Economical foods with big brain benefits

Vital role of phospholipids in brain health

Phospholipids are a class of lipids (nutritional fats) that are an essential component of cell membranes. They protect the nerve cells (neurons) in your brain and support healthy communication between them.

The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are phospholipids – and so is phosphatidylserine. They combine to be a synergistic and vital building block for the healthy membranes surrounding the near 100 billion cells in your brain.

You need both types of fatty acid. Indeed the brain is 60% fat!

Phosphatidylserine is an important phospholipid

Although phosphatidylserine (PS) is produced by the body, it declines over time. So, ensuring you get enough is important for healthy brain function as you get older.

Including foods rich in phosphatidylserine in your diet can help support your brain health and improve memory retention. PS is studied for Alzheimer’s disease, age-related cognitive decline, depression, stroke recovery and ADHD.

Ref: Phosphatidylserine, inflammation, and central nervous system diseases - PMC (nih.gov)

and

Ref: The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial - PubMed (nih.gov)

And it protects the myelin sheath around nerve cells

PS also is an important component of the myelin sheath that surrounds and insulates the billions of nerve cells in your body and brain. It’s like the protective insulation around electrical wires.

Myelin is needed to ensure the electrical impulses involved in thinking are conducted smoothly. This in turn creates fast mental processing speeds.

Damage to the myelin can cause medical problems that include multiple sclerosis.

PS supports all cognitive functions

Phosphatidylserine (PS) can support the whole range of cognitive functions, including the formation of new and short-term memories, the consolidation of long-term memories, and improved focus and attention.

The clinical literature indicates that you need at least 100 mg a day of phosphatidylserine – plus 1,000 mg Omega 3 oils.

Ref: (PDF) Phosphatidylserine Containing Omega-3 Fatty Acids May Improve Memory Abilities in Nondemented Elderly Individuals with Memory Complaints: Results from an Open-Label Extension Study (researchgate.net)

Phosphatidylserine from your food

Atlantic mackerel is an oily fish high in phosphatidylserine and Omega 3 fatty acids.

In fact, a 170g (6 oz) serving of mackerel has about 900 mg of phosphatidylserine and 2,000 mg of Omega 3 fatty acids, plus selenium, magnesium and several B vitamins. It’s an excellent brain food.

Best phosphatidylserine food sources

per 100g (3.5 oz)

Atlantic Mackerel: 480 mg/100g

Economical foods with big brain benefits NutriShield Multi Vitamins and Minerals — Atlantic mackerel - fresh or canned - has the highest PS content

Atlantic Herring: 360mg/100g

Tuna: 194 mg/100g

Chicken liver: 123 mg/100g

Soy beans: 107 mg/100g

Egg yolks: 100 mg/100g

Salmon & Salmon (pink) Trout

More brain foods and nutrients

However, as always, no one nutrient is going to keep your body – or in this case brain – healthy. You need a range of foods and a supplement with multiple peer-reviewed nutrients.

Anthocyanins

There is solid research, for example, to show that anthocyanins improve memory by increasing blood flow and nutrients to the brain.

Ref: Effects of Anthocyanins on Cognition and Vascular Function: A Systematic Review - PubMed (nih.gov)

You get anthocyanins in purple and blue berry fruits.

B Vitamins and Curcumin

Yet other research is clear that B complex vitamins and curcumin are vital for long-term brain health. See a major article at: How you can avoid Alzheimer's - NutriShield

Summary

Restoring an age-related decline in phosphatidylserine levels through diet can contribute to maintaining memory, learning ability and concentration as you get older.

There is some evidence, too, that Omega 3 and PS may help to improve focus in children with attention deficit hyperactivity disorder.

But to keep your brain healthy, you really need a range of foods and nutrients, many of which can in practice only be provided through supplements.

We have created a best of the best food plan for both brain and body health which is here: The Delay Ageing Healthy Eating Food Plan| NutriShield

And you can check out a supplement that contains a daily base line of all the brain supporting nutrients here: Healthy Living Anti-Ageing Vitamin Supplements | UK | NutriShield

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