October 17, 2016 | Posted in Solara Health Group | By

In part two of our series Amy Bondar talks about how Phospholipids and  vitamins B can impact your Brain Power! Welcome to Part 2 of our Series Nutrition and Brain Health!

4. Consume Phospholipids

Phospholipids are the key players for memory and can be an excellent way to help prevent or slow the progression of dementia and Alzheimer’s disease.  They are also important for comprehension, focus and attention. These fats provide insulation and help form the myelin that protects the brain to ensure efficient nerve signals for optimum mental performance.

Phosphatidyl choline which is essential for memory comes from fish, especially sardines, egg yolks, organ meats like liver, non-GMO soybeans and nuts.

Phosphatidyl serine (PS) helps brain cells communicate and has been shown to be helpful for MS, memory decline and depression. PS is highest in organ meats and in lecithin granules which you can get at health food stores. Adding 1 Tbsp a day of lecithin to oats, yogurt or smoothies can be an amazing memory booster.

5. Supplement with B Vitamins

There are many vitamins, minerals and antioxidants that are important for healthy brain function but the B Vitamins stand out to be the most important, especially for mental health.  B Vitamins play out so many different functions in the brain and they are also the key cofactors to converting amino acids into neurotransmitters. Without adequate Bs the feel good hormones don’t get produced and our memory and behavior can be affected. For example Vitamin B6 is necessary for the production of serotonin. If you don’t have enough B6, serotonin production will be suboptimal and that can contribute to the formation of depression. Niacin deficiency has also been linked to Schizophrenia and OCD.

The highest sources of B vitamins are bananas, avocado, chicken, whole grains, and leafy green vegetables. But high stress depletes our B Vitamins so it is often important to add a B complex to your supplement protocol especially if you have high stress and are concerned about your mental health.

There are so many factors that contribute to poor mental health:

  • Heavy metals
  • A processed refined diet full of additives, preservatives, food coloring, MSG and Aspartame
  • Excess sugar, caffeine and alcohol
  • Food sensitivities and allergies
  • Genetics
  • Unresolved emotional conflicts
  • Stress
  • Food sensitivities and allergies
  • Excess use of electromagnetics (electronics, computers, tv, cell phones, etc)
  • A disconnect from living your life purpose
  • Lack of daily inspiration and fulfillment

Although mental health is complex and there are many contributing factors to consider, there is so much promise when you awaken to the power of food and change your diet. If you want to optimize how you think and feel and you want to be preventative and proactive to ensure you are protecting and nourishing your brain now and into the future then a nutritional consultation with Nutritional Therapist, Amy Bondar is a smart place to begin.


www.amybondar.com                   amy@amybondar.com                  (587)436-2692

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