neurotransmitter for aiding concentration and chronic anxiety and used for patients with Parkinson's disease. Glycine is also an inhibitory transmitter, which with GABA, helps to prevent epilepsy. Histamine aids sensory integration in the thalamus of the brain. Serotonin is a calming counterbalance for adrenalin and noradrenalin, and induces sleep. All of the major neurotransmitters are made from amino acids except acetycholine. For example, glutamine is important as the precursor for GABA, helping with intense focal concentration and the disposal of waste ammonia which is harmful at low levels. Tyrosine is a precursor of noradrenalin, adrenalin and dopamine, and has been used successfully in treating stress from overload or burnout. Tryptophan is a precursor of serotonin, and is converted to niacin if the body needs niacin. (Tryptophan is not currently available for sale in stores.) Myelin sheath and lecithin Certain nerve cells enclosed by myelin, an insulation made chiefly from fatty acids and cholesterol, are capable of transmitting impulses at incredible speed. Myelin production requires linoleic acid, as found in lecithin, along with amino acids, B2, B3, and especially B12, copper and manganese. My own experience with brain nutrients has been very exciting. I have experimented with flower essences, brain power formulas, herbal extracts, glandulars, gem essences, singular nutrients, and foods. I have found Bach Flowers Rescue Remedy, B12, GABA, and niacin very effective for handling stress, and mental strain. Ginkgo biloba, L-glutamine, KAL's Deep Thought, Source Naturals' Mega Mind and bee pollen work wonders for me when I need extra mental concentration and energy. Brain phospholipids, the primary constituents of the cell membrane, make the cell less rigid, more viscous and enhance the transport mechanism for neurotransmitters. In the evening I often use them with extra magnesium, zinc, B6, and B12 for enhanced dreaming in vivid colors with high recall. Other nutrients that endorse strongly are spirulina, nutritional yeast, GTF chromium, chlorella, octacosanol, and raw brain glandular extracts. www.standardprocess.com I have used all of these and found they work very well. Other general nutrients that are especially important are potassium, magnesium, zinc, the B complex, and C. Every mental state is affected by brain chemistry, from sleep to euphoria. Supplying ourselves with brain nutrients is an excellent way to enhance and improve our performance. =================================================================== Post subject: A Practical Guide to Mind-Boosting Supplements - DIETARY FATS AND THE BRAIN Doctors generally believe that the best way to treat mood, thought, and memory disorders is with pharmaceutical medicines that directly influence levels of brain chemicals such as serotonin, dopamine, and acetylcholine. A comprehensive approach to treating cognitive disorders should include foods and supplements that benefit the overall " health " of brain cells. One way to influence brain health dietarily is to consume the right fats and oils. About 60 percent of the brain consists of lipids (fats) which make up the lining, or cell membrane, of every brain cell. Up to 50 percent of the fatty acids in the gray matter in the brain is typically made up of EPA and DHA. The types of fats present in the brain influence its structure and function. How well your mind works depends, in the long run, on the quality of the foods that you eat. In this chapter we will focus on fatty acids, particularly the Omega-3s and 9s. Omega-3 oils are found mostly in fish and fish oil, while omega 9s are found in a few selective plants and their oils such as olives, avocadoes and macademia nuts. ======================================================================= WHAT COGNITIVE BENEFITS DO COLD PRESSED OILS HAVE? Following are some of the improvements you may notice if your intake of Omega-3s is currently low and you begin to consume more cold water fish, or take quality fish oil supplements: • Improved mood • Enhanced clarity of thinking • More serenity and mental stability • Better concentration and focus • Better vision WHICH CLINICAL CONDITIONS CAN " COLD PRESSED " OILS BENEFIT? The clinical application of Omega-3s, 9s is well in the developmental stage however, scientists have begun to explore the role of these important fats in the following conditions: • Age-related cognitive decline • Depression and bipolar disorders (manic depression) • Anxiety disorders • Addiction disorders • Schizophrenia =============================================== DIETARY FATS AND THE BRAIN Carolyn, a writer from Marina Del Rey, California, speaks for many when she says, " fish oils make me more focused and serene. In addition, I get far less brain fatigue in the late afternoon. " Marvin, a forty-three-year-old musician from New York, says, " I don't notice the effects from fish oils if I take a low dose. When I take more than 3 grams, I find that I have a sense of well- being and feel more aware. " And Kevin, a twenty-eight-year-old actor from Los Angeles, adds, " Within a few hours of taking fish oil capsules, I notice my vision to be improved. Colors are more vivid and everything is in better focus. " Changing the types and amounts of fats we consume can influence the fatty " composition " of brain cells and other cells in the body. The lining of every cell in the body—for instance, the lining of red blood cells that carry oxygen—is made up of essential fats. The type of fats in a red-blood-cell membrane can change very quickly, often within hours, based on the type of fats present in a meal. This change influences the 'fluidity' of the cell membrane. The more 'fluid' a red-blood-cell membrane, the easier it is for it to squeeze through tiny capillaries and supply oxygen and nutrients to remote areas of the body. The fats that make up brain-cell membranes are much more resistant to " changes " in diet than the fats forming the cell membranes of other tissues in the body. The brain has developed an excellent ability to preserve its fatty composition despite shortages of essential fats in the diet. However, it is possible to alter the fat content of the brain through diet. We know this is true through animal studies. Manipulating the fatty-acid content of a rat's diet changes the fatty- acid composition of the brain-cell membrane within as brief a time period as three weeks (Yehuda 1998). The types of fats making up the cell membrane influence how well brain cells interact and communicate with each other. Since the membranes of brain cells can be influenced by dietary composition, our objective, then, is to consume the proper types of " essential " fats and oils, and in their proper balance, which will guarantee that " neurons " function at their best. Before we discuss what kinds of fats and oils we should eat, and the proper amounts, let's review some of the basic chemistry of fats. This review will make it much easier to understand the importance of " essential fatty acids " in our brain health, and it will also help you understand the role " phospholipids " play in cognition. ==================================================================== The ABCs of Fats and Oils " Lipids " is a general term that includes fats, oils, cholesterol, and other substances that are fat-soluble. A simple difference between fats and oils is that fats are solid at room temperature, while oils are liquid. Fats and oils are *triglycerides*, which means they are made of a three-carbon molecule called glycerol attached to three long-chained carbon molecules called fatty acids. There are dozens of common fatty acids present in the diet and the body. The length of these fatty acids varies, but most of them contain between four and twenty-four carbon atoms. Fatty acids are the building blocks for fats and oils, and are divided into two groups— saturated and unsaturated. Saturated fatty acids are found mostly in meat, animal fats, dairy products, lard, and some tropical oils. Each carbon atom in these saturated fatty acids is attached to two hydrogen atoms. In contrast, unsaturated fatty acids contain a double bond, meaning that two neighboring carbon atoms have each lost a hydrogen atom When fatty acids are unsaturated, they are more fluid and flexible. This is often a desirable trait. Unsaturated fatty acids are in turn divided into two major groups: 1. Monounsaturated fatty acids are found in such vegetables as olives and avocados. They have one double bond. *Mono*, as you may know, means " one. " 2. Polyunsaturated fatty acids have two or more double bonds. Poly means " many. " The more double bonds present, the more fluid the fatty acid. You can generally tell the degree of unsaturation of a particular food by how 'fluid' it is in the refrigerator or at room temperature. For instance, cheese contains mostly saturated fats, and is hard. Olive oil is monounsaturated and stays relatively liquid at room temperature, but hardens in the refrigerator. Fish oils can stay " fluid " even in very cold temperatures. Many polyunsaturated fatty acids, called non-essential fatty acids, can be " manufactured " by the body. Others, called " essential fatty acids " , must be " ingested " through foods. There are three types of essential fatty acids: Omega-3s, Omega-9s and Omega-6s. A) Omega-3 fatty acids are made from a fatty acid called alpha- linolenic acid (ALA). Omega is the last letter in the Greek alphabet. In naming fatty acids, the last carbon of the chain is called omega. Dark green leafy vegetables, walnuts, almonds, macademia nuts and olive oil have small amounts of Omega-3 fatty acids. Omega-3 fatty acids are beneficial because they provide 'fluidity' to cell membranes and improve " communication " between brain cells. Omega-3s also reduce the clotting ability of platelets, thus potentially decreasing the incidence of heart attacks and strokes. Two very important Omega-3 fatty acids are eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). They are found in seafood, especially mackerel, alaskan salmon, bass, rainbow trout, halibut, low/no sodium tuna, and sardines (water-packed only,...soybean oil is a harmful omega-6 oil). Supplements of fish oils that contain EPA and DHA are sold over-the-counter. DHA is also sold by itself. In the body, DHA is found mainly in the brain, retina, and in sperm. DHA plays an important role in vision as well. Omega-6 fatty acids are made from " linoleic " acid, a fatty acid found in refined vegetable oils such as corn, safflower, cottonseed, soybean and sunflower. Mayonnaise and salad oils normally contain an excessive amount of omega-6 fatty acids. Hydrogenated oils (transfats) are also included in this category. Linoleic acid is eventually converted into 'arachidonic acid' (AA), a fatty acid that, in excess, can induce *inflammation*, clotting, and have other unhealthy actions. Unlike Omega-3s, which are concentrated in the brain, omega-6s are found in numerous other tissues throughout the body. The double bond of an omega-6 fatty acid starts six carbons from the left. Most Americans generally have a much higher intake of Omega-6s than Omega-3s. --- The Making of Omega-3s: Alpha-linolenic acid (ALA) has 18 carbon atoms and 3 unsaturated bonds Eicosapentanoic acid (EPA) has 20 carbon atoms and 5 unsaturated bonds Docosahexanoic acid (DHA) has 22 carbon atoms and 6 unsaturated bonds The mineral zinc, and other vitamins and minerals, help convert EPA to DHA. DHA has the ability to convert back into EPA (Hansen 1998). The human body is not able to make Omega-3s from Omega-6. --- The Making of Omega-6: Linoleic acid (LA) has 18 carbon atoms and 2 unsaturated bonds Arachidonic acid (AA) has 20 carbon atoms and 4 unsaturated bonds The body uses Omega-3s and Omega-6s to produce several types of important substances such as prostaglandins, eicosanoids, and leukotrienes. These substances have a number of effects on the brain and body. They can act as hormones, are involved in the immune system, blood-pressure control, clotting, heart rhythm, and they even influence tumor inhibition or formation. The types of fatty acids in the diet is known to influence the release of hormones by the pituitary gland. -- Fats to Shun: Hydrogenated Transfats Trans-fatty acids are new forms of fats that have been introduced over the past few decades. These are chemically altered and *twisted* fatty acids that are regarded as unhealthy and are not easily used by the body. Trans-fatty acids are generally found in margarine and many processed foods, breads, pastries, donuts, chips, and the majority of processed cereals. Any type of fatty acid can be damaged and become harmful to the body if it is deep-fried. Hydrogenated fats and oils, commonly found in processed foods, are inferior fats. Hydrogenation means adding hydrogen atoms, thus " transforming " a fatty acid from unsaturated to saturated. A full explanation of fats can be quite complicated. In this chapter it has been my goal to simply give you some background on the chemistry of these fatty acids in order to discuss the enormous importance of Omega-3 oils to body and brain health. --- Fish Oils and Mood: Over the past few years, scientists have attempted to determine whether the types of fats we consume have an influence on mental function. It appears that they have found a vital connection. Drs. Joseph Hibbeln and Norman Salem Jr., from the National Institute of Alcohol Abuse in Rockville, Maryland, has completed several epidemiological studies to determine the connection. In an article published in Lancet in 1998, the doctors compared fish consumption to the prevalence of major depression in eleven countries. They found that the more fish consumed in a country, the less the risk of depression. Both doctors have revealed that- " Increasing rates of depression in the last century may be influenced by the consumption of " increased " amounts of saturated fatty acids and Omega-6 fatty acids and the " decreased " consumption of Omega-3 fatty acids. " Studies indicate that EPA and DHA levels in red-blood-cell membranes are low in those who are depressed (Peet 1998). These oils have been found to play a role in the relief of manic-depression. --- Manic-Depression: Also known as " bipolar disorder, " patients with this condition go through cycles of feeling mania (euphoria, racing thoughts, hyper- activity) followed by cycles of depression. The standard pharmaceutical approach to treating bipolar disorders is with lithium or drugs such as valproate and carbamazepine. Dr. Andrew Stoll, M.D., from the Department of Psychiatry at Harvard Medical School, has tested fish oils on this condition. He conducted a four-month double-blind placebo-controlled study using about 10 grams a day of concentrated fish oils. Overall, nine out of fourteen patients responded positively to fish oils, compared to three out of sixteen patients receiving a placebo. Dr. Stoll tells me, " In cases of bipolar disorder, it would be worthwhile to first try a therapeutic approach with fish oils before proceeding to pharmacological therapy. " Interestingly, Dr. Stoll reports that a preliminary study using flaxseed oil with fifty patients showed that ALA, the fatty acid found in flax, has *mild* mood-stabilizing and antidepressant effects. --- Help for Schizophrenia? Even relatively difficult mental conditions such as schizophrenia may partially be influenced by the fatty acid content in the brain. In a study done at the Northern General Hospital in Sheffield, England, dietary supplementation for six weeks with 10 grams per day of concentrated fish oil led to significant improvement in patients with schizophrenic symptoms (Laugharne 1996). Malcolm Peet, M.D., a professor at Northern General Hospital, has found that supplementation with fish oils as an addition to existing antipsychotic drug treatment leads to significant improvement in treatment-resistant schizophrenic patients. Interestingly, when he compared the effectiveness of EPA versus DHA, he found that EPA was very effective, while DHA wasn't. (Most fish oil capsules contain both EPA and DHA, but supplements are now available that contain only DHA.) This result was unexpected since, unlike DHA, EPA is not found in significant amounts in the brain. One can speculate that perhaps EPA is better *transported* through the blood-brain barrier than DHA, or perhaps EPA influences a set of immune and hormonal reactions that DHA does not. EPA can be *converted* into DHA which then is incorporated into cell membranes. -- Fish Oils and Learning: Although long-term human studies have not yet been conducted evaluating therapy with fish oils and cognitive function, a one-year study in mice gives us some preliminary answers (Suzuki 1998). Adult mice were fed a regular diet that included either 5 percent palm oil (containing mostly a 16-carbon saturated acid) or 5 percent sardine oil. At the end of the year, it was determined that the mice taking the sardine oil had a higher brain *concentration* of DHA. Their synapses and cell membranes were more fluid, and their maze-learning ability was better than the mice that were fed palm oil. Seeing Is Believing The rods and cones of the retina in the eyes are very rich in DHA. Hence, a deficiency in dietary fish oils will reduce the photoreceptor activity of retinal cells, and thus reduce visual acuity. On the other hand, supplementation with fish oils (or flaxseed oil) could lead to visual improvement with enhanced color perception. Since levels of DHA in the brain decline with age, it is likely that the levels of DHA also decline in the retina. Is it possible that daily intake of fish oils can improve vision in older individuals? Hopefully future research can give us some answers. The effects, though, are subtle. I currently take about 600 to 1,200 mg of EPA/DHA per day except on days when I eat fish. -- THE SIMPLE " BRAIN FOOD " PLAN Dietary intake of Omega-3 fatty acids varies significantly in the North American population. As a rule, most Americans have a low intake of fish oils, perhaps as low as 200 mg per day of EPA and DHA. In cultures where fish is a large part of the diet, such as Eskimo or Japanese, the intake of fish oils can approximate 3 to 4 grams a day (one gram equals 1,000 mg). For optimal brain function, I recommend that you consume fish at least two or three times a week. If your diet does not include enough of the Omega-3 fatty acids or enough fish, you could consider taking supplements of fish oils or flaxseed oil. Vegetarians, or those who don't eat fish, are good candidates for taking Omega-3 supplements. As a rule, ingesting about half a gram to 1 and a half grams of a combination of EPA and DHA daily should be sufficient. There are dozens of different brands of fish oil capsules sold in health-food stores, pharmacies, and retail outlets. Each of them is likely to contain a different amount of EPA and DHA, but generally each capsule contains between 200 to 400 mg of a combination EPA and DHA. There are even small, fruit-flavored capsules for children. Fish oils are best stored in the refrigerator. For many years fish oil supplements were available as a combination of EPA and DHA. Recently, DHA has been made available by itself. This algae-derived product does not contain EPA, but has 100 mg of DHA per capsule. A DHA capsule is much more expensive than a standard fish oil capsule. The question arises as to whether DHA has benefits over that of fish oils. I had a discussion about this matter with Artemis Simopoulos, M.D., an expert on Omega-3 oils, and President for the Center for Genetics, Nutrition, and Health in Washington, D.C. She tells me, " If someone were to take fish oil supplements, I do not see a need to take DHA supplements alone instead of fish oil supplements that contain both EPA and DHA. " Based on all the information available to date, it appears that taking a DHA supplement by itself may not be necessary. For now, I recommend that supplements include a combination of EPA and DHA. Taking the combination is much cheaper than taking DHA by itself. It's possible, though, that future research may indicate that DHA alone may be helpful in infants, the elderly, in pregnancy, or other conditions. Algae-derived DHA supplements are also an option for strict vegetarians who do not wish to ingest fish oils. -- Flax or Fish? Since the fatty acid ALA in flax oil can convert into EPA and DHA, why not just take flaxseed oil supplements instead of fish oils? This could well be a good option for those who prefer flaxseed over fish oils. However, it is possible that some people may not have the adequate biochemical ability to convert ALA into EPA and DHA. The conversion is a difficult process and may require more than 10 grams of ALA to make 600 mg of EPA or 400 mg of DHA (Gerster 1998). Lloyd Horrocks, Ph.D., Professor Emeritus of Medical Biochemistry at Ohio State University in Columbus, Ohio, is an expert on fish oils. He says, " The enzymes that convert shorter chain and less-saturated fatty acids such as ALA into the longer chain EPA and DHA may not work efficiently in everyone. " It has also been suggested that several conditions or situations may lead to inadequate activity of the enzymes that convert ALA to EPA and DHA (Drevon 1992). These conditions include aging, diabetes, intake of trans-fatty acids, and a large intake of saturated fatty acid. Norman Salem Jr., Ph.D., at the National Institutes of Health, tells me, Our research team has been studying Omega-3 fatty-acid metabolism in humans. Our conclusion is that the conversion of ALA to DHA in most adults is adequate to maintain DHA status in the brain, but may not be adequate in newborns or individuals with certain metabolic disorders. A poorer DHA status associated with aging may occur due to dietary changes in essential fat, as well as low levels of " antioxidant " intake. We do know that the intake of Omega-3 fatty acids is deficient in the Western diet. Most individuals are overdosing on soybean,safflower,sunflower, corn, and gmo peanut oils. These should be replaced by extra virgin olive oil. In addition, it is important to consume the longer-chain Omega-3 fats found in foods. Cautions and Side Effects There are few drawbacks in supplementing with Omega-3 oils. However, due to the fact that these oils can thin the blood, it is possible that very high doses could increase risk of bleeding. The incidence of bleeds is rare, but could be of clinical significance if a person is already taking high doses of aspirin, coumadin, or other blood thinners. Individuals with a low intake of seafood or foods supplying Omega-3 fatty acids are likely to benefit from supplementation with fish oils or flaxseed oil. At this point, it is difficult to give precise dosages of EPA and DHA that would apply to everyone. Individuals may vary in their requirement for these fatty acids, depending on their dietary intake and their biochemical ability to convert smaller chain Omega-3s to EPA and DHA. As a rule, eating cold water fish two or three times a week supplies about seven grams of EPA/DHA per week. A reasonable approach for someone who does not eat fish is to supplement with about one gram of a DHA/EPA combination on a daily basis. However, some individuals may require much higher doses to notice positive effects. EPA and DHA are important fatty acids in maintaining proper memory and cognitive function. I consider fish oils to be a crucial component of a mind-boosting program. Taking a small amount of Antioxidants, such as a few units of vitamin E, along with the fish oil supplements seems prudent. Overall we would have to determine that omega3—oil supplements have a positive influence on a number of neurological or psychiatric conditions. The influence in some cases may be minor, but even a small benefit would be worthwhile since fish oils and flaxseed oils are inexpensive and do not have major side effects, as do some pharmaceutical drugs. --- DHA & Depression A link between food and mood can be traced to neurotransmitter activity in the brain. Complex carbohydrates as well as certain food components such as folate (folic acid), magnesium, niacin, omega-3 fatty acids, selenium, and tryptophan may decrease symptoms of depression. We believe that it's possible to manage and/or improve certain conditions through what you eat -- What You Should Eat & Why - " Complex " carbohydrates --- Consuming foods that are high in tryptophan along with foods high in complex carbohydrates will help enhance the proper absorption of typtophan more effectively. Carboydrates may also boost serotonin activity in the brain. Foods that are often referred to as " comfort foods " tend to be high in complex carbohydrates. Leading Food Sources of complex carbohydrates: Broccoli, Rice, brown, organic Potatoes, Blackberries, organic Pasta, organic grains, organic Squash, winter, folic acid Because folic acid is often deficient in people who are depressed, getting more of this vitamin through foods may help. The vitamin appears to have the ability to reduce the high levels of 'homocysteine' which is often associated with depression. Leading Food Sources of folic acid: Asparagus, Beets, Spinach, Avocados, Brussels sprouts, Bok choy, Cabbage, Savoy, Beans, dried, Chick-peas (hummus), non-gmo Soybeans, Lentils, Peas, fresh or frozen, free range Turkey, Broccoli -- Magnesium Magnesium is a mineral that may ease symptoms of depression by acting as a muscle relaxant. Leading Food Sources of magnesium: Spinach, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Amaranth grains and flour, Buckwheat,Oats, Avocados, Quinoa, Almonds, Barley. Green beans Niacin Based on niacin's well-recognized role in promoting sound nerve cell function, some experts recommend this B vitamin for relieving depression as well as feelings of anxiety and panic. Most B-vitamin complexes contain niacin in sufficient amounts for this purpose; they also offer the mood-enhancing benefits of other B vitamins. Leading Food Sources of niacin are: Rice, brown, Free range or Amish Chicken, Pomegranates, Organic Whole Wheat and Oats, Organic or free- range Turkey and organic eggs. _______________ JoAnn Guest mrsjoguest www.geocities.com/mrsjoguest/Genes Quote Link to comment Share on other sites More sharing options...
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