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Nutrition and Brain Food - About Health | Blog

Nutrition and Brain Food
When it comes to good nutrition for humans, it all begins with the mother. Sufficient omega-3, folic acid, iron and iodine are all essential for the baby and are present in breast milk and are added to infant formulas. At different stages of our life there are different recommendations and requirements for total daily dietary intake of nutrients; this includes during infancy, pregnancy, adulthood and old age. In this article we’ll explore the use of antioxidants, lecithin, polyunsaturated fatty acids (PUFAs) and notably DHA (from fish oil) and the role these play in brain health.

The role of polyunsaturated fatty acids (PUFAs) in the body

PUFAs are used in the body in a variety of conditions, such as skin diseases and cardiovascular disorders. One particular area of interest is its role in brain health and its ability to protect and stabilize the neuronal membrane (which wraps and protects our neurons) in health and disease. PUFAs – particularly DHA – are necessary for both the development and stability of brain cells, but another aspect to consider is the optimal ratio of PUFAs as either a food supplement or treatment. The acceptable daily intake (ADI) for omega-3 is as follows:  The ADI is for maintenance of normal functions. Note that we need more than the ADI for a marked effect, hence our recommendations.
Age ADI Our recommendation
2-3 years old 40mg 200mg
4-8 years 55mg 200mg
9-13 years 70mg 200mg
14-18 years 125mg 500mg
>18 350mg 1000mg
  The effects of PUFAs on brain function can be divided into several different categories with important functions. (NB Omega-3 is also vital for eye health.)

The role of antioxidants for brain health

Antioxidants are believed to protect against the general effects of ageing. Vitamin E, for example, which is found in vegetable oils, nuts and green leafy vegetables, has been linked (in mice) with the retention of memory into old age, and also with a longer lifespan. The brain, in particular, is peculiarly susceptible to oxidative damage. It consumes a lot of energy and the reactions that release this energy also generate oxidising chemicals.While oxidation reactions are an important and normal part of life, these chemicals can also cause damage to our cells. Brain tissue contains a great deal of oxidisable material – particularly in the fatty membranes which surround our nerve cells. In fact these comprise 60% fat, 25% of which is DHA (one of the key components of fish oil) . One group of antioxidants is called polyphenols (found in high quality extra virgin olive oil, as well as supplements such as Res-V) . Polyphenols have been shown in rodents to reduce oxidative damage and to boost the ability to learn and retain memories. In particular, these chemicals affect changes in response to different types of stimulation in the hippocampus (a part of the brain that is crucial to the formation of long-term memories, and which is the region most affected by Alzheimer's disease). Though the way antioxidants work in the brain is not well understood, it is likely they protect the synaptic membranes. Synapses are the junctions between nerve cells, and their action is central to learning and memory. These are the most fragile parts of the brain and many of the nutrients associated with brain function are known to affect transmission at the synapses.

Lecithin: an interesting mixture of phospholipids

Lecithin is a fatty substance which is found in high concentrations in our cell membranes and is required by every living cell of the body. Lecithin is both water and oil soluble and it regulates the movement of fats and nutrients entering and leaving the cell – much like a traffic controller. Lecithin also contains the phospholipids - phosphatidylcholine and some phosphatidylserine (PS). Phospholipids are a class of lipids that comprise the major components of cell membranes. Phospholipids are lipid compounds that have phosphate 'heads' and fatty acid 'tails' which align themselves in polar opposition to one another to make up the double layer, or bilayer, of a cell membrane. Hydrophilic means water loving. Hydrophobic means water repelling. Phospholipid diagram Diagram of the phospholipid bilayer which shows the ‘heads’ and ‘tails’ of the fatty acids that make up our cell membranes. Lecithin is required for a whole range of body functions, including infant and foetal development and as an aid in reproduction; it’s also essential in keeping the liver and gall bladder healthy as well as for heart health. Lecithin has been used for many years by the food industry as an important food additive and it can be extracted from soybean, sunflower or canola oils. It is also found in egg yolks, beef, buttermilk and in some marine organisms. It is calculated that the mean intake of all types of phospholipids from our diet is around 2-8 g per day. The body uses lecithin both for the proper formation of bile (the body's main emulsifying compound which is released from the gall bladder), and as an emulsifying agent itself. Lecithin helps the body use and absorb fat-soluble nutrients, such as Vitamins A, D and E. It’s also an important precursor to the main neurotransmitter, acetylcholine, which plays an important role in memory and muscle control. Myelin sheaths which wrap around our neurons and protect the brain, spine and thousands of nerves in our body, are nearly two-thirds lecithin . Phosphatidylserine (or PS) is a naturally occurring phospholipid and as mentioned earlier, one of the components of lecithin. While PS is important for the basic maintenance of all cell membranes, it is found in a relatively higher concentration in brain cells. The predominance of phosphatidylserine in brain cell membranes points to its role in an assortment of nerve cell functions – most importantly, neurotransmitter release and synaptic activity. Clinical studies strongly suggest its ability to support and improve brain functions such as mental concentration and memory retention which typically begin to decline with age. Recent clinical trials have also shown an improvement in cognition and memory in ageing people by the daily administration of phosphatidylserine.

Summary:

A dietary intake which includes a good range of healthy fats, such as those listed, is essential for optimal brain health. Often we may meet the adequate daily intake, but this is unlikely to provide us with what we need to reduce the damage to our cells and combat any potential degenerative health conditions. While a healthy diet is important, smart supplementation can also go a long way to helping you achieve better brain and body health.   Dr. Laurence Eyres FNZIFST, Chairman of Oils and Fats Specialist Group