Phosphatidylserine is a fatty acid and part of the phospholipids. These are found in all cells, but have a greater concentration in brain cells.
Research has shown that the levels of Phosphatidylserine decline with age, which can lead to cognitive impairment or even dementia. However, there is some evidence that the consumption of food containing phosphatidylserine can reverse this effect and provide health benefits like improved memory function.
In this post, we will discuss ten different foods high in Phosphatidylserine so you’ll be able to make sure you’re getting enough into your diet!
health benefits of phosphatidylserine
Phosphatidylserine is a natural component of human cell membranes that supports healthy brain function. This fatty acid, which comprises about 35% of the phospholipids in our cells, can be found naturally in such foods as soybeans and cruciferous vegetables like cauliflower.
Many studies have been conducted on the effects of phosphatidylserine and its ability to slow age-related cognitive decline. A trial conducted in 2012 found that people who took a daily dose of 300 milligrams (mg) had their memory increased by 30%.
Phosphatidylserine may also be beneficial for those with depressive symptoms, as the supplement has been shown to reduce the intensity of depressive symptoms by 25%.
People who suffer from nootropic related conditions like schizophrenia, depression and Alzheimer’s Disease may also experience a reduction of symptoms with the use of phosphatidylserine.
Individuals interested in using this nootropic should consider taking phosphatidylserine supplements in conjunction with omega-three fatty acids, which have been shown to reduce cognitive decline and improve memory function. In addition, this nootropic also aids the regeneration of brain cells to help prevent cognitive decline and memory loss.
Phosphatidylserine is also recommended for those who are trying to lose weight or maintain a healthy lifestyle, as the supplement has been shown to help regulate insulin levels and decrease appetite.
10 Foods Rich in Phosphatidylserine
Phosphatidylserine is a natural compound that can be found in many foods. Foods containing phospholipids, which include phosphatidylcholine and lecithin are high in Phosphatidyltserine as well. The following list includes the ten richest sources of this nootropic:
Soy
Soy is an excellent source of phosphatidylserine, with a 100g serving containing up to 300 mg per day, The amount of phosphatidylserine in soy is similar to that which can be found in other foods, such as eggs and meat. The PS levels in soy are due to the phosphatidylcholine content in soybeans. Soybeans also provide a good source of essential fatty acids and dietary protein.
Eggs
Eggs are an excellent source of phosphatidylserine, with a 100g serving containing up to 300 mg per day. The amount of PS in eggs is similar to that which can be found in other foods, such as soy and meat. Given the high quality protein from egg whites, this food should also provide a good source of essential fatty acids
Tofu
Tofu contains an exceptionally high amount of this nootropic when compared with many other rich sources, at up to 500mg per 100g serving. Also, soy products such as tofu are a good source of dietary protein
Fish
Fish is an excellent source of this nootropic, with it being available in the diet from around 20% and containing up to 300 mg PS per 100g. With a high quality protein content, fish can also be considered an important source of essential fatty acids wich are both important for brain health.
Brown Rice Bran
Brown rice bran has an excellent PS content, with one 100g serving providing up to 300mg. Protein from this food will provide essential amino acids for the brain while brown rice provides that much needed fibre. For those who want to get more phosphatidylserine from their diet, brown rice is an excellent option.
Almonds
almonds are a superb food for brain health due to the high levels of phosphatidylserine they contain. Some 100g serve can provide up to 300mg, with protein content being very good too, providing essential amino acids for brain health. The PS from almonds can also help with the brain’s ability to do cognitive tasks, and they are a great source of essential fatty acids.
Kiwi Fruit
kiwis contain an excellent amount of PS per serving so can be considered as either part or all of your intake for the day. These fruits provide protein too but should not be relied on just for this nutrient, as while it is very good quality amino acid content in terms of that needed by the brain, there may not be enough carbs from one 100g serve to sustain you throughout the day.
Avocado
Avocados contain more than enough phosphatidylserine to meet the daily recommended intake, so can be considered as either part or all of your intake for the day. These fruits are also high in essential fatty acids that help prevent cognitive decline, with their content being much higher than other sources such as olive oil which is often touted as healthy but has less these nutrients per serve. They should not be relied on just for this nutrient though, due to having limited carbs from one 100g serve and no protein whatsoever.
Cashews and Peanuts
cashew nuts contain around 200 mg per 100 grams while peanuts offer 190mg. In terms of other benefits they both have a low glycemic index meaning that blood sugar levels will be less likely to spike after consumption.
Shiitake Mushrooms
Shiitake Mushrooms are the best food for a healthy brain with 400 mg of phosphatidylserine, along with being high in potassium and selenium which is important for cognitive health. This superfood can be eaten by itself, added to a stir fry, or even used in pasta dishes.
Conclusion
With so many healthy foods to choose from, it can be tough deciding which ones are the best. But if you’re looking for a nutrient that may help boost your mood and cognitive function then phosphatidylserine rich food should be at the top of your list. These 10 foods have been shown in research studies to contain high levels of this essential brain-boosting vitamin; they also happen to taste amazing! So next time you go grocery shopping or visit a restaurant, make sure these phosphatidylserine rich foods are on your menu plan. Your mind will thank you later!
