Brain Nutrients: My Top 5

💥 5 nutrients for brain health ⬇️⬇️

▪️ Omega-3 Fatty Acids

Fatty acids are the building blocks for nerve cell membranes and important for cell-to-cell communication in the brain.

Food sources: fish, nuts, & seeds

▪️ B Vitamins

B vitamins act as cofactors for energy metabolism, and the brain needs a constant supply of energy to maintain function!

Food sources: eggs, meats, nuts, whole grains

▪️ Choline

Choline is a building block for acetylcholine, a key neurotransmitter related to memory and brain function.

Food sources: egg yolks & liver

▪️ Polyphenols

These colorful compounds in plant foods protect brain cells from oxidative stress and damage.

Food sources: berries, chocolate, & green leafy vegetables

▪️ Probiotics

Probiotics influence brain health through the gut-brain axis, benefiting mood and memory.

Food sources: yogurt, kefir, & kombucha

If you aren’t eating food sources of these nutrients every day, supplementation is an option. Just be sure to purchase them from trusted sources. If you have any questions, we can help!

🌱 Get started at our practice through the link in our bio!

REFERENCE:

Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. [link]

Ansari F, Neshat M, Pourjafar H, Jafari SM, Samakkhah SA, Mirzakhani E. The role of probiotics and prebiotics in modulating of the gut-brain axis. Front Nutr. 2023 Jul 26;10:1173660. [link]

Brain Food: The Good & Bad

Save this list and check your kitchen!

Healthy brain function depends on a steady supply of essential fats (for nerve cell communication), proteins (for neurotransmitter synthesis), micronutrients (for metabolic pathways), and polyphenols (for antioxidant protection).

Here are science-backed foods to eat and to avoid for a better brain 🧠

✅ The Good:

▪️ Eggs

▪️ Fatty Fish

▪️ Flax Seeds

▪️ Chia Seeds

▪️ Walnuts

▪️ Olives

▪️ Turmeric

▪️ Green Tea

▪️ Dark Chocolate

▪️ Mushrooms

❌ The Bad:

▪️ Trans fats (hydrogenated oils)

▪️ Alcohol

▪️ Sugary Drinks

▪️ Refined Carbohydrates

▪️ Aspartame

Even if you don’t think you have any problems with “brain health,” just remember that your brain is the control center for every other body function—including energy, sleep, stress, hormones, and gut health.

Like if you found this helpful ❤️

#brainfoods #brainhealthmatters #foodismedicine #sciencebackednutrition #elementsnatmed

REFERENCES:

Beilharz JE, Maniam J, Morris MJ. Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions. Nutrients. 2015;7(8):6719-6738. [link]

Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. [link]

Humphries P, Pretorius E, Naudé H. Direct and indirect cellular effects of aspartame on the brain. Eur J Clin Nutr. 2008;62(4):451-462. [link]

Mediterranean Diet for a Healthy Pregnancy

💞 This one is for all the potential moms-to-be out there 💞

Women in the United States who followed the Mediterranean Diet around the time of conception experienced a

 💫21% lower risk of pregnancy complications💫 

That’s compared to those who did not follow the Mediterranean Diet. 

Those who adhered most closely to the diet had the lowest rates of:

🔹 Gestational diabetes

🔹 Preeclampsia

🔹 Eclampsia

This was a large study that involved nearly 8000 women of different races and ethnicities across the US. 

It was published in December in JAMA Network Open, one of the official journals of the American Medical Association. 

👉 It’s more solid evidence that diet matters.

Reference

Makarem N, Chau K, Miller EC, et al. Association of a Mediterranean Diet Pattern With Adverse Pregnancy Outcomes Among US Women. JAMA Netw Open. 2022;5(12):e2248165 [link]

More Protein, Fewer Fractures? [new study]

✨ New research shows that eating more protein reduces hip fracture risk in women ✨ 

Hip fractures are one of the most feared injuries for women with osteoporosis because they can lead to disability, other chronic illnesses, or even death. 

A study just published in Clinical Nutrition looked at 26,000 women from the UK Women’s Cohort. Participants entered the study between 1995 and 1998 when they were between the ages of 35 and 69.

Women completed diet and lifestyle questionnaires at the beginning of the study, and their hospital records were then followed for 20 years. 

Over that time:

🔹 822 (3%) experienced a hip fracture.

🔹 There was an inverse relationship between protein intake and hip fractures (more protein, less fractures).

🔹 Each 25g per day increase in protein was associated with a 14% reduction in hip fracture risk.

🔹 Underweight women benefited even more from each 25g per day increase in protein, reducing their hip fracture risk by 45%.

🔹 It didn’t matter whether protein came from animal or plant sources.  

🔹 The study did not explore extremely high protein intakes (such as 2-3 grams per kg of body weight per day).

Protein is a building block for the collagen matrix in bone. This matrix is continually being remodeled and replaced, requiring an adequate supply of protein. 

So it makes sense that more protein is needed for strong bones 🦴

The recommended intake of protein per day is a minimum of 0.8 grams per kg of body weight. But this study suggests that women reduce their hip fracture by 14% with every 25 gram increase. 

Here are some examples of 25 grams of protein:

🥚 3 eggs

🍗 3 ounces of chicken

🥣 1 cup Greek yogurt

🥢 6 ounces of tofu

Do you even know how much protein you eat?

Reference

Webster J, Greenwood DC, Cade JE. Foods, nutrients and hip fracture risk: A prospective study of middle-aged women [published online ahead of print, 2022 Nov 9]. Clin Nutr. 2022;41(12):2825-2832. [link]

How to Stay Fueled While On the Run

Running around to get ready for the holidays?

Throw some of these protein-packed snacks in your bag to keep you fueled and energized. 

✅ Nuts—from walnuts to cashews, you can’t go wrong here

✅ Jerky—try something different with turkey, beef, or other game meats

✅ Protein Bars—check the ingredients and choose organic to avoid GMOs

✅ Roasted Chickpeas—buy them in the snack aisle or roast a tray at home

✅ Tuna—it’s not gourmet, but it’s an easy snack right out of the can

Save this post for next time you stop at the grocery store!