Bright Minds: How Vitamins C and E Boost Brain Health

Bright Minds: How Vitamins C & E Boost Brain Health

Did you know that Vitamins C and E play a powerful role in keeping your brain sharp and healthy? In this episode of Food is Fuel, we dive into the science behind these essential antioxidants and how they protect your brain from oxidative stress, support memory, and may even help prevent cognitive decline.

Learn how to incorporate more of these brain-boosting nutrients into your diet, the best food sources, and why they’re crucial for long-term brain health. Tune in to discover how small changes in your nutrition can lead to big benefits for your mind!

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Transcript

.... (into the recording).... About things. We forget about that LDL cholesterol levels when it's in on the high markers lead to vascular dimensia. When we have low HDL, which is the good cholesterol, it leads to dimensia. [...1.2s] When we have high blood pressure, high pretension, [...0.8s] it leads to vascular dementia.And [...1.5s] well, your hydrogen and levels of, [...1.5s] you know, added stress doesn't help either. It leads to connected [...0.6s] decline [...2.1s] in language skills due to stress. And I don't know if you've ever been so stressed out that you can't find the words. Like your brain [...1.4s] can't seem to [...0.6s] function.I know I've been that way. I've had [...0.8s] such high stress when my hair fell out that [...0.8s] my behavior changed, that my skin changed. I mean, talk about high stress, right? But my brain was being affected.Oxygen levels were decreasing, the blood flow decreasing. Also, when we get stressed out, we forget to take care of ourselves. We are just trying to live within the day. [...2.0s]In our occidents do [...0.6s] include vitamin C and E, and they [...1.6s] have been studied for potential proactive [...0.9s] efforts against [...0.6s] all [...0.5s] timers or all timers disease. Antioxidants [...0.6s] neutralize those free radicals.So vitamin [...0.7s] C which is a water molecule of [...1.3s] just like it's a [...1.4s] along with B vitamins, it is [...0.6s] because it's Canonland stableside, it's just depleted very quickly through distress [...1.0s] and heat.So when you're cooking, [...0.6s] that's why we want to include foods that are not overcooked. We want to include foods that are raw. And if you have issues with digestive issues in regards to raw foods, then you, [...0.6s] what happens is, what I see is that [...0.6s] people overcook foods and they really decrease significantly the nutrient levels and the food [...0.6s] what is ideal is more Alden Day.Alden Day is to the tooth. It is between squishy [...1.1s] ahead raw and it's a nice sweet spot as we say, the chef's kiss, right? [...1.1s] This will help with the free radicals that are damaging or can damage our DNA within the cells and are associated with age related diseases, including heart disease. [...2.5s]Some evidence does indicate the free radicals, [...2.1s] which is free radical damage, which [...0.7s] is also called oxidative stress, [...1.3s] which and cause changes in the brain such as old timers disease. [...2.8s] We got a look at things now.I will say this, you know, we treat our older adults sometimes as if they have dimensia or their age.They have dimensia, but [...0.8s] very rare, but can happen where the stress levels are so high [...0.6s] in people in their [...0.7s] late 30s, early 40s, [...0.7s] Ken. Cause [...0.8s] early onset dimensia the way part of that. [...2.3s] And we want to remember that our tricolycerides need to be low.Alright, [...0.7s] is important that you get [...0.6s] blood panel work done, so you know what you're working with and go healthy. Don't go sick, or it will give you a misread. It will just give you the read of when you're sick, you know, obviously [...1.0s] your white blood cell and red blood cell will be off. So I recommend that you go when you're healthy. [...2.9s]Now let's take people who are over 65 years of age. [...1.4s] A study was done at John Hopkins [...1.8s] with [...1.3s] supplements of vitamin C and E [...1.5s] and it was noticed that 64% of more than 3,000 individuals over the age of 65 or less likely to develop [...0.8s] Alheimer's disease [...0.5s] over the three to five years and those who did not take the supplements. 64% is pretty [...0.6s] high. [...1.1s] It's over 50%.That's amazing. So, you know, [...0.6s] let's say it's 3,000 people. Half of that is 15. So let's say 64% of 3,000, [...0.6s] you have [...0.8s] my masters mean correctly, about almost 2000, little over 19 people. So over little over 19 people [...1.5s] are [...1.2s] affected in the positive way, right? What are vitamin C and E [...1.2s] of what foods have these [...0.8s] people ask.Well, citrus. Vitamin C, pretty easy, right? Vitamin E would be your nuts, [...1.0s] okay, nut oils like avocado. [...1.5s]You have vitamin C what folks do tend to forget about, I'm just gonna open up my book here so that I can give you a nice list because I like, I love vitamin C and I love talking about it in my culinary classes.I talk about vitamin C and selenium and vitamin C are super important together. So I'm gonna talk about the [...1.7s] Vitamin C, also known as, is a preservative as well. It's a scorbic acid [...0.7s] and [...0.6s] it helps [...2.1s] collagen. It is what seaments.So vitamin C is what semen's the collagen. When you take these collagen type [...0.8s] foods or [...0.7s] powders, you have to have the vitamin C in it. [...1.3s] We have things like [...1.7s] things that destroy a scorpic acid would be baking soda. [...2.5s]It can also easily oxidize in the air, and [...0.6s] it's very sensitive. Like I said before, it's a heat and light. So you need [...1.4s] it all day long. It's the watery parts of your fruits and veggies. [...4.0s] Therefore your sources would be oranges, lemons, tangerines, grapefruits, right.But [...0.8s] we forget about things that [...0.7s] rose hip, [...0.8s] cherries, [...1.2s] papaya, cantaloupe, strawberries, green peppers, red peppers, broccoli, Brussels sprouts, tomato, asparagus, parsley, Italian parsley, [...0.7s] dark leafy greens, cabbage, even sour crop. [...2.9s]But when we get into our browner ones that we talked about with the vitamin E which, you know, are grains, seeds, beans, not so much there.So it's good to have the vitamin E which is a fat soluble because the fat solubles are Ade and K [...0.7s] and with that said, we wouldn't remember [...0.8s] that [...0.6s] tokofirol is a light yellow oil. So that's vitamin E we germ is one of them [...0.9s] actually adding wecharm vitamin E [...0.6s] to your oats.Let's say restored fertility vitamin E was discovered in 1922, [...1.3s] which is really interesting because in [...1.0s] that year they did a test on rats that rats that had become infernal. Like who would have thought that?Right, you know, we, [...0.8s] I mean, when you see one, there's five that right behind it. So how are they in fertile? So they noticed there was rats in 1922, I guess, [...0.5s] and [...1.0s] so they restored it, their wager, [...0.6s] just pretty interesting. [...2.7s]And how they figure this out? They, it is an oil based substance that was isolated [...0.7s] and it's called anti sterility. It's [...0.5s] the anti sterility vitamin is worth vitamin E is, so Tokos [...0.6s] is offspring, Faro is bear, [...0.7s] so Toko Farrell literally means in Greek to bear children. [...1.4s]Now there's no clear deficiency shown in humans, but it sure is a cool history piece, right. [...1.7s] But [...0.6s] it has been well accepted as an essential vitamin.And [...1.5s] whether or not it is needed as per fertility, [...0.6s] it is important [...1.9s] to [...0.8s] partner with vitamin C that [...0.5s] is [...0.8s] unstable in heat, where vitamin E [...1.0s] is a little more stable in heat [...0.8s] like your oils, right. That's why the vitamin E oils is important to partner with vitamin C see where it's coming from. [...1.8s]There is a method to my madness. [...2.1s] Vitamin [...0.7s] E is a sword from the nutrients along with fat and bile salts first into the lymph and then into the blood, which carries and over to the liver [...0.6s] to be used first stored. [...3.6s]Now [...0.5s] vitamin C [...0.6s] and vitamin E as we see here are highly essential now with vitamin E, we have in fish, [...0.6s] herring, mackerel and hattock, as are high in vitamin E, whereas you don't have your vitamin C and fish. So it's good [...0.5s] to partner that with broccoli, right.So [...0.8s] broccoli, [...0.8s] Brussels sprouts, now when you cook your Brussels sprouts or broccoli, it's best to roast them [...0.7s] or to saute them. That actually will [...0.5s] make those not taste bitter. [...1.2s] Asparagus is another one [...1.1s] by boiling them makes the food taste bitter.All right, [...1.1s] now [...1.0s] vitamin C, leafy greens are gonna be your cabbage, your shard, your collar greens, kale, lettuce, spinached [...0.5s] water [...0.6s] cress.Now [...0.6s] so cabbage watercress, here we go Chinese food, right, [...1.5s] excellent day. Now vitamin C and salinium are a pair, their partners, [...0.7s] they are, they partnered to get to the help with the metabolis, the process, and for your body to metabolize the [...0.6s] iron that is found in your fish that we just talked about with the vitamin E. Vitamin E has the oils that it can [...0.6s] be sustainable in heat.Vitamin C [...1.4s] is obviously helpful in your bacteria, your viral and fungal diseases in higher amounts [...1.1s] can increase or may increase that should say interferon production, thus [...1.2s] activate the immune response to viruses.It also may decrease the production of histamine, therefore reducing immediate allergy potential. [...2.1s] So there's great sources when in high amount. So [...0.8s] that's why when you aren't feeling well, and you take a high amount.It is unknown [...0.5s] that anyone has [...1.3s] OD on vitamin C. I, I think if I remember correctly, there was one person that did, like, 60,000, I don't do this. [...1.0s]You know, I think it was like, 50,000 reunits or [...0.7s] IU, and [...0.9s] they got sick. You know, like, vitamin B, if you [...0.6s] ingest too much, you'll, you'll just [...0.8s] depending on what type of vitamin is like Niassen. You can get a rash, you can start itching.So if you take in too much, your body will have an effect. Um, but no one's been known to die. But I don't recommend that you just, you know, don't challenge, don't be a part of the Darwin effect.All right. Vitamin C also aids in the metabolism of [...1.1s] triptophan, folic acid and triocene. [...1.4s] Triptophan is converted in the presence of escorbic acid that form saratonin and helps with important brain chemical.Right. So we hear about saratonin and depression, [...1.0s] which is obviously important because depression [...0.7s] has been known scientifically to. [...2.1s] It's associated with memory loss.The cognitive changes of dimensia and pairs of the memory, learning attention and concentration can also occur in people who are depressed, making diagnosis of dimension more difficult. [...1.1s] And in fact, just like heart disease and diabetes, depression and competitive decline occur often together.A person is more likely to be suffering from depression than dementia if they have a history of psychiatric illnesses. Sutton onset of cognitive symptoms, difficulty slooping [...0.9s] rapid decline in their ability to perform daily activities. Because depression in dimenshia can be often difficult to distinguish.They, [...0.6s] the MD [...1.2s] may [...0.6s] start doing a anti depressant therapy, [...1.7s] and then reassessing the patient for da vincia later, you know, later on.So medical, [...2.1s] there are number of medical conditions that can lead to memory problems. And, [...1.0s] you know, treating underlying illnesses can reverse or reduce a memory deficiency or deficient.Now you might, might have imbalances from the thyroid disease, [...0.7s] Cushing's disease, which is an overproduction of steroid hormones by the Adreno grams [...1.1s] infectious disease, such as AIDS, syphilis, tuberculosis, fomal infections, brain tumor in the frontal, or some plural lobe [...1.0s] is some real [...0.5s] cortex. [...1.8s]So you might have [...0.5s] a [...0.6s] collection of blood [...0.7s] between the school, the brain, which is [...1.6s] subdural [...0.6s] hematoma. And, [...1.4s] and then you have obviously some [...0.8s] vitamin deficiencies like be 12, be 12.You just to be just. We'll talk about this another time, but each well, [...0.6s] it has to tell the bee colony. And I have it to discuss. I really felt like today was important to talk about your healthy brain, [...0.8s] because we have talked about the goods.That's our second brain basically. And I wanted to [...1.2s] touch on the healthy brain in what [...1.2s] nutrients. Vitamin E and C [...0.7s] are good to have, [...2.1s] you know, in your daily walk. So [...1.1s] now [...0.8s] such as lemons, let's go back to vitamin C, Scurvy, 1932. [...3.0s] Basically, [...0.9s] turvy is a vitamin C deficiency. [...1.4s]And it was first, [...0.6s] just give you a little history, who has first written about in 15 BC and didn't describe by Aristotle in 45 BBC as a syndrome characteristic, characterized by the lack of energy, gum inflammation to decay and bleeding problems.The 1700s, high percentages of sailors with the British Navy and other fleets died from scurvy until James Lind discovered that the juice of lemons could cure and also prevent this devastating deadly disease.This is a quote from the books Thing Healthy with Dr Hoss, so, [...1.7s] and [...0.6s] which is Google it as well. The ships also carried [...1.9s] lines for, [...2.7s] for daily consumption, so they were called. So the sailors, the British West Indies sailors were called linies. [...1.3s] Well, [...0.7s] and, [...0.7s] you know, [...1.4s] Gacha lining. Huh, so there you go.You know, there's a lot of history in regards to, but the astorvic acid that is that, it's a sword.It's about 80, 90 percents that is ingested, and it's in the intestines that is a sword, [...0.7s] but [...1.0s] about two to four hours just like vitamin B when we talked about vitamin B12 over here regards to when you have a definition sea, [...1.0s] so vitamin B and C, you want to actually [...0.5s] have to have false small meals throughout the day.Small meals are, like, little snacks. I had to do a little sank baggie of carrots, radish, apples, [...0.7s] cuties, [...1.2s] red bell pepper, [...1.0s] any color bell pepper, sweet bell pepper.You know, those little sweet packages, those little things. The reason being is because it's normally out of the vlog within 2 to 4 hours. If you are stressed out to where you can think straight 100%.In my opinion is that the vitamin C for sure, [...0.5s] and B for sure is adiosystem. So people who are going through high, high stress, like, if you are, if you can name of the top 10. You're going through the top five life changes, home, job, medical, moving, divorce, relationship, you know, [...0.7s] death. Then [...1.3s] you probably need higher amounts of vinyl ingrediency.Just say [...1.7s] like I said. [...2.1s] Well, I was telling you about triptopan and how it forms with Saratona. And I got off on the Saratona and the brain chemicals, but it also helps frolic acid convert to active forms [...0.5s] of tetra hyopholic acid. An entire scene needs a sorbet acid to form the neurotransmitter substance as a dogamine, [...0.6s] right.And F a [...0.6s] fearing. We're talking about things that make you feel [...0.8s] for [...1.0s] basically happiness, right, stress [...0.5s] reducing, [...3.2s] and [...0.6s] to decrease depression [...1.3s] right [...1.8s] now. Prolonged stress [...1.1s] depletes vitamin C and the adrenals, and decreases the blood levels. [...1.5s]And also you might start to hear that you have pormonal, um, thyroid problems [...1.5s] and cholesterol. [...1.2s] So if you have a reduction, let's say that you would, you have an issue with alcohol. Vitamin C and vitamin B are, [...0.8s] and also smoking, all those things. 1.It's opposite age stress, so what that does is it decreases vitamin C, which [...1.3s] you will see sugar.Okay, if you are addicted to sugar [...1.0s] that causes, I will get here in just a second on the sugar thing [...1.6s] that it decreases [...2.8s] organs from functioning correctly, your Harmons from functioning correctly, and your body being able to metabolize [...1.0s] food, etc, [...1.1s] correctly. [...1.3s]All right, [...3.1s] now [...2.7s] also what's [...1.0s] important of white blood cells we talk about that are basically our front line defense mechanism.Obviously, our team, our front line people, [...0.6s] front line of [...1.2s] white blood cells, [...0.9s] and they are defense, [...1.4s] and, it's like, they go a hand, hand combat, right. So what they do is a sword with acid, but you can see [...0.6s] activates neutral fields.Those are the most preliment in white blood cells, [...1.0s] and they are there. They [...0.5s] help increase the production of lympha sites. The white cells are important antibody [...0.8s] production [...1.3s] and incornating the cellular immune functions.So let's say you guys in another medical doctor, so you'll need to talk to your position about this.But [...1.5s] it, [...0.5s] so let's say you get your blood panel, and you notice you have low white blood cells, red blood cells, [...1.1s] and you're probably safe, right in [...0.8s] lympha sites, [...2.0s] hemoglobin, you know, sewn is over, and you have all these low things, and you go to Google, and it tells you you have cancer. [...1.1s] Well, [...1.3s] try not to Google it.Okay, so according to my research, that more likely you're sick when you need to increase your riding sink. Because [...0.6s] you defense your front line, [...2.2s] richer fills are, kind of, low. They need some more fighters in front line. Okay, [...1.4s] just sitting [...1.4s] at least try it.It's not gonna hurt you [...1.7s] if anything [...1.5s] especially. Okay, so when we get sick or dehydrated or stressed out, or you start seeing your skin change. [...2.9s] Something's going on in your body oxidating stress [...0.8s] chronic inflammation. You're going to start seeing your same change. You might make more tired or more wrinkles.Increase your vitamin C, increase the cement, increase your vitamin E [...4.0s] in [...1.0s] your vitamin E, [...2.5s] you want to, you know, so those are your water solubles we just talked about, and, you know, vitamin C, [...0.5s] vitamin E, [...0.6s] right, [...3.8s] what, [...0.8s] what reduces?So I will talk about [...1.6s] most of them are unstable. We have the, [...0.7s] so for instance, [...2.2s] we have them where they're stable, [...1.9s] but then they oxidize when they are exposed to air over long periods of times. So if you have oil sitting out, they will oxidize and get basically holding [...0.7s] unstable. [...1.3s]However, [...0.6s] your oil. Just take this for example, because we did talk about nut oils to, etc. So let's say frying oils, [...6.1s] frying oils [...0.9s] white removes vitamin U, [...1.9s] is processing a million of boots with police chicken flowers. And [...0.9s] cooking in general removes much of the vitamin E but together vitamin E and vitamin C are partners.Vitamin E [...6.2s] is [...1.2s] during the refinement and purification of a vegetable of its vitamin m is lost. [...1.0s] Vitamin rich products of this make some of the. You can have a supplement. [...1.3s] That's why now just like vitamin [...0.9s] C, it's a sword through our intestinal wall.That's why the gut is your second burn basically. And we need to have healthy [...0.8s] guts in order for these to be able to be a sword through an intestinal wall. [...1.3s]Vitamin E is sort of the fatty tissues and the liver, and is less to a lesser degree in the heart muscles test DS ritteras adrenal and the Territorica lands, and in the blood.It is a sword to the skin when appointment or oil applications. So vitamin E that's [...0.5s] unlike collagen. Collagen is pretty large molecule where vitamin E actually can be a sword into the skin. [...5.1s]Now your plant sources or eggs. Eggs is a better source than [...1.0s] milfat [...0.6s] egg yolk butter. Those are good, but the best sources are going to be your nut oils, your seed oil, [...1.5s] your wheat germ oil. [...1.6s] Those are going to be your good sources. [...2.2s]Cold press olive oil, [...0.7s] those guys, [...1.4s] when refined or cooked polyunsaturated fats, more vitamin E is needed to prevent oxidation, which could lead to free radicals formation. [...1.6s] So free radicals actually induce the change [...0.5s] at the cellular level, brain, etc, [...0.6s] the generative diseases. [...2.2s]And so we need [...1.6s] things such as safflower oil, which is one of the best sources about 90% of the e being of an alpha, [...1.2s] okay, [...0.7s] Alpha tokofio, which corn oil has about 10%.Saffler oil is 90%. We cook with these things. Right, [...0.9s] they're made shortenings vegetable oils, so we can cook with these oils. [...3.6s] And that is [...1.1s] the difference in these different types of oils. [...1.1s] Vitamin E [...1.8s] is an antioxidant. [...3.1s]It helps. So I say this like a spinach, etc. When you are, when you live in the city, you need to [...0.7s] take in more vitamin E when you stop smoking, take in more vitamin E, vitamin C, [...0.7s] it will help also with [...0.8s] the reduction of, especially in shop smoking, the reduction of [...1.1s] scar tissue on the lungs. [...1.4s]So increase your vitamin E because it's going to protect and reduce oxidation of lipid membranes and the unsaturate fatty acids and prevents a breakdown of other nutrients [...1.3s] through via oxygen. [...1.3s]Right, antioxidant. [...4.4s] Now [...1.8s] I know I'm giving you a lot of science on this. Now [...1.3s] it's important to understand [...1.3s] how this works because without vitamin E, cell membranes, [...0.9s] active enzyme sites in DNA are less protective from the free radical damage oxidation. [...1.3s] Okay, [...2.7s] it [...1.0s] creates those free radicals, [...0.7s] so we need antioxidant enzymes to protects. [...1.2s]All right, [...1.5s] this is why this is important [...0.7s] in cooking. [...2.8s] They have a variety of uses finding he does what, what it does inside the body protects the cells and tissues against oxidation and injury from unstable molecules, pollution and fats, [...0.6s] and [...0.5s] helps with the prevention of aging as your vitamin C does. So vitamin C and vitamin E as a topical works. Vitamin C and vitamin E ingesting [...0.6s] nutrients and [...0.7s] supplements works.Okay, vitamin C and selenium together, [...1.3s] vitamin E, magnesium together. [...5.4s] Now [...2.4s] what is vitamin E helpful with [...0.6s] muscle muscle, [...0.5s] muscle Crance [...0.8s] Minstrel Pane? So you notice I said vitamin E and magnesium are partners, so what I read here is also what magnesium does, but gynesium needs vitamin E, [...0.5s] and if we're deficient in vitamin E, then magnesium can't get into the body where it needs to go.All right, [...2.2s] so I recommend that you get vitamin E supplement with magnesium. [...1.1s] It helps with [...0.8s] vertopical vitamin E wound healing, Herpe infection, Zupis, Rashkin ulcers, ulcers and German Titus. It's very helpful to women in menstrual cramps. [...1.1s]It's a relief, it's a pain relief. It helps with hot flashes, so minniepaws, right? [...1.3s] Shingles, [...0.9s] autoimmune diseases, PMS anemia, [...1.1s] right? So vitamin C [...1.9s] helps metabolize iron. [...2.5s] Vitamin E is a fat vitamin C, right? And you have to have fat to break down the protein [...0.6s] vitamin E see how this all comes together.Very cool. So [...0.7s] with that being said, [...2.0s] and we're going back to the brain, but I wanted you to understand because this is about antioxidants and you'll understand that I'm really big [...0.6s] on these antioxidants right [...3.2s] now.The causes of [...3.6s] brain health of like all timers disease, Ulheimer's disease, excuse me. [...1.7s] Um, [...1.4s] it's [...0.9s] a characteristic. One characteristic is the reduction of the levels of certain neuro transmitters that are necessary for healthy brain function. [...1.4s]Now [...1.4s] these neurons [...0.6s] that are critical to memory and learning are in the hippocampus [...1.1s] and the cerebral cortex. [...2.2s] And there's subreval cortex which we've talked about before and I will talk about [...0.6s] again in [...0.8s] matter of fact, [...1.7s] I'll talk about it again here soon.But I was talking about cerebral cortex. And when it comes to, you know, your gut health [...0.8s] and [...1.0s] giving them nutrients, it needs [...1.8s] to supply [...0.7s] now.We didn't talk about vitamin K today, but that is another one that [...0.8s] is healthy for your brain. There's a lot of things healthy for the brain, [...1.5s] and I want you to understand that, [...0.7s] you know, [...0.6s] there are other nutrients.But I wanted to touch today, which I did. Like, on the 1st was our [...0.6s] antioxidants, and I gave you a whole list of antioxidants [...1.7s] for that. And [...1.2s] today I wanted to focus on vitamin E and C, and what that looks like for cooking, and what it does for you with, with that.Now [...0.5s] in [...0.7s] coupling with this, I want you to also consider to improve [...0.6s] your mind, [...0.9s] is to visualize.It does help with our brain. It also helps with our brain, is to do [...0.6s] brain games like chess or, [...1.6s] you know, [...0.7s] cross or puds, a little sort of things of that nicer nature. Also sleep water, water moves the blood, water has oxygen, blood, hello, oxygen, get that oxygen to the brain. [...1.6s] Work out strenuously, work out.Walk for 20 minutes to do something before more than 20 minutes [...0.8s] sweat. Right, [...1.0s] and make sure you have contact with friends and family on a regular basis, [...0.5s] connect with your parents, connect with your friends, connect with the loved one, connect with, I don't care the mailman [...1.0s] comes and [...0.6s] gives you your mail. Say hi to the, to that, to the carrier. Say hello [...0.5s] to I make a small talk conversation.I've talked about making small talk conversation and with your [...0.8s] checkout person at the grocery store. Make it a fruitful conversation, very small amounts.Wow, I really love your hair today, but thank you, [...0.6s] make them feel great. It actually increases your happy warm oats, [...1.3s] so give someone, someone a compliment today. Make sure you take in your vitamin C and vitamin E today.Make sure [...0.8s] that you are [...1.5s] creating a healthy environment. Think about foods that you can create at home. Put shrimp and bell pepper together, put shrimp and broccoli together, put haddock and Brussels, roasted Brussels sprouts together. Roast your veggies instead of boiling your veggies.Add a little [...0.8s] oil to your veggies after you roast them, such as your Evo or cold press oils after you roast them, not before [...0.5s] you can use, [...0.7s] like, an avocado oil when you roast them, and toss them in [...0.6s] salt and pepper and paprika.Paprika is an antioxidant, [...0.6s] right? [...1.9s] Black pepper is an antioxidant. It's a mild antioxidan. Use Rosemary time. These are antioxidant foods when roasting, so it protects [...0.5s] your food, [...0.7s] so it protects your brain. [...1.5s]I hope I have helped you today [...1.4s] in living your greatest life. I know there's tons of podcasts that you can listen today, and I really appreciate you tapping into. Food is fuel on your host Tracy. I look forward to [...1.4s] talking to you next week. Take care. [...16.2s]