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MTL BIOHACK Blog. Science-backed nutrition information. Sports Nutrition.

Filtering by Tag: anti-oxidants

A Neuroprotective Diet Against Alzheimer’s Disease

Patrick Martin

With the coming new year comes new existential dreads. For me, it’s the mortality and well-being of friends and family that fills me with trepidation. While old age can be a blessing, it can be a source of incredible pain when memories and personality begin to permanently fade and warp—a death of the person long before their actual demise. Such is what happens in the context of dementia, with Alzheimer’s being the most well-known cause.

The genetic component

Undoubtedly, Alzheimer’s disease has a genetic component; persons carrying the gene variant APOE-e4 are at higher risk for having Alzheimer’s disease than those with the gene APOE-e3, due to the impaired ability of proteins coded by e4 to remove toxins from nerve tissue[1]. Thankfully, there is mounting evidence that diet plays an equally important role in preventing or slowing Alzheimer’s disease onset.

Higher risk for Diabetics 

Poorly controlled type 2 diabetes mellitus is associated not only with obesity and chronic hyperglycemia, but also with Alzheimer’s disease; the high blood sugar levels seen in diabetes can increase your chances of getting dementia by 58% compared to keeping them within the normal range[2]. This is thought to be because high sugar concentrations can cause proteins to malfunction, one of these being amyloid-beta, which forms deposits in the brains of those with Alzheimer’s disease[3]. Adhering to your treatment plan if you have diabetes, or ideally taking steps to prevent type 2 diabetes altogether, by adopting a healthy body weight through moderate calorie-restriction and active lifestyle, can go a long way in avoiding this devastating neurodegenerative disease[4].

Nutrition to the rescue

What you eat is as important as how much you eat when it comes to a neuroprotective diet. A proper dietary intake of essential fatty acids (omega-3 and omega-6), folate, and Vitamin E through the consumption of nuts, fish and poultry, fruits, cruciferous and green leafy vegetables is linked with neuroprotection, while cognitive decline is linked with high butter/high-fat dairy, red and organ meat intake (foods which are high in saturated fat and calories)[5].

Anti-oxidants

Moderate red wine consumption (which is 3 or fewer drinks per day for men, 2 or fewer drinks per day for women—no more than five times per week) may offer a novel way to protect against Alzheimer’s disease. Red wine contains a high concentration of resveratrol, a compound found not just in the skin of grapes but also in peanuts and many types of berries. Resveratrol is thought to maintain the proper functioning of the blood-brain barrier and to promote a healthy lifespan in humans by mimicking what happens to the body during calorie-restriction and exercise[6].

The antioxidants found in fruits and vegetables can guard against the damage caused by the waste by-products of metabolism (hydrogen peroxide, for example), which are toxic to the brain: Vitamin A, Vitamin C, Vitamin E, lutein, alpha-carotene, zeaxanthin, and beta-cryptoxanthin are antioxidants that are depleted in persons with Alzheimer’s disease[7], with higher intakes of antioxidants conversely shown to offer protection [9], [10], [11]. While concentrates of antioxidants can be purchased in pill form, it is better to get them from food since antioxidants work in systems rather than in isolation—concentrated doses of antioxidants can actually act in the opposite manner, causing harm to the body and brain.

Vitamin K has also been implicated with better cognition and memory in the elderly[8] (note that if you are on a medication that affects blood-clotting, such as Warfarin, speak to your doctor before increasing Vitamin K intake). You can find this nutrient mainly in green leafy vegetables.

Share the information

If you think or fear that a loved one might be at risk of developing Alzheimer’s disease, please print this article and read it to them. While such dietary changes might not fully prevent neurodegeneration, it will reduce their chances and at minimum will significantly slow the progression of cognitive decline.

         

- Tyler Feeney-

M.Sci (c) in Dietetics

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

 

References

 

1.       Liu, C. C., Kanekiyo, T., Xu, H., & Bu, G. (2013). Apolipoprotein E and Alzheimer disease: risk, mechanisms and therapy. Nature Reviews Neurology9(2), 106-118.

2.       Li, T. C., Yang, C. P., Tseng, S. T., Li, C. I., Liu, C. S., Lin, W. Y., ... & Lin, C. C. (2017). Visit-to-Visit variations in fasting plasma glucose and HbA1c associated with an increased risk of Alzheimer disease: Taiwan Diabetes Study. Diabetes Care40(9), 1210-1217.

3.       Chao, A. C., Lee, T. C., Juo, S. H. H., & Yang, D. I. (2016). Hyperglycemia Increases the Production of Amyloid Beta‐Peptide Leading to Decreased Endothelial Tight Junction. CNS Neuroscience & Therapeutics22(4), 291-297.

4.       Van Cauwenberghe, C., Vandendriessche, C., Libert, C., & Vandenbroucke, R. E. (2016). Caloric restriction: beneficial effects on brain aging and Alzheimer’s disease. Mammalian Genome27(7-8), 300-319.

5.       Diet, A. P. (2010). Food Combination and Alzheimer Disease Risk. Archives of Neurology67(6), 699-706.

6.       Fernández, A. F., & Fraga, M. F. (2011). The effects of the dietary polyphenol resveratrol on human healthy aging and lifespan. Epigenetics6(7), 870-874.

7.       Rinaldi, P., Polidori, M. C., Metastasio, A., Mariani, E., Mattioli, P., Cherubini, A., ... & Mecocci, P. (2003). Plasma antioxidants are similarly depleted in mild cognitive impairment and in Alzheimer’s disease. Neurobiology of Aging24(7), 915-919.

8.       Presse, N., Belleville, S., Gaudreau, P., Greenwood, C. E., Kergoat, M. J., Morais, J. A., ... & Ferland, G. (2013). Vitamin K status and cognitive function in healthy older adults. Neurobiology of Aging34(12), 2777-2783.

9.       Dai, Q., Borenstein, A. R., Wu, Y., Jackson, J. C., & Larson, E. B. (2006). Fruit and vegetable juices and Alzheimer’s disease: the Kame Project. The American journal of medicine119(9), 751-759.

10.    Devore, E. E., Kang, J. H., Breteler, M., & Grodstein, F. (2012). Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology72(1), 135-143.

11.  Cabrera, C., Artacho, R., & Giménez, R. (2006). Beneficial effects of green tea—a review. Journal of the American College of Nutrition25(2), 79-99.

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Spirulina: A true superfood?

Patrick Martin

What kind of food merits the ‘superfood’ title?

According to Merriam-Websters dictionary, a superfood is nutrient-rich and beneficial for health. Couldn’t one argue that this covers most fruits and vegetables or ‘raw’ foods?

I remember when kale was first referred to as a superfood.  Kale recipes and smoothies began to pop up everywhere.

Did people believe they would turn into the Hulk? Or that Popeye ate kale instead?

After meeting Patrick and joining Phytonutrition, I encountered a potentially true superfood.

 

Blue-green Microalgae

Spirulina is a blue-green microalgae with antioxidant, anti-inflammatory, and immune boosting potential. Humans have consumed Spirulina since the Aztecs, and it is still regularly consumed by some present-day African tribes.

The microalga grows in subtropical lakes and oceans and can be cultivated in various controlled conditions. It is harvested, dried, and ground into powder or pressed into tablets.

Tasting a bit earthy with savory notes of seaweed, it combines well with a fruit smoothie to offset some sweetness.

With lots of potential benefits, an established history, and convenient cultivation, the Food and Agricultural Organization (FAO) of the United Nations is supporting the production of Spirulina to stimulate the economy of developing countries and simultaneously combat malnutrition.

I’m sure you’re thinking that ‘superfood’ kale has some catching up to do, but wait until you hear spirulina’s nutrient content.

 

Nutritional Content

Spirulina is packed with:

-          Protein

-          Calcium

-          Phosphorus

-          Magnesium

-          Iodine

-          Iron

-          Zinc

-          Vitamins B1, B2, B3, B6, B12

-          Beta-carotene (some of which is transformed into vitamin A)

The high-quality protein is similar to that of soybean and meat and accounts for up to 70% of spirulina’s dry weight, with levels of essential amino acids in proportions recommended by the FAO.

As for vitamins, the high vitamin B12 content would be great for vegetarians or vegans, but it does not seem to be utilized by the body in the same way as animal sourced vitamin B12. The high beta-carotene content provides antioxidant and anticancer properties.

The levels of calcium and phosphorus are comparable to that of milk and may provide Spirulina with bone preservation properties. It is also a relatively good source of potassium.

When compared to kale, raw spirulina has almost double the amount of iron, and dried spirulina (supplement form) has close to 20 times more iron than raw kale. Whether it be spinach or kale, Popeye may have been eating the wrong superfood!

Spirulina is also considered a good source of some healthy fats, especially gamma-linolenic acid, which helps your body mediate its inflammatory and immune responses.

In Yoda’s words: The nutrient force is strong in this one!

 

Junk Food + Spirulina = Healthy Diet?

According to the FAO, about 5 grams of Spirulina could match the nutrients obtained from eating just over a serving (100g) of bright-colored fruits and vegetables. This is great, but eating a diet of junk food supplemented with Spirulina would likely lead to problems.  

Before consuming 20g of Spirulina to cover your daily five fruit and vegetable servings, keep moderation in mind. While the great density of nutrients is what contributes to the microalgae’s health promoting potential, excess amounts could lead to problems or replace the space in your diet for other necessary nutrients.

Educate yourself on any new food you come across – be aware of any risks or concerns as well as benefits and applications of a food – then judge for yourself whether something constitutes a superfood (or if the term should even exist)!


To Sum It Up

Spirulina is a microalgae, previously used as human food and currently marketed as a supplement, with antioxidant, anti-inflammatory, and immune boosting potential.

While the microalga packs a punch, with a nutrient density superior to many foods, boasting up to 70% protein as well as a good combination of vitamins, minerals, and healthy fats, consumers should educate themselves and determine whether spirulina fits into their diet.

Do you think Spirulina should be labeled as a superfood? Is spirulina what gives Yoda his green glow and mobility with old age? Let us know in the comments below!

-          Lucas Roldos

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References provided within the text as hyperlinks.

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Coffee Reduces Risk of Death?

Guest User

Coffee has always been quite the controversial drink.

Some of you may remember the myth about coffee sapping the calcium out of you.

While the caffeine in coffee can slightly decrease calcium absorption efficiency, if the daily recommended calcium intake of 2-3 servings of milk or alternatives (or 1000mg of calcium) is met, there should be no problem [2, 4].

If you’re still concerned, adding as little as 1-2 tablespoons of milk to your coffee should compensate [7].

You might encounter a four-time-per-day double-shot expresso drinking workaholic or someone who won’t even try tiramisu because they fear osteoporosis, the degenerative bone disease. Personally, I’m not a fan of tiramisu, but I do enjoy a cup or two of Joe: not only for the boost in can-do attitude but also because it may support long-term health.

Joe and Longevity

 “Coffee drinking was associated with reduced risk for death from various causes” according to data from 10 European countries [6].

While this sounds like a bold statement, we must keep in mind it is an association and not causation. This means that coffee drinking on its own does not cause a reduced risk for death of various causes; It is one lifestyle habit, of many, that is more prevalent in people who have a decreased risk of death for various causes.

However, when looking at coffee drinkers and their health as a general trend, there seems to be more than just a jitter to the juice.

There is probable evidence for decreased risk of the following chronic conditions in coffee drinkers (about 4 cups/day) [5]:

-       Some cancers (breast, colorectal, colon, endometrial, and prostate cancer)

-       Cardiovascular disease

-       Metabolic-related conditions (type-2 diabetes and metabolic syndrome)

-       Neurological conditions (Parkinson’s Disease, Alzheimer’s disease, and depression)

What’s in the dirt?

While coffee is 99% water, about one cup of this ‘dirty water’ has the potassium content of ¼ of a banana [11] and is rich in antioxidants.

In fact, just 2 cups of coffee per day accounted for about 66% of the total antioxidant intake of a weekly Norwegian diet, when fruits and berries only accounted for about 11% [10]. This may not be surprising if you are aware of the statistics behind global fruit and vegetable intake.

Chlorogenic acids are the main antioxidants, which have the bonus of increasing insulin sensitivity and slowing glucose circulation after a meal (great for diabetics), but various other coffee components have demonstrated antioxidant and anti-inflammatory activity [5].

Coffee may even alter your gut microbiota in favor of anti-obese and anti-inflammatory species [5].

And of course, the primary reason coffee is one of the most consumed beverages in the world: Caffeine. Being a very powerful stimulant, caffeine keeps people awake and can improve strength and endurance during exercise, but it may not work the same for everyone [8].

Genetics and Caffeine Metabolism

CYP1A2 is a drug processing gene that accounts for 95% of caffeine processing in your body [1].

Depending on your genetic variant of CYP1A2, your caffeine metabolism can be faster or slower. This might explain why some people can have coffee all day and fall asleep fine, while others can have trouble sleeping if they have a cup after 2 pm.

With the slower CYP1A2 variant, less is more. The caffeine from one coffee might circulate through your body further than it would in someone without the slow variant, increasing the intensity and/or duration of the stimulants’ influence on your fatigue level and athletic performance [12].

That’s great for athletes with the slow variant, as it increases strength and endurance, but there are two sides to this coin.

Individuals with the slower CYP1A2 variant may have an increased risk of stroke [1] or hypertension [9] possibly due to caffeine’s capacity to prevent your stress hormone, cortisol, from dropping [3].

The genetic aspect is relatively new, but it has potential to tailor nutrition advice to an individual level through Nutrigenomix.

To Sum It Up

There seems to be no definitive negative long-term health influence of coffee, but there may be some positives. Coffee intake of about four cups/day has been associated with reduced risk of death from various causes.

Coffee can serve as a great source of antioxidants and anti-inflammatory compounds in the diet, but the caffeine content could increase the risk of cardiovascular conditions depending on an individuals’ genetic variant of caffeine metabolism.


- Lucas Roldos


Lucas+Roldos.jpg

Lucas Roldos

is currently completing his MSc in Human Nutrition at McGill University, where he received his BSc in Nutrition Science with a sports concentration and a minor in Neuroscience. His research examines motivation for healthy behavior.


 

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumer's decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute the endorsement of any website or other sources.

 

Reference:

[1] Cornelis, MC. et al. Coffee, CYP1A2 genotype, and risk of myocardial infarction. Journal of the American Medical Association. (2006). https://www.ncbi.nlm.nih.gov/pubmed/16522833

[2] Dieticians of Canada. Food Sources of Calcium. (2016) https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Calcium/Food-Sources-of-Calcium.aspx

[3] Gavrieli, A. et al. Caffeinated coffee does not acutely affect energy intake, appetite, or inflammation but prevents serum cortisol concentrations from falling in healthy men. The Journal of Nutrition. (2011). https://www.ncbi.nlm.nih.gov/pubmed/21346100

[4] George SE, et al. A perception on Health Benefits of Coffee. Critical Reviews in Food Science and Nutrition. (2008).  https://www.ncbi.nlm.nih.gov/pubmed/28693038

[5] Grosso G. et al. Coffee, Caffeine, and Health Outcomes: An Umbrella Review. Annual Review of Nutrition (2017). https://www.ncbi.nlm.nih.gov/pubmed/28826374

[6] Gunter MJ. Et al. Coffee Drinking and Mortality in 10 European Countries. Annals of Internal Medicine (2017). https://www.ncbi.nlm.nih.gov/pubmed/28693038

[7] Heaney, RP. et al. Effects of caffeine on bone and the calcium economy. Food and Chemical toxicology. (2002). https://www.ncbi.nlm.nih.gov/pubmed/12204390

[8] Naderi A. et al. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. Journal of Exercise Nutrition & Biochemistry. (2016). https://www.ncbi.nlm.nih.gov/pubmed/28150472

[9] Palatini, P. et al. CYP1A2 genotype modifies the association between coffee intake and the risk of hypertension. Journal of Hypertension. (2009). https://www.ncbi.nlm.nih.gov/pubmed/19451835

[10] Svilaas, A. et al. Intakes of antioxidants in coffee, wine, and vegetables are correlated with plasma carotenoids in humans. The Journal of Nutrition (2004). https://www.ncbi.nlm.nih.gov/pubmed/14988447

[11] USDA National Nutrient Database. Basic Report:  09040, Bananas, raw. (2016). https://ndb.nal.usda.gov/ndb/foods/show/2159?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=banana&ds=Standard+Reference&qt=&qp=&qa=&qn=&q=&ing=

[12] Womack, CJ. et al. The influence of a CYP1A2 polymorphism on the ergogenic effects of caffeine. Journal of the International Society of Sports Nutrition (2012). https://www.ncbi.nlm.nih.gov/pubmed/22420682

 

 

 

 

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