BRAIN FOOD FCS 321 SPRING 2011 Yelena Tkachenko

BRAIN FOOD FCS 321 SPRING 2011 Yelena Tkachenko Seya Jing Nelson Silva Hazel Fabila

Outline Introduction to brain and foods “for thought” n Omega -3 Fatty Acids n Blueberries n Botanicals n Chocolate n Pro’s and Con’s n

BRAIN n n n Left and right cerebral hemispheres, corpus collosum The human brain contains brain, cerebellum, diencephalon, and brain stem The structure of the human brain includes three parts: brain stem, cerebellum and forebrain.

BRAIN Brain stem n Medulla n Pons n Brain n Reticular system n Hypothalamus n

Food and Brain n Nutrition affecting brain development 1. Cell need proper nutrition for distribution and function 2. Nutrient compose myelin which covers axon 3. Neurotransmitters takes message to cells (mood, actions)

Importance of breakfast and impact on brain performance n n n Higher grades, more alert because of food intake Ability to understand solve harder tasks Enough Calcium better mood, more alert No breakfast, hormone stressed (cortisol), craving sugar. No breakfast, body will not function properly Irritability, stress, bad behavior, lack of attention.

Right eating patterns for brain performance n n n Meal should be planned according to “brain’s agenda” Breakfast and lunch, low-calorie, high protein (more alert) Skip desserts on lunch if works need to be done in the PM or EVE. Never eat too much before any mental performance tasks Turkey sandwich, yogurt with granola, cheese and crackers Complex carbohydrates with lean protein.

List of Good Brain Foods n n n n n Fish Avocados Blueberries Spinach Eggs Acai berry Walnuts Broccoli Cheese Chicken Dark Chocolate Green Tea Oatmeal Raspberies Red grapes Tomatoes Yogurt

BEST TYPES OF BRAIN FOODS: n n Complex Carbohydrates (molecular structure is longer = optimal amounts of balanced energy for body and brain process) Glycemic Index (high GI puts a lot of stress on body and brain, low GI is recommended: cereals, dairy, fruits, grains, veggies). Low Carb, High Protein= ncrease activity in the brain (soy, eggs, daury products, seafood) Low Protein, High Carbs =calms down the brain (almonds, sesame seeds, chocolate, legumes, pastries).

Omega-3 Fatty Acids

Omega 3 Considered building blocks of the brain n DHA(docosahexanoic acid) makes up about 10 -15% of the brain n

Omega-3 Deficiencies n n n Data links Omega-3 deficiencies to violent behavior. Countries whose citizens eat more fish are less prone to depression, suicide and murder. Research also shows that low levels of DHA are a risk factor for suicide among American servicemen and women.

Omega-6 n n n Arachidonic Acid (AA)appears to influence plasticity and preserve hippocampal membrane fluidity and may provide some protection to oxidative stress. AA, as well as DHA, activates syntaxin-3, a critical factor in the growth and regeneration of neurons. Balance between omega 6 and omega 3 acids is what is important.

Plant vs Animal n n ALA, alpha-linoic acid, which are found in plant oils, may be great for stroke patients. Injection of ALA into animal brains results in increased survival rates. Diets containing 2%, 6%, or 9% of walnuts reversed brain aging, as well as age related motor and cognitive deficits in old mice.

Omega 3 PREGNANCY n Developing nervous system Children n n Children without DHA making ability fed on formula milk low in DHA had an average IQ 7. 8 points lower than those with no abnormalities. Improved listening comprehension and vocabulary skills in preschool children.

Omega 3 n n ADULTS DHA decreased an important risk factor for late onset Alzheimer’s. Significant reduction in errors in memory tests

Blueberries • #1 antioxidant fruit • Blueberries Nutrients: (1 cup fresh, 148 grams) • Calories: 84 • Dietary Fiber: 4 grams (14% DV) • Vitamin C: 14. 4 milligrams (24% DV) • Vitamin K: 28. 6 micrograms (36% DV) • Manganese: 0. 8 milligrams (44% DV) • Contains anthocyanins (phytochemicals) -plant compounds with high antioxidant activity • Rich in anti-inflammatory properties • Tasty addition to anything: cereals, yogurt, salads, smoothies, desserts

Blueberries How blueberries work on the brain: n n The plaque build up (amyloid beta-peptide) in the brain induces oxidative stress (free radicals : unstable oxygen molecules that cause tissue damage), that contributes to neurodegeneration (cell death). Blueberries are high in the antioxidants they help us to get rid of free radicals.

Blueberry (Studies) n Study (“Journal of Agricultural and Food Chemistry”) : group would drink about 2 cups of blueberry juice. Results = significantly improved on learning and memory tests. n Study (University of Colorado Health Science center) : rats were fed either regular diet, vitamin E diet, blueberries diet, spinach diet with exposure to pure oxygen. Results=blueberry diet blocked the effects of free radicals much better than spinach or vitamin E (preserved lung function, learning capacity, motor skills, balance , coordination, memory).

Botanicals: Gingko Biloba Leaves, fruits, seeds have high medicinal value, and pharmacological effects n History of the gingko tree ="living fossil. " n

Gingko’s Chemical Ingredients n Ginkgo leaves contain flavonoids Biflavones (ginkgetin), different Ginkgo Biflavones (isoginkgetin), doubledemethylation ginkgo flavonoids (bilobetin), Rutin, kaempferol -3 -rhamnose glucoside, kaempferol, quercetin, isorhamnetin (isorhamnetin), etc. ; the other three, with bitter ingredients, ginkgo lactone A (ginkgolide A), B, C and ginkgo new lactone A (bilobalide A); Acids toxic star anise acid (shikimic acid) , D-carbohydrate acid (D-glucaric acid), ACID (ginkgolic acid). It also contains ginkgo alcohol (ginnol), ginkgo ketone (ginnone), Eve alkyl, Nianba alcohol, α-aldehydes, β-sitosterol, stigmasterol and vitamins catechin and epicatechin.

Botanicals: Gingko Biloba n n n Effectiveness: Improves learning and memory, brain cell metabolism; slows down aging and dementia by combating and eliminating free radicals. Ginkgo Biloba can increase blood and oxygen supply to the brain, insomnia, dizziness, palpitation and shortness of breath, tinnitus, cardiovascular diseases, prevention of stroke and incidence of dementia. Uses: prevention and treatment of patients with early Alzheimer's disease, in particular, to help restore and improve the memory effect.

Chocolate How chocolate improves brain performance n Chocolate increases blood flow on brain n Blood vessel provide oxygen for brain n Works better when relaxed, helping flow n Enable nutrients travel to body’s need

Chocolate Flavanol n n n Flavanol: substance most abundant in dark chocolate High consumption flavanol, quicker thinking. 1 milk chocolate bar 50 mg, 1 dark chocolate bar 300 mg More efficient when dealing with harder tasks Better grades with flavanol consumption

Chocolate n Chocolate can be helpful n Can be nutritious, antioxidants n Can help relax and accelerate blood flow n Can be a mood elevators n Stimulates hormones; endorphin and serotonin

Conclusion A diet focused on brain health can also contribute to heart health and overall health. However one of the problems with this diet is that many of the healthy brain foods are expensive in comparison to other foods.