your diet . . .
by Konor Pearson
Avocados are filled with a combination of Omega- 3, folate and Vitamin C. Vitamin C is another common antioxidant which destroys destructive
molecules (“free radicals”) before they affect the brain. Vitamin C also
helps make collagen, a tissue needed for healthy blood vessels.
Tip: Slice open and remove the avocado from the skin.
Place it in a bowl with a dash of cayenne (red) pepper.
Mix with a spoon or fork until creamy. Use as a dip or
spread with unsalted pretzels or whole grain toast.
Tip: Grate a small portion (no more than
½ oz.) of a frozen, dark chocolate bar. Put the
shavings on your oatmeal or air popped popcorn.
This is a good way to remove unhealthy food
choices and replace them with healthier ones.
Whole Grains encompass many different foods ranging from breads and cereals to brown rice and popcorn. Whole grains are full of folic acid, a form of folate, in addition to Omega- 3
and magnesium. Whole grain foods can also be fortified with Vitamin B12. Vitamin B12 can help
repair nerve fibers in the brain by forming a layer around the nerve to act as insulation.
Tip: Take caution when buying a product advertised as containing whole grains.
Choose breads and cereals that contain at least three grams of fiber
and no more than five grams of sugar per serving. In addition, make
sure that whole grain is listed first under a product’s ingredients.
Harvard School of Public Health: ¹ http://www.hsph.harvard.edu/nutritionsource/; Natural Grocers by Vitamin Cottage
http://www.naturalgrocers.com/nutrition/vitamin-b12/; National Agricultural Library, USDA http://ods.od.nih.gov/factsheets/