| 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.
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