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Can Your Diet Improve Memory, Mood, and Libido? This Antioxidant Diet Can!

Posted Sep 13 2008 4:16am 1 Comment

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


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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

  • B1 (thiamine) - 50 mg
  • B3 (niacin) - 50 mg
  • B6 (pyridoxine) - 50 mg
  • Folic Acid - 400 mcg
  • B12 (cobalamine) - 500 mcg

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:

  • Herring
  • Sardines
  • Orange Roughy
  • Alaskan sockeye salmon

Other good fish (not high in mercury)

  • Tilapia
  • Bass
  • Cod
  • Crab
  • Flounder
  • Lobster
  • Oysters
  • Shrimp

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)

  • Clarified butter
  • Hemp oil
  • Canola oil
  • Pumpkin seed oil
  • Olive oil
  • Walnut oil
  • Flaxseed oil
  • Homemade mayonnaise

Eggs and Dairy

  • 2-3 servings (4-6 eggs) of omega-3 enriched eggs
  • 1-2 servings of low- or no-fat dairy products

Protein Powder

  • Whey protein
  • No protein bars.

Vegetables

  • Organic produce preferable. Peel the skin of non-organic vegetables.

Fruits

  • Organic produce preferable. Peel the skin of non-organic fruit. 2 servings daily.

Grains and Breads

  • Whole grains (terrific source of B vitamins). 1-2 servings.

Legumes

  • They are packed with folic acid and B vitamins. �-1 cup cooked beans daily.

Beverages

  • No soda.
  • Alcohol 1-2 servings
  • Coffee, decaf preferred
  • Herbal tea, unlimited
  • Green or black tea, 2-3 cups daily

Great Snacks to Feed Your Brain

  • One small handful or walnuts
  • One small handful or pumpkin seeds
  • One fresh pear with a portion of nuts or seeds
  • Fruit smoothie with ground flaxseed
  • Guacamole with walnuts
  • Garlic hummus with celery
  • Fruit and walnut chews
  • Walnut flax bar

Avoid these foods:

Fish with Highest Mercury Content

  • Halibut
  • King mackerel
  • Shark
  • Swordfish
  • Tilefish
  • Tuna (white meat)

Fatty Cuts of Meat

  • Bacon
  • Knockwurst
  • Bratwurst
  • Ground pork
  • Brisket
  • Pork sausages
  • Deli meat
  • Spareribs
  • Full-fat pork hotdogs
  • Prime rib
  • Rib steak

Fried foods

Refined Grain and Starches

Sweets

Bad Fats

  • Corn oil
  • Hydrogenated or partially hydrogenated fats
  • Lard
  • Margarines with trans-fatty acids
  • Peanut oil
  • Soy oil
  • Squeezable butter or shortening

High Sugar Condiments

  • Barbecue sauce
  • Ketchup
  • Mayonnaise

Beverage

  • Nothing with added sugar or artificial sweeteners

Excitotoxins

  • Aspartame
  • Hydrolyzed vegetable protein
  • MSG

Sugar and Artificial SweetenersSnack Foods

  • All chips
  • All snack bars including granola
  • Commercially prepared cakes
  • Candy and cookies
  • Popcorn and pretzel
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