From Vitamins to Phytonutrients

You probably already know what vitamin C and E and other nutrients like selenium are big time antioxidants that reduce the risk for memory loss. They work much better as a team than supplied alone.

There are literally thousands of compounds in real foods, like herbs, whole grains, legumes, and colorful fruits and vegetables, called phytonutrients. They aren’t vitamins or minerals. Instead, they are compounds with potent antioxidant abilities, especially when supplied as teams. There are the flavonoids in citrus, anthocyanins in red cabbage and cherries, lycopene in tomatoes and watermelon, lutein in spinach, sulforaphane in broccoli, ellagic acid in berries and sulfur compounds in garlic, to name only a few.

Not only do these phytonutrients protect the brain and body from free radical damage, but they also trickle the genetic code within all your body’s cells, turning on the natural production of your body’s own antioxidants, which then protect your brain 24/7 from damage. In other words, taking a vitamin C pill is great, but short-lived, while getting enough of the right mix of phytonutrients means your brain is protected around the clock.

What’s this got to do with supplements?

• First, if you don’t load the menu every day with real or super mood foods, it’s a good idea to take an antioxidant supplement that contains vitamin C and vitamin E. Aim for at least 250 milligrams of vitamin C and at least 100 IU of vitamin E. Take it in divided doses if you can, since nutrients are best absorbed and best used in the body when they are supplied in small, frequent doses.
• Second, skip supplements that pride themselves on supplying a smattering of a few phytonutrients, like lutein or lycopene. They are a scam. No one even knows how much of each phytochemical we need or how they work in tandem.
• Third, there are a few new supplements on the market that actually do work, such as Protandim. They aren’t antioxidants themselves, but they contain a mix of phytonutrients that turn on your body’s production of its own antioxidants. They work to reduce free radicals and potentially protect your brain. Supplements like Protandim are a whole new approach to cellular health. They naturally increase your body’s production of two antioxidant enzymes that aid in eliminating free radicals in your cells, helping to decrease cellular damage and promote healthy aging and immune function.

While all the 40+ nutrients are critical to your happiness quotient, a few vitamins, minerals and other compounds are superheroes in the fight against depression, fatigue, memory loss, and more. Here’s the short list on the ones most important to your mood.