Brain Nutrition Facts » Brain Nutrition

Is EPA or DHA Better for Depression?

Dr. Jain, M.D. — Wed, 23 Jun 2010 04:52:30 +0000

A recent meta-analysis demonstrated that it does indeed matter whether EPA (eicosapentanoic acid) or DHA (docosahexanoic acid) is in your omega-3 fatty acid supplement. A total of 21 studies using greater than 50% EPA or pure EPA in the supplement showed significant reductions in depressive symptoms. On the contrary, symptoms of depression were not reduced in 7 studies that used only DHA or more than 50% DHA. Unfortunately, there was evidence of publication bias towards positive trials with good results, and heterogeneity in the trials, limiting their ultimate applicability. Were the authors studying DHA just more honest? That seems unlikely, as there were multiple groups publishing the results. Still, this study provided some evidence that the content of your omega-3 supplements does matter, and that EPA might be better for depression. (J Am Coll Nutr. 2009 Oct;28(5):525-42.)

Remember where your car is parked — with chocolate?

Dr. Jain, M.D. — Wed, 02 Dec 2009 05:43:36 +0000

There is so much hype about chocolate, and for good reason. It makes most of us feel good, probably in part by liberating dopamine in the brain – the signal that indicates a pleasurable, or rewarding choice. Its caffeine helps us to wake up, and there is quite a bit of it. Chocolate is also packed with flavonoids: in particular, catechin and epicatechin, and dark chocolate has about four to five times as much of these nutrients as milk chocolate. An article in the Journal of Neuroscience by Fred Gage’s research group found that supplementing the diet of mice with epicatechin actually helped them to retain a memory longer. In the study, some mice were assigned a diet rich in epicatechin, and others a regular mouse diet. Both groups had to find their way around a water maze to a hidden platform. Both groups learned where the maze was at the same rate, but the mice fed epichatechin could make their way through the maze a week after training stopped, whereas the control mice couldn’t. This kind of reminds me of the quandary I get into after working in the hospital for 30 hours straight on an overnight shift — where is my car parked? Will chocolate help me find the way – I’ll let you know!

Do Flavonoids Slow Cognitive Decline?

Dr. Jain, M.D. — Wed, 25 Nov 2009 04:18:38 +0000

A Flavonoid Rich Meal -- with Tuna for Omega-3!

Flavonoids are compounds found in plants. Their functions include providing pigmentation — especially yellow, red and blue tones — and also protecting against the attacks of insects and microbes. Remarkably, they have numerous beneficial effects on the human body and mind as well. A recent study in the American Journal of Epidemiology (Letenneur et al. 2007) demonstrated that flavonoids may be beneficial for the brain. It measured cognitive decline in the elderly over ten years, and divided the subjects into three groups based on their estimated flavonoid intake. Interestingly, there was a significant negative correlation between flavonoid intake and rate of cognitive decline: those who ate the most flavonoid-rich foods had the lowest rates of cognitive decline, and vice versa. The USDA Database for the Flavonoid Content of Select Foods is probably the most comprehensive resource out there for determining the flavonoid content of the foods you eat. It’s technical, but well worth the effort to digest!

How Can Japanese Knotweed Help the Brain?

Dr. Jain, M.D. — Tue, 17 Nov 2009 04:51:26 +0000

When plants come under attack from bacteria or fungi, they do something very similar to what animals, including human beings, do when confronted with famine: activate a system of protective molecules known as sirtuins. The sirtuins act through complex molecular cascades to increase the lifespan of cells. In 2003, researchers at Harvard Medical School used a molecular screen to identify compounds that could activate the sirtuins – even in the absence of threat or famine – theoretically providing the possibility of extending lifespan, or reducing disease, in humans (Howitz et al., Nature) Many compounds that activate sirtuin are found naturally in vegetables and fruits such as raw spinach, jalapeno peppers, and rowanberries. Resveratrol, the most famous of the sirtuin activators, increased their activity an astounding 15 times. Resveratrol is famously found in red wine, but perhaps surprisingly, is also enriched in Japanese knotweed. Knotweed, many a gardener’s bane, was thought to be essentially worthless, but now provides the major source of resveratrol that is sold in nutritional supplements. Despite the hype, there is one important potential caveat: the sirtuins decrease the activity of p53, an anti-cancer protein. Although tumorigenic effects have not been observed in mice or clinical trials in humans, whether or not this actually might have clinical relevance is yet to be determined.

Spice up Your Meals and Improve Your Brain Nutrition

Aaron Burke — Thu, 22 Oct 2009 00:51:11 +0000

The spice tumeric has amazing health benefits

More and more, science is finding that many of the things we can easily consume on a regular basis have tremendous health benefits. It is so encouraging to see that natural foods can be amazingly beneficial for the heart, brain, and body. Taken in moderate quantities, they can provide a safe and effective way to improve health and nutrition.

Recently, I came across an article in the Atlanta Journal-Constitution listing several spices that have documented health benefits. My favorite of these is tumeric, which gets its color from curcumin, and is used traditionally in many Thai and Indian dishes. Curcumin has been linked to improvements in heart disease patients, improved brain nutrition, brain health, as well as data that shows it may protect against Alzheimer’s Disease and Dementia. No wonder than that Indians, who traditionally eat more than 1 curry meal a week containing curcumin, have some of the lowest rates of Alzheimers and Dementia in the world.

In the United States we flavor our foods with fats and salt, and continue to use unhealthy levels of both. Imagine if a wholesale shift were to take place within the US, whereby spices and other seasoning became the norm. We would likely have a much healthier society – and the variety of flavors in our foods could be even greater! Do yourself a favor and read about the health benefits of some of these natural spices and try incorporating them into your meals. You heart, brain, and body will thank you for it!

Quick Brain Health Tip

Aaron Burke — Mon, 05 Oct 2009 14:51:35 +0000

There is one easy step you can take today, now, right this moment to keep your brain working well. It’s amazing how overlooked this step can be, but it is so important, and such an easy thing to add into any brain nutrition plan: drink lots of water.

Ever gone out for a night on the town and had a few too many drinks? Ever woken up the next morning with a really bad headache? Well, the source of that headache wasn’t the alcohol you drank. (Well, the alcohol played a part, for sure.) But when you drank all that alcohol, it actually causes dehydration to occur in your brain. (That’s why the best way to stave off a hangover is to drink lots of water while you are drinking the alcohol… but that’s a discussion for another time.) Alcohol causes your brain to dehydrate and the pounding headache the next day is your parched, thirsty brain screaming at you to drink lots of water.

So just make it a habit: keep your brain nice and hydrated on a regular basis. So much of what we eat and drink can dehydrate us – coffee is one example – so make sure water is a part of your everyday routine.

The Importance of Optimal Brain Nutrition

admin — Fri, 25 Sep 2009 00:28:41 +0000

from www.healthinmotion.wordpress.com

Just as the type of fuel you put into your car can positively or negatively affect its performance, the type of food you eat can significantly affect the functioning of your body. Even more importantly, the type of food that you consume will positively or negatively impact your mental performance and the functioning of your brain. Everyone knows that your intelligence, mental power, and memory are products of your brain function, but just as importantly, the brain and central nervous system send the signals that control the movements of all of our muscles. Give your brain the right fuel and not only will your memory improve, but your physical performance will also! This is why optimal brain nutrition is such an important aspect of your diet.

The Brain is a Hungry Organ

The brain only weighs a few pounds, but because the brain is so important to the overall functioning of your body, it gets about 20% of the blood flow from the body. An even greater portion of the total nutrients we consume ends up in the brain. So you can think of your diet and the way you eat as having a significant impact on your brain nutrition. The brain is the engine that powers our bodies, and it cannot be stated enough that an unhealthy brain is a low-powered brain. And a low-powered brain can lead to slow thinking, a foggy memory and general sluggishness. Over time, this can lead to mental decline.

What Can You Do To Improve Your Brain Nutrition?

The very first step you can take to improve your brain nutrition is to understand that a natural, plant-based diet rich in fruits, nuts, and including lean meats and fish will do wonders for your health and the functioning of your body. Your brain is a fatty organ but only the right types of fats, known as essential fatty acids, will help it to run most efficiently. Those essential fatty acids known as Omega-3s, present in high quantities in fish, are very important. Several different types of nuts will provide your brain with Omega-3 fatty acids. Almonds, macadamia nuts, cashews, and walnuts are a few kinds that are easy to obtain. Avoid fast food! Eat vegetables! Take these initial steps to improve your brain nutrition and you will be sure to see an improvement in your mental functioning, memory, and the overall quality of your life.