MAKING HE GROCERY LIST

   In a recent item “Food for Thoughts,” we covered many of the basic nutrients but in order to put this into practice here are a few items to include in your grocery list or grow them in your garden.  As an example, how about mentioning walnuts which were included in yesterday’s green spinach salad here at Carrington.  Sprinkled in with some of those tender spinach leaves we find walnuts.  One walnut fits nicely into the palm of your hand yet when cracked and kept cool in the frig this small powerhouse when planted can grow into a tree as tall as a 10 story building and produce macronutrients like zinc, magnesium, copper, manganese, iron, calcium, omega-3s, vitamin E that can  relieve brain inflammation and protect neurons.  Patients with depression often have low levels of vitamin E in their blood.

   Potatoes sometimes have a bad rap but remember the blue or red skins have as many nutrients as broccoli.  Their special nutrients known as kukoamines can lower blood pressure which protects the brain with its folate and iodine which in turn is a mood regulator for proper functioning of the thyroid.  Iodine deficiency is the most common cause of preventable brain damage in the world.

   Wild-caught salmon has high levels of omega-3 fatty acids and countries having the highest fish consumption have lowest rates of depression, bi-polar disorder, post partum depression and winter blues.  A 2008 study found fish oil to be as effective as Prozac for treating depression.  For memory retrieval beets are the best as an excellent source of the B vitamins, crucial for a good mood and brain-processing speed.  Uridene, an important nutrient in beets is as effective as prescription anti-depressants when combined with omega-3s oil.

   Chile peppers and garlic are spicy because they contain a fat-soluble molecule called capsaicin.  Our brains are loaded with receptors for capsaicin and we respond by releasing endorphins to give a calming effect.  Tap into garlic and find a source of chromium to influence the regulation of serotonin – the happiness chemical.  Honey contains B vitamins, folate, iron and manganese together with 181bioactive compounds to boost energy production for the brain.  So instead of white sugar add a little honey, or pure maple syrup – manganese, zinc and calcium.  Blackstrap molasses contains B6, magnesium, manganese, calcium, copper, selenium, and more iron than a chicken breast.