Core objectives:
Improve neurological function, regulate emotions, and reduce oxidative stress.
Nutritional strategies
1) Brain function support:
Omega - 3 fatty acids (200 mg/day of DHA, from salmon, fish oil) improve cognitive function.
Antioxidants: Vitamin E (from nuts) and selenium (from brazil nuts) reduce nerve cell damage.
2) Neurotransmitter regulation:
Tryptophan (from turkey, bananas) promotes serotonin synthesis and improves depression.
B - complex vitamins (from whole grains, leafy greens) support nerve conduction.
3) Gut - brain axis regulation:
Probiotics (Bifidobacterium, Lactobacillus) improve symptoms of anxiety and autism.
Low - FODMAP diet: Reduces mood swings associated with irritable bowel syndrome.
Disease - specific interventions
1) Alzheimer's disease:
Mediterranean diet: Olive oil, deep - sea fish, nuts, delays cognitive decline.
Limit refined sugars (blood sugar fluctuations accelerate brain damage).
2) Depression:
Folic acid (from spinach) and vitamin B12 (from animal liver) correct homocysteine metabolism abnormalities.
Magnesium (from dark chocolate) relieves anxiety.
Taboos and monitoring
Avoid alcohol, trans fats (hydrogenated vegetable oil), and excessive caffeine.
Monitor homocysteine levels (target < 10 μmol/L) and Omega - 3 index (8 - 11%).
