889 - Diets and Supplements for Brain Health

Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare

The right brain health diet can improve cognition, memory, focus, AND mood. I’ll break down the best brain boosting foods and habits—and share the brain supplements that work according to science. Tune in!

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And if you have any questions or topics you would like covered in the future, let me know in the comments!

Read Next

➡️What is the BEST Exercise for Brain Health? https://drruscio.com/best-exercise-for-brain-health/

➡️Beetroot Juice: Sip it or Skip it? https://drruscio.com/beetroot-juice/

➡️What Science Tells Us About the Best Diet for Brain Health https://drruscio.com/best-diet-for-brain-health/

➡️Can Fasting Improve Your Brain Health? https://drruscio.com/fasting-brain-health/

➡️Health News Reviews: Updates on Diets https://drruscio.com/health-news-reviews-oct-2017/

➡️Can You Use Probiotics for Brain Health Benefits? https://drruscio.com/probiotics-for-brain-health/

➡️The Science Behind Intermittent Fasting and Circadian Rhythm https://drruscio.com/intermittent-fasting-and-circadian-rhythm/

➡️The Best Time to Take Multivitamins for Better Health https://drruscio.com/best-time-to-take-multivitamins/

Timestamps

00:00 Intro

01:06 Exercise and hunger

04:28 Beetroot benefits

05:33 Polyphenols

07:40 Ultra-processed vs minimally processed foods

10:19 Mediterranean diet

11:43 Fish oil

14:34 Multivitamins

17:34 Intermittent fasting

20:02 Histamine

22:50 Key takeaways

Featured Studies

• The Influence of Physical Activity on Neural Responses to Visual Food Cues

https://pubmed.ncbi.nlm.nih.gov/37236384/

• Effects of a Chewable Beetroot-Based Supplement on Cognitive Performance

https://pubmed.ncbi.nlm.nih.gov/37875637/

• The Effect of Beetroot Juice on Exercise-Induced Muscle Damage

https://pubmed.ncbi.nlm.nih.gov/34151694/

• Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients

https://pubmed.ncbi.nlm.nih.gov/35369064/

• Dietary (Poly)phenols and Cognitive Decline

https://pubmed.ncbi.nlm.nih.gov/37888840/

• 100 Richest Dietary Sources of Polyphenols

https://pubmed.ncbi.nlm.nih.gov/21045839/

• Ultra-Processed Food Consumption and Adult Mental Health Disorders

https://pubmed.ncbi.nlm.nih.gov/36094005/

• Mediterranean-Diet Approaches for Neurodegenerative Delay (MIND) Diet and Cognitive Function https://pubmed.ncbi.nlm.nih.gov/37105521/

• Omega-3 Fatty Acids Effects on Brain-Derived Neurotrophic Factor (BDNF)

https://pubmed.ncbi.nlm.nih.gov/37589276/

• Effect of N-3 Long-Chain Polyunsaturated Fatty Acids on Mild Cognitive impairment

https://pubmed.ncbi.nlm.nih.gov/31804628/

• Multivitamin Supplementation Improves Memory in Older Adults

https://pubmed.ncbi.nlm.nih.gov/37244291/

• Multi-Vitamin/Mineral Supplement for Cognitive Function and Fatigue During Extended Multi-Tasking

https://pubmed.ncbi.nlm.nih.gov/20737518/

• Time-Restricted Eating Versus Habitual Diet on Inflammatory Cytokines and Adipokines

https://pubmed.ncbi.nlm.nih.gov/37865184/

• Intermittent Fasting Enhanced the Cognitive Function in Older Adults with Mild Cognitive Impairment

https://pubmed.ncbi.nlm.nih.gov/32872655/

• Supplementation with DAO Enzyme in Women with Fibromyalgia

https://pubmed.ncbi.nlm.nih.gov/37892588/

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DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.

Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the “Show transcript” button on the bottom right of the video.