Tag: nuts

Tryptophan

Today’s post is about Tryptophan.

In our last post about Depression, Scott mentioned that the nutrients we need for good mental health include vitamin B6, tryptophan, zinc, iron and folate. So, today we are going to focus on tryptophan.

So, what is it?

Tryptophan is an essential amino acid, meaning that it cannot be produced in the body and so must come from food.

It plays a fundamental role in human nutrition and health and is required for normal growth. The body uses it to create several bioactive compounds including vitamin B6, serotonin and melatonin. It is required for the production and maintenance of the body’s proteins, muscles, enzymes, and neurotransmitters. The liver can also use tryptophan to produce niacin (vitamin B3), which is needed for energy metabolism and DNA production.

Its role in animal and human health can therefore impact on many diseases and conditions.

What is the connection to mental health?

Being one of the main building blocks for serotonin it is quite important to have a plentiful supply. It is a natural sedative and is one reason that you feel sleepy after a big meal of protein like turkey at Christmas. Research has also shown that if you have a low-tryptophan diet, brain serotonin levels drop.

Tryptophan can potentially be used by the body for a lot of different things but most of them lead back to serotonin, so lets have a look.

Because tryptophan helps make serotonin, which is responsible for things like arousal, perception, pain and mood, anything in those areas can be altered by tryptophan. For example, if you are trying to give up smoking, taking tryptophan supplements may help to reduce the cravings by changing your perception. In addition, low amounts of tryptophan in the body may contribute to depression and sleep disorders.

Serotonin also mixes with something called Sam-e to make melatonin that is a big player in the sleep wake cycle. Theoretically it can even be used to help with ADHD as low serotonin can show as poor impulse control.

Can diet make a difference ?

Tryptophan is commonly found in foods that contain protein. Although meat is often a key source of protein for many people, there are also many vegetarian and vegan sources as well as a supplement in powder form.

Interestingly if you suffer from fructose mal-absorption then this can reduce the levels of tryptophan that is available for use.

The following foods are good sources of tryptophan:

Salmon, Poultry, Eggs, Spinach, Seeds (such as pumpkin, sesame & sunflower), Milk, Nuts and Soy products.

So ensuring that your diet contains a variety of these foods can assist in maintaining your body’s levels of this essential amino acid.

 

It is easy to see that within the human body one little thing leads to another and then another. The body is a tangled web of neurotransmitters, enzymes, proteins and things that all interact with each other.

Tryptophan can react with a large number of other substances including herbal remedies so as always consult a professional before taking. Side effects can include tiredness, heartburn, GIT upset and headaches.

Till the next post,

 

Live clean n Prosper

Food for the Mind

  • Todays post is about Food for the Mind.

It seems that a groups of U.S. scientists have been researching nutrition. They found that certain foods are not only good for our body; but also good for our brain.

Finally science is catching up with what naturopaths have been trying to teach us for years. The father of western medicine, Hippocrates, did say ‘Let food be thy medicine and medicine be thy food’ way back in 5th century BC. Even back then, Hippocrates recognised the value of eating well and the potential of certain foods for good health.

Good food lowers our risk of ALZHEIMERS!

Scientists have taken our diets in almost a full circle. Along the way they have created ‘food substances’ in laboratories and developed ways of genetically modifying food to ‘improve it’. Over the years, scientists have generally messed around with foods that were okay to start with.

Now research has shown that by eating a diet of vegetable, legumes, fish and poultry can lower the risk of Alzheimer’s disease among ageing adults by up to 53%.

Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasise that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.

The MIND Diet

The MIND diet was developed by a Dr Morris from Rush University and she stated; ‘in the same way our organs need nutrients the brain is no different. This means that the more a person adheres to the MIND diet, the greater the protection and the healthier they’ll be.’

The MIND diet has ’10 brain-healthy food groups’, which cover a spectrum of nutrients, healthy fats, antioxidants, and proteins that nourish the brain.

*Green leafy vegetables

*Other vegetables

*Nuts

*Berries

*Beans

*Wholegrains

*Fish

*Poultry

*Olive oil

*Wine

Research shows that the best brain foods are the same ones that protect your heart and blood vessels.

The 5 brainpower foods

Green, leafy vegetables such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.

Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod and canned light tuna. If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose omega-3 sources such as flaxseeds, avocados, and walnuts.

Berries, as they contain flavonoids, the natural plant pigments that give berries their brilliant hues. Studies have found that flavonoids also help improve memory.

Tea and coffee might offer more than just a short-term concentration boost. In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.

Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That’s good for both the heart and brain.

Well, it seems that we are on to a good thing with our desire to ‘live clean’ and eat ‘real, whole foods.’ Science is backing us up.

Other lifestyle choices mentioned to assist with brain health are – reduce stress, be creative, keep learning and

Get moving!

We are also making an effort to get moving and go for a daily walk, as well as monitoring our incidental movement throughout the day. This has been a bit of an eye opener; it’s really surprising some days how little we move.

There are also some mornings when I really don’t feel like going walking, but you know, once I have made the effort and I’m walking down the street, I’m really glad I did. It wakes me up, gives me time to think about my day; what I need to do and what I want to achieve. Of course it gets the metabolism up and running for the day, increasing the heart rate, burning the calories and improving lung capacity.

Till next post,

Live clean ‘n’ prosper.

(Sources – Harvard health Publishing – Premier Neurology & Wellness – Mayo Clinic 

Nuts, Seeds and Omega 3

Todays post is about nuts and omega 3.

A friend of ours was recently sharing that she had been craving nuts and seeds quite a lot in the past few weeks. She asked if we were aware of this being a symptom of anything.

We were not sure but thought it could mean that her body was craving Omega 3.

I decided to do some research and as usual am sharing my findings.

The health world has been focusing on Omega-3 fats as they play a major role in heart, brain and overall health.

So what is Omega-3?

Omega-3 is a polyunsaturated fatty acid (PUFA), a type of healthy fat.

There are actually three main kinds of omega-3 fatty acids, each capable of providing vital health benefits for the body and mind.

The 3 kinds are – Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).

ALA is crucial for normal growth and development. It also helps maintain normal blood cholesterol levels.

EPA helps maintain normal blood pressure levels and reduce inflammation. EPA may also reduce the symptoms of depression.

DHA is important for brain development and function. It can also benefit heart health by reducing blood triglycerides (a type of fat found in the blood).

The body can’t produce these essential fatty acids on its own. It is important to make sure you’re getting enough through dietary sources. If you don’t, you could experience the symptoms of omega-3 deficiency.

In addition, there’s currently no standard test to diagnose an omega-3 deficiency, though there are several ways to analyze omega-3 levels.

To date, few studies have investigated the signs and symptoms of omega-3 deficiency. Therefore I was unable to find any studies to suggest that craving nuts or seeds, was an indicator of low levels.

There are however some other recognised symptoms of omega-3 deficiency.

Main symptoms of low omega 3
  • Hair and /or skin is feeling dry – this is because omega-3 fats help retain moisture in the skin, they also help keep your hair healthy.
  • Feeling anxious or depressed – DHA‘s are known to have neuro-protective and anti-inflammatory effects
  • Dry eyes – essential fatty acids play a role in eye health, including maintaining eye moisture.
  • Blood Pressure is higher that normal – Omega-3s are known as the “heart-healthy fats” and are associated with significantly lower blood pressure levels.

It is relatively easy to ensure good levels of these ‘fatty acids’ in your body simply by eating a varied diet.

Main Food Sources of Omega-3s

Plant oils such as flaxseed (linseed), soybean, and canola oils contain ALA.

Chia seeds, pumpkin seeds and walnuts also contain ALA.

Several types of fish contain omega 3 such as salmon, mackerel, tuna, herring, sardines, anchovies, bass, and cod.

Vegetables such as Brussels sprouts, kale, spinach, broccoli and cauliflower, are good sources of ALA.

Of course there are several other processed foods and supplements available that are fortified with DHA and other omega-3s.

So, in a nutshell, upping your omega-3 intake helps improve your skin and hair, lower your blood pressure and improve your overall heart health.

Till the next post,

Live clean n Prosper

Sources – U.S. National Institute of health – Healthline– WebMD –