Canned wild salmon, sardines, or herring (kippers) are great emergency foods full of safe omega-3 fats and choline for your brain.
Eat omega-3 eggs, which contain a safe form of DHA. You can enjoy up to eight eggs a week. Eggs also are a rich source of choline for your brain.
Use extra-virgin olive oil, which contains anti-inflammatory and antioxidant phytochemicals. It should be your main oil except for high-temperature cooking.
Use unrefined or expeller pressed sesame oil for high-temperature cooking.
Protein for Brain Power
To make neurotransmitters you need amino acids. And amino acids come from the protein you eat.
Research, including T. Colin Campbell’s China Study,
2
;
3
points to the risks of too much animal protein. Each person is different and thrives on different types of food. Some do fantastic as vegans, others wither. Some thrive on animal protein, some are sluggish and sick. Find the right balance for you by experimenting.
But it is essential to choose protein at each meal. Choose from these high-quality safe sources of protein.
Beans or legumes, including whole, traditional soy products such as edamame, tofu, and tempeh
Nuts (almonds, walnuts, macadamia nuts, pecans)
Seeds (pumpkin, sunflower, flax, chia, etc.)
Omega-3 eggs
Safe, mercury-free fish as above
Organic, grass-fed, hormone-, antibiotic-, and pesticide-free poultry
Small amounts of lean, organic grass-fed, hormone-, and antibiotic-free lamb or beef (or try buffalo, venison, or ostrich, which are leaner) no more than once or twice a week and no more than four to six ounces per serving
Avoid excessive quantities of meat. Use lean, organic, or grass-fed (when possible) animal products—eggs, beef, chicken, lamb, buffalo, ostrich, etc. There are good sources at Whole Foods or other local health-food stores. (Also see the mail-order resources in
The UltraMind Solution Companion Guide.
You can access it by going to
www.ultramind.com/guide
.)
Brain Food: The Right Carbs
