b'ZincZinc decreases oxidative stress and increases wound healing. (18)It also increases the brains resilience to traumatic brain injury. Zinc can be found in poultry, fish, and red meat.(23)Acetyl L-carnitineAcetyl L-carnitine energizes the brain, increases the neurotransmitter levels needed for memory, focus, and learning, repairs damage to brain cells, and relieves depres-sion.(15)(24)It also helps increase the levels and components of the neurotransmitter chemicals needed for memory, focus, and learning. The human body naturally produces it, but its also often taken as a supplement to increase its effects. MagnesiumResveratrol Magnesium, especially magnesium L-threonate, can Resveratrol is an antioxidant plant compound found insignificantly enhance the density and plasticity of synapses grapes, berries, red wine, and peanuts.(5)It increases bloodand prevent memory decline. Magnesium plays a critical flow in the brain, improves cognitive function, and reducesrole in learning and memory by increasing the durability of(32)inflammation and post-traumatic neuronal loss.(6)(9)(17) synapses and enabling the brain to make new connections. Dietary sources of magnesium include spinach, nuts, seeds, Boswellia beans, and legumes.(24)Boswellia (Boswellia serrata) is an herbal extract commonlyAlpha-lipoic acidused in traditional Asian and African medicine.(31)AccordingAlpha-lipoic acid lowers oxidative stress at the blood-brain to one study, Boswellia may be particularly beneficial forbarrier (BBB) and is a good source of antioxidants.(29)concussion patients who have a diffuse axonal injury (DAI), aAccording to one animal trial, alpha-lipoic acids anti-inflam-type of traumatic brain injury resulting from a blunt injury tomatory and antioxidant properties helped reduce edema the head. Boswellia was shown to encourage neurorecovery(33)by enhancing cognitive function.(21) and preserve BBB permeability following a brain injury. Curcumin Research has demonstrated that alpha-lipoic acid. It can be found in yeast, kidneys, liver, spinach, potatoes, andCurcumin, the active ingredient in the spice turmeric, isbroccoli.(27)known for its vibrant yellow color and is commonly usedGlutathionein Indian cuisine.(2)Curcumin can improve cognitiveGlutathione is your bodys most abundant and effective function, boost BDNF, increase blood flow to the brain, andnatural antioxidantits found in every cell and the spaces modulate the release of serotonin and dopamine, which are neurotransmitters responsible for mood regulation.(14)(30)between cells. While one molecule of vitamin C binds three It also supports the inflammation pathways to the brain andfree radicals, and one molecule of vitamin E binds three may reduce oxidative damage to the brain following anto five free radicals, just one molecule of glutathione can injury.(8)(37) quench 1 million free radicals. A recent study has shown that glutathione can help reduce brain tissue damage by as much Did you know? as 70 percent. Another reason to raise glutathione levels is Curcumin is also a powerful antioxidant that supportsthat it may be beneficial for treating ulcerative colitis, which cognitive processes, enhances the naturally available DHAcan develop from the gut changes caused by a concussion. in the brain, protects the brain from neurodegeneration, andBecause glutathione is a protein, it needs to be taken in the helps regenerate brain stem cells.(36) form of liposomal oral supplements to get past the stomachs Choline digestive juices.Choline, an essential nutrient found in meat, fish, poultry,Ferulic acideggs, and dairy products, helps protect and repair damagedFerulic acid, a powerful natural antioxidant derived from brain cells.(12)(22)In one study, oral cytidine diphosphate-cho- plants, helps speed healing by increasing glutathione levels line (CDP-choline), a naturally occurring form of choline,and reducing neuron death in the brain. It may also help with was shown to be more effective than a placebo in reducingmemory problems caused by a concussion.postconcussional symptoms in patients recovering from aPro-resolving mediators (PRM)mild to moderate closed-head injury.(16) PRM are cell-signaling molecules that tell your body to end Vitamin D the inflammatory cascade. For complicated reasons, your Vitamin D helps maintain neuron integrity, possessesbody sometimes has a hard time producing enough PRMs anti-inflammatory effects, and supports brain cell survival.(19) to shut off inflammation once its finally served its purpose. Vitamin D can be found in foods, such as fish, fortified dairy,PRM supplements are beneficial for reducing lingering brain and grain products, and the skin can also synthesize egginflammation and repairing the blood-brain barrier. yolks through exposure to sunlight.(26) [ NUTRITION CONTINUED ON PAGE 19 ]www.njchiropractors.com I 17'