List of Nutrients Critical to Brain Cell Health |
[15. Apr 2015|10:13] |
par to pašu: te pieseivēju tabulu un linku - man personiski noderīgas lietas.
grāmata: The Wahls Protocol http://www.amazon.com/The-Wahls-Protocol-Progressive-Principles/dp/1583335218
Table 1 • List of Nutrients Critical to Brain Cell Health === (saprotams, te neietilpst piena produkti, graudu produkti un olas) ===
Nutrient Main Function Top Food Sources for Nutrients
Vitamin A, retinol (animal form of vitamin A) Involved in synthesis of visual pigments in the retina Cod-liver oil, liver
Vitamin B1 (thiamine) Facilitates use of glucose, generation of myelin Organ meat, seeds, nuts
Vitamin B2 (riboflavin) Helps produce mitochondrial energy Liver, greens
Vitamin B3 (niacin) Helps produce mitochondrial energy Liver, chicken
Vitamin B6 (pyridoxine) Aids in neurotransmitter production Fish, greens
Vitamin B9 (folic acid) Facilitates myelin generation Liver, greens, asparagus
Vitamin B12 (cobalamin) Facilitates myelin generation Liver, shellfish
Vitamin C Fights infection, supplies intracellular antioxidants Greens, citrus
Vitamin D Aids in proper reading of the DNA, protects cells in the brain Cod-liver oil, sunlight
Vitamin E Promotes cell signaling; protects cholesterol-carrying molecules from oxidation; reduces brain cell death, which protects against aging Nuts, seeds, avocado
Iron Helps supply oxygen to the brain Organ meat, greens, molasses
Copper Promotes iron/copper balance involved in higher brain functions Organ meat, shellfish, nuts, seeds
Zinc Aids in perception Liver, shellfish, nuts, seeds
Iodine Involved with intelligence and myelin production Seaweed, seafood, iodized sea salt
Magnesium Stabilizes cells against excess glutamate (too much stimulation) Greens, raw soaked nuts, seaweed
Selenium Protects against oxidative stress Brazil nuts, sunflower seeds, seafood, seaweed
Lycopene, lutein, zeaxanthin, alpha- and beta-carotene, beta-cryptoxanthin Antioxidants, which protect cell membranes and mitochondria Brightly colored vegetables and berries
Carnitine Assists with energy production in mitochondria Heart, kidney, liver, beef, and all other meats, including poultry
Lipoic acid Assists with energy production in mitochondria Heart, kidney, liver
Coenzyme Q Assists with energy production in mitochondria Heart, kidney, liver
Creatine Assists with energy production in mitochondria Organ meat, wild game
Pantothenic acid (vitamin B5) Assists with energy production in mitochondria Liver, mushrooms, avocado
Vitamin K Helps strengthen myelin and blood vessels Greens
Cholesterol Strengthens cell membranes, promotes hormone production Animal fats
Alpha-linolenic fatty acid (ALA) (vegetarian form of omega-3 fatty acids) Helps to generate cell membranes and myelin Walnut, flax, and hemp oils
Omega-3 fatty acids, eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) (animal forms of omega-3 fatty acids) Helps to generate cell membranes and myelin, lowers excessive inflammation Wild herring, salmon, grassfed meats
Omega-6 fatty acids, linoleic acid (LA), arachidonic acid (AA) Helps to generate cell membranes and myelin, signals molecules to communicate between cells (Too much can lead to excessive inflammation; must be in balance with omega-3 fatty acids.) Seeds and nuts (LA); organ meat, meat (AA)
Gamma-linolenic fatty acid (GLA) Lowers inflammation Borage, primrose, hemp oil
Harmful Antinutrients Trans fats Increase the damage to cell membranes and mitochondria Partially hydrogenated fats, food fried in vegetable oil (especially fast food)
avots: Lord RS, Bralley A. Laboratory Evaluations for Integrative and Functional Medicine, 2nd ed. Atlanta, GA: Metametrix Institute, 2008.
te parullējot uz leju ir tabuliņa par to, kas iekšā aknās. bez atsaucēm. http://chriskresser.com/natures-most-potent-superfood salīdzinātas uzturvielas ābolos, burkānos, parastajā gaļā un liellopa aknās. man likās mazliet rēcīgi. |
|
|