BRAIN FOODBRAIN FOODFCS 321FCS 321

SPRING 2011SPRING 2011Yelena TkachenkoYelena Tkachenko

Seya JingSeya Jing

Nelson SilvaNelson Silva

Hazel FabilaHazel Fabila

OutlineOutline

Introduction to brain and foods Introduction to brain and foods “for thought”“for thought”

Omega -3 Fatty AcidsOmega -3 Fatty Acids BlueberriesBlueberries BotanicalsBotanicals ChocolateChocolate Pro’s and Con’sPro’s and Con’s

BRAINBRAIN

Left and right cerebral hemispheres, Left and right cerebral hemispheres, corpus collosumcorpus collosum

The human brain contains brain, The human brain contains brain, cerebellum, diencephalon, and brain cerebellum, diencephalon, and brain stemstem

The structure of the human brain The structure of the human brain includes three parts: brain stem, includes three parts: brain stem, cerebellum and forebrain. cerebellum and forebrain.

BRAINBRAIN

Brain stemBrain stem MedullaMedulla PonsPons BrainBrain Reticular systemReticular system HypothalamusHypothalamus

Food and BrainFood and Brain

Nutrition affecting Nutrition affecting brain brain developmentdevelopment

1. Cell need proper nutrition for 1. Cell need proper nutrition for distribution and functiondistribution and function

2. Nutrient compose myelin which 2. Nutrient compose myelin which covers axon covers axon

3. Neurotransmitters takes 3. Neurotransmitters takes message to cells (mood, message to cells (mood, actions) actions)

Importance of breakfast Importance of breakfast and impact on brain and impact on brain performanceperformance

Higher grades, more alert Higher grades, more alert because of food intakebecause of food intake

Ability to understand and solve Ability to understand and solve harder tasksharder tasks

Enough Calcium better mood, Enough Calcium better mood, more alertmore alert

No breakfast, hormone stressed No breakfast, hormone stressed (cortisol), craving sugar.(cortisol), craving sugar.

No breakfast, body will not No breakfast, body will not function properlyfunction properly

Irritability, stress, bad behavior, Irritability, stress, bad behavior, lack of attention.lack of attention.

Right eating patterns Right eating patterns for brain performancefor brain performance

Meal should be planned Meal should be planned according to “brain’s agenda”according to “brain’s agenda”

Breakfast and lunch, low-Breakfast and lunch, low-calorie, high protein (more calorie, high protein (more alert)alert)

Skip desserts on lunch if Skip desserts on lunch if works need to be done in the works need to be done in the PM or EVE.PM or EVE.

Never eat too much before Never eat too much before any mental performance tasksany mental performance tasks

Turkey sandwich, yogurt with Turkey sandwich, yogurt with granola, cheese and crackersgranola, cheese and crackers

Complex carbohydrates with Complex carbohydrates with lean protein. lean protein.

List of Good Brain List of Good Brain FoodsFoods FishFish AvocadosAvocados BlueberriesBlueberries SpinachSpinach EggsEggs Acai berryAcai berry WalnutsWalnuts BroccoliBroccoli CheeseCheese ChickenChicken Dark ChocolateDark Chocolate Green TeaGreen Tea OatmealOatmeal RaspberiesRaspberies Red grapesRed grapes TomatoesTomatoes YogurtYogurt

BEST TYPES OF BRAIN BEST TYPES OF BRAIN FOODS:FOODS:

Complex Carbohydrates Complex Carbohydrates (molecular structure is longer = (molecular structure is longer = optimal amounts of balanced optimal amounts of balanced energy for body and brain energy for body and brain process)process)

Glycemic Index Glycemic Index (high GI puts a (high GI puts a lot of stress on body and brain, lot of stress on body and brain, low GI is recommended: cereals, low GI is recommended: cereals, dairy, fruits, grains, veggies).dairy, fruits, grains, veggies).

Low Carb, High ProteinLow Carb, High Protein= = ncrease activity in the brain ncrease activity in the brain (soy, eggs, daury products, (soy, eggs, daury products, seafood)seafood)

Low Protein, High Carbs Low Protein, High Carbs =calms down the brain =calms down the brain (almonds, sesame seeds, (almonds, sesame seeds, chocolate, legumes, pastries).chocolate, legumes, pastries).

Omega-3 Fatty Acids Omega-3 Fatty Acids

Omega 3Omega 3

Considered building blocks of the Considered building blocks of the brainbrain

DHA(docosahexanoic acid) makes DHA(docosahexanoic acid) makes up about 10-15% of the brainup about 10-15% of the brain

Omega-3 DeficienciesOmega-3 Deficiencies

Data links Omega-3 Data links Omega-3 deficiencies to violent deficiencies to violent behavior.behavior.

Countries whose citizens Countries whose citizens eat more fish are less eat more fish are less prone to depression, prone to depression, suicide and murder. suicide and murder.

Research also shows Research also shows that low levels of DHA that low levels of DHA are a risk factor for are a risk factor for suicide among American suicide among American servicemen and women.servicemen and women.

Omega-6Omega-6

Arachidonic Acid Arachidonic Acid (AA)appears to influence (AA)appears to influence plasticity and preserve plasticity and preserve hippocampal membrane hippocampal membrane fluidity and may provide fluidity and may provide some protection to some protection to oxidative stress. oxidative stress.

AA, as well as DHA, AA, as well as DHA, activates syntaxin-3, a activates syntaxin-3, a critical factor in the growth critical factor in the growth and regeneration of and regeneration of neurons. neurons.

Balance between omega 6 Balance between omega 6 and omega 3 acids is what and omega 3 acids is what is important. is important.

Plant vs AnimalPlant vs Animal

ALA, alpha-linoic acid, ALA, alpha-linoic acid, which are found in plant which are found in plant oils, may be great for oils, may be great for stroke patients. Injection of stroke patients. Injection of ALA into animal brains ALA into animal brains results in increased results in increased survival rates. -survival rates. -

Diets containing 2%, 6%, Diets containing 2%, 6%, or 9% of walnuts reversed or 9% of walnuts reversed brain aging, as well as age brain aging, as well as age related motor and related motor and cognitive deficits in old cognitive deficits in old mice. mice.

Omega 3Omega 3

PREGNANCYPREGNANCYDeveloping Developing nervous systemnervous system

ChildrenChildrenChildren without DHA Children without DHA making ability fed on formula making ability fed on formula milk low in DHA had an milk low in DHA had an average IQ 7.8 points lower average IQ 7.8 points lower than those with no than those with no abnormalities. abnormalities. Improved listening Improved listening comprehension and comprehension and vocabulary skills in preschool vocabulary skills in preschool children.children.

Omega 3 Omega 3

ADULTSADULTSDHA decreased an DHA decreased an important risk important risk factor for late factor for late onset Alzheimer’s. onset Alzheimer’s. Significant Significant reduction in errors reduction in errors in memory testsin memory tests

BlueberriesBlueberries

•#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

BlueberriesBlueberries

How blueberries How blueberries work on the brain:work on the brain:

The plaque build up The plaque build up (amyloid beta-peptide) in (amyloid beta-peptide) in the brain induces the brain induces oxidative stress (free oxidative stress (free radicals : unstable radicals : unstable oxygen molecules that oxygen molecules that cause tissue damage), cause tissue damage), that contributes to that contributes to neurodegeneration (cell neurodegeneration (cell death). death).

Blueberries are high in Blueberries are high in the antioxidants they the antioxidants they help us to get rid of free help us to get rid of free radicals.radicals.

Blueberry (Studies)Blueberry (Studies)

Study (“Journal of Study (“Journal of Agricultural and Food Agricultural and Food Chemistry”)Chemistry”) : : group group would drink about 2 cups would drink about 2 cups of blueberry juice. Results of blueberry juice. Results = significantly improved on = significantly improved on learning and memory learning and memory tests.tests.

Study (University of Study (University of Colorado Health Science Colorado Health Science center) : center) : rats were fed rats were fed either regular diet, vitamin E either regular diet, vitamin E diet, blueberries diet, spinach diet, blueberries diet, spinach diet with exposure to pure diet with exposure to pure oxygen. Results=blueberry oxygen. Results=blueberry diet blocked the effects of diet blocked the effects of free radicals much better free radicals much better than spinach or vitamin E than spinach or vitamin E (preserved lung function, (preserved lung function, learning capacity, motor learning capacity, motor skills, balance , coordination, skills, balance , coordination, memory). memory).

Botanicals: Gingko Botanicals: Gingko BilobaBiloba Leaves, fruits, seeds have high Leaves, fruits, seeds have high

medicinal value, and medicinal value, and pharmacological effects pharmacological effects

History of the gingko treeHistory of the gingko tree

="living fossil." ="living fossil."

Gingko’s Chemical Gingko’s Chemical IngredientsIngredients

Ginkgo leaves containGinkgo leaves contain flavonoids flavonoids Biflavones Biflavones (ginkgetin), different Ginkgo (ginkgetin), different Ginkgo Biflavones (isoginkgetin), double-Biflavones (isoginkgetin), double-demethylation ginkgo flavonoids demethylation ginkgo flavonoids (bilobetin), Rutin, kaempferol -3-- (bilobetin), Rutin, kaempferol -3-- rhamnose glucoside, kaempferol, rhamnose glucoside, kaempferol, quercetin quercetin, isorhamnetin quercetin quercetin, isorhamnetin (isorhamnetin), etc.; the other three, (isorhamnetin), etc.; the other three,

with with bitter ingredientsbitter ingredients, ginkgo , ginkgo lactone A (ginkgolide A), B, C and lactone A (ginkgolide A), B, C and ginkgo new lactone A (bilobalide A); ginkgo new lactone A (bilobalide A); Acids toxic star anise acid (shikimic Acids toxic star anise acid (shikimic acid) , D-carbohydrate acid (D-glucaric acid) , D-carbohydrate acid (D-glucaric acid), ACID (ginkgolic acid). It also acid), ACID (ginkgolic acid). It also contains ginkgo alcohol (ginnol), contains ginkgo alcohol (ginnol), ginkgo ketone (ginnone), Eve alkyl, ginkgo ketone (ginnone), Eve alkyl, Nianba alcohol, Nianba alcohol, α-α-aldehydes, aldehydes, β-β-sitosterol, stigmasterol and vitamins sitosterol, stigmasterol and vitamins catechin and epicatechin.catechin and epicatechin.

Botanicals: Gingko Botanicals: Gingko BilobaBiloba EffectivenessEffectiveness: : Improves learning and memory, brain Improves learning and memory, brain

cell metabolism; slows down aging and dementia by cell metabolism; slows down aging and dementia by combating and eliminating free radicals.combating and eliminating free radicals.

Ginkgo Biloba can increase blood and oxygen supply Ginkgo Biloba can increase blood and oxygen supply to the brain, insomnia, dizziness, palpitation and to the brain, insomnia, dizziness, palpitation and shortness of breath, tinnitus, cardiovascular diseases, shortness of breath, tinnitus, cardiovascular diseases, prevention of stroke and incidence of dementia.prevention of stroke and incidence of dementia.

Uses: Uses: prevention and treatment of patients with early prevention and treatment of patients with early Alzheimer's disease, in particular, to help restore and Alzheimer's disease, in particular, to help restore and improve the memory effect. improve the memory effect.

ChocolateChocolate

How chocolate improves brain performanceHow chocolate improves brain performance

Chocolate increases blood flow on brainChocolate increases blood flow on brain

Blood vessel provide oxygen for brainBlood vessel provide oxygen for brain

Works better when relaxed, helping flowWorks better when relaxed, helping flow

Enable nutrients travel to body’s needEnable nutrients travel to body’s need

ChocolateChocolate

FlavanolFlavanol

Flavanol: substance most abundant in dark chocolateFlavanol: substance most abundant in dark chocolateHigh consumption flavanol, quicker thinking. High consumption flavanol, quicker thinking. 1 milk chocolate bar 50 mg, 1 dark chocolate bar 300 mg 1 milk chocolate bar 50 mg, 1 dark chocolate bar 300 mg More efficient when dealing with harder tasksMore efficient when dealing with harder tasksBetter grades with flavanol consumptionBetter grades with flavanol consumption

ChocolateChocolate

Chocolate can be helpfulChocolate can be helpful

Can be nutritious, antioxidantsCan be nutritious, antioxidants

Can help relax and accelerate blood flowCan help relax and accelerate blood flow

Can be a mood elevatorsCan be a mood elevators

Stimulates hormones; endorphin and serotonin Stimulates hormones; endorphin and serotonin

ConclusionConclusion

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.