Entries tagged with: Omega 3s
The Science
Reduced expression of fatty acid biosynthesis genes in the prefrontal cortex of patients with major depressive disorder.
Reduced expression of fatty acid biosynthesis genes in the prefrontal cortex of patients with major depressive disorder.
The omega-3 fat DHA is essential for healthy brain – it is a primary component of neurons and is also converted to molecules that protect the brain. For most people DHA comes from the diet, but you also make DHA in your liver. This study looks at the enzymes in the liver that make DHA. It shows that those with major depressive disorder have less expression of the genes that make DHA. The genes involved in making long-chain polyunsaturated fatty acids and monounsaturated fatty acid, both required for good health, are not as present ie “down-regulated” in the prefrontal cortex of MDD patients. The study was only 10 patients, but this was of human brains postmortem, which is quite interesting data. I’ve been seeing a lot of data on DHA and suicide and I wonder if this pathway provides the sort of Biosignatures that my colleague Maria Oquendo, MD is investigating? Read the abstract →
Blog
What Does Harvard Say About Fat?
What Does Harvard Say About Fat?
Want to learn more about fats from a trusted source? While I believe there are some red flags about their conclusions, I still like this post from Harvard. Read the Post →
The Science
Omega-3 Fatty Acid Supplementation for the Treatment of Children with Attention-Deficit/Hyperactivity Disorder Symptomatology: Systematic Review and Meta-Analysis.
Omega-3 Fatty Acid Supplementation for the Treatment of Children with Attention-Deficit/Hyperactivity Disorder Symptomatology: Systematic Review and Meta-Analysis.
This meta-analysis took 10 studies of omega-3 fats in the treatment of ADHD and found that fish oil, especially a mix with a higher proportion of EPA Read the abstract →
The Science
The Diet Factor in Attention-Deficit/Hyperactivity Disorder
The Diet Factor in Attention-Deficit/Hyperactivity Disorder
This is the most recent review of all the data on diet and ADHD. This is a gold-mine of a paper that is very well written and presents the whole spectrum of evidence. If you are interested in the issue of diet and ADHD, this is a must read. Just like we are increasingly linking depression to dietary patterns, the data seems increasingly clear that for some, symptoms of ADHD can be ameliorated by dietary change. Read the abstract →
The Science
Effect of Randomized Supplementation with High Dose Olive, Flax or Fish Oil on Serum Phospholipid Fatty Acid Levels in Adults with Attention Deficit Hyperactivity Disorder.
Effect of Randomized Supplementation with High Dose Olive, Flax or Fish Oil on Serum Phospholipid Fatty Acid Levels in Adults with Attention Deficit Hyperactivity Disorder.
If you want to improve omega-3 status should you take flax seed oil or fish oil? The shortest of the omega-3 fats, alpha linolenic acid or ALA found in high concentrations in flax seed can be converted to the longer EPA and DHA, which are the omega-3 forms most studied in brain health. This study investigated adults and followed them for 3 months with groups taking either olive oil (no omega-3s), flax seed (ALA), or fish oil (EPA and DHA) and compared their blood. The researchers conclude that to increase the longer-chained EPA and DHA, it is not enough to take ALA from flax seed. But remember, the right fish – wild salmon, mackerel, sardines, and anchovies to name a few – is also a great choice and loaded with EPA and DHA. Read the abstract →
Blog
Prosciutto Pesto Egg “Muffins”
Prosciutto Pesto Egg “Muffins”
Farm fresh eggs are an amazing nutrient dense, low-calorie brain food and a source of choline, a key molecule for learning, memory, and focus that's linked to lower anxiety. Pick farm fresh eggs for more vitamin D, vitamin E, beta-carotene, and brain building omega-3 fats. Read the Post →
Blog
Mussels Diablo: Cooking with Skinny Chef Jennifer Iserloh
Mussels Diablo: Cooking with Skinny Chef Jennifer Iserloh
A delicious recipe by my friend and the Skinny Chef Jennifer Iserloh after the jump! Read the Post →
Blog
The Brain Food Advantage: No More Lost Keys
The Brain Food Advantage: No More Lost Keys
Middle-aged people with high levels of the beneficial omega-3 fat DHA in their blood did significantly better on memory and reasoning tests in a 2010 study published by The Journal of Nutrition. The most common food sources you can use to boost your DHA is oily fish like salmon and mackerel. Read the Post →
Blog
Musselution! Mussels are the Brain Food to Fight Brain Deterioration
Musselution! Mussels are the Brain Food to Fight Brain Deterioration
Mussels are an almost-perfect brain food because they are packed with two key nutrients -- DHA and vitamin B-12 – that are vital to protecting your brain health and preserving your memory as you age. Read the Post →
Blog
Fat Brains Need Tomatoes
Fat Brains Need Tomatoes
Tomatoes are one of the easiest and most economical ways to increase your intake of a brain-protecting class of plant nutrients called carotenoids. Pronounced ca-ROT-en-oids, these molecules safeguard fat in the body, which is very valuable for brain function, since your brain is mainly made of fat. Read the Post →
The Science
Serum Phospholipid Docosahexaenoic Acid is Associated with Cognitive Functioning During Middle Adulthood
Serum Phospholipid Docosahexaenoic Acid is Associated with Cognitive Functioning During Middle Adulthood
Middle-aged people with high levels of the beneficial omega-3 fat DHA in their blood did significantly better on memory and reasoning tests in a 2010 study published by The Journal of Nutrition. The most common food sources you can use to boost your DHA is oily fish like salmon and mackerel. Read the abstract →
Blog
Happiness Diet Reader Sheds 26 Pounds in 8 Weeks!
Happiness Diet Reader Sheds 26 Pounds in 8 Weeks!
Weight loss is one of the happy side effects of the Happiness Diet. When you wean yourself off fake processed foods overloaded with simple sugars and unhealthy fats, it’s good for every part of your body, not just your brain. You will have more stable moods, better focus, more energy and you will also lose weight. A recent email from a Colorado woman we’ll call Rachel (excerpted below) shows how a simple Happiness Diet approach to your food can improve your life in the New Year, and give you a new, leaner physique! Read the Post →
The Science
The Size and Burden of Mental Disorders and Other Disorders of the Brain in Europe 2010
The Size and Burden of Mental Disorders and Other Disorders of the Brain in Europe 2010
This study determined that 40% of the European population suffers from some kind of mental illness. Read the abstract →
The Science
Dietary Intake of N-3 and N-6 Fatty Acids and the Risk of Clinical Depression in Women: a 10-y prospective follow-up study
Dietary Intake of N-3 and N-6 Fatty Acids and the Risk of Clinical Depression in Women: a 10-y prospective follow-up study
I love a Walter Willett study. But this one is bittersweet for me. A victory for omega-3s. Another strike against excess omega-6s. But no noted benefits from fish, one of my top brain foods?! That is hard to digest. Read the abstract →
The Science
Long-chain Omega-3 Fatty Acid Intake is Associated Positively with Corticolimbic Gray Matter Volume in Healthy Adults
Long-chain Omega-3 Fatty Acid Intake is Associated Positively with Corticolimbic Gray Matter Volume in Healthy Adults
These researchers looked at very specific regions of the brain and found more gray matter (which represents brain cells, and thus brain "strength" and health) in people who ate more fish. Read the abstract →
The Science
A Meta-analytic Review of Double-blind, Placebo-controlled Trials of Antidepressant Efficacy of Omega-3 Fatty Acids
A Meta-analytic Review of Double-blind, Placebo-controlled Trials of Antidepressant Efficacy of Omega-3 Fatty Acids
This study concludes that more comprehensive trials looking at the anti-depressant efficacy of omega-3 fatty acids were needed. Subsequent research continues to support the use of these fats to augment and enhance the treatment of patients with clinical depression. Read the abstract →
The Science
Vegetarian Diets are Associated with Healthy Mood States: a Cross-sectional Study in Seventh Day Adventist Adults
Vegetarian Diets are Associated with Healthy Mood States: a Cross-sectional Study in Seventh Day Adventist Adults
Given my opinion that meat, when done right, is brainfood, the title of this study kept me up at night. Maybe I shouldn’t worry too much. This is a small sample of a specialized population: 138 Seventh Day Adventists, just 60 of whom are vegetarian. Read the abstract →
Blog
Everybody’s Favorite Fat – Omega-9
Everybody’s Favorite Fat – Omega-9
You have likely heard of omega-3 and omega-6 fatty acids. I’d like to introduce you to omega-9 fatty acids. Actually, you’ve met them under different names— olive oil, lard, and almonds. I want you to get to know oleic acid as it is a great fat for the brain and body and one that pretty much everyone agrees is good for your health. Read the Post →