4 Foods I Eat Everyday
By Dr. David Perlmutter
An incredible breakfast food, the avocado is an outstanding source of good fat for both the brain and body. Only half an avocado contains 15 grams of wonderful unsaturated fat and about 150 calories. It is a great addition to your morning meal regimen and even throughout the day. Avocados have more potassium than a banana and are a great source of carotenoids, a phytonutrient that enhances immune system function. With avocados, be sure to go organic, as the fat will have a tendency to absorb any pesticides.
Eggs were always thought to be good for you, then they were deemed to be bad for you because of their cholesterol and saturated fat content. Today many people remain confused about the health implications of consuming eggs. To clear up this confusion, eggs are one of the best foods for your health and are truly a super food! Contrary to popular wisdom, dietary cholesterol actually reduces the body’s production of cholesterol, and saturated fat is a crucial component of a healthy diet. Eggs are a great source of cholesterol and saturated fat as well as acetylcholine, one of the primary neurotransmitters involved in learning and memory. With eggs, be sure to go organic and free range.
Coconut oil contains an abundance of high quality saturated fat in the form of medium-chain triglycerides (MCT). MCT’s are a rich source of an important precursor molecule for beta-HBA which is by far the most important fat for brain energy utilization. In other words, it is like high-octane fuel for your brain! The health benefits of coconut oil don’t stop there. In fact, the human heart prefers a type of saturated fat for nourishment, and bones require saturated fats to assimilate calcium effectively. Saturated fat is also crucial player in proper liver function, immune function, and your endocrine system requires them to produce certain hormones. Finally, on a more basic level saturated fat helps tell your brain when you are full, which is good if you need to drop a few pounds. 1 tsp. – 1 tbs. is enough to reap the benefits of this oil, and this can be achieved by simply coating your pan when cooking.
The human brain is more than 70% dry weight made from fat, the very same fat that we should be eating everyday from sources like olive oil. Olive oil is a great source of monounsaturated fat, which if consumed in any significant quantity, will help stave off things like Alzheimer’s and Dementia. The best form of this oil is the Extra Virgin variety, a major contributor to the health benefits of the much lauded Mediterranean Diet. Like avocados, organic Extra Virgin Olive Oil is also rich in polyphenols, a natural antioxidant, and it contains something called oleocanthal, a phenylethanoid that has been shown to have some of the same anti-inflammatory properties as NSAIDs such as ibuprofen. With olive oil be sure to go extra virgin and organic.