Guest guest Posted August 29, 2006 Report Share Posted August 29, 2006 Mind Your Brain Fats JoAnn Guest Apr 13, 2004 17:41 PDT & #9679; WHAT COGNITIVE BENEFITS DO OMEGA-3 OILS HAVE? & #9679; DIETARY FATS AND THE BRAIN Doctors generally believe that the best way to treat mood, thought, and memory disorders is with pharmaceutical medicines that directly influence levels of brain chemicals such as serotonin, dopamine, and acetylcholine. A comprehensive approach to treating cognitive disorders should include foods and supplements that benefit the overall health of brain cells. One way to influence brain health dietarily is to consume the right fats and oils. About 60 percent of the brain consists of lipids (fats) which make up the lining, or cell membrane, of every brain cell. The types of fats present in the brain influence its structure and function. How well your mind works depends, in the long run, on what you eat. This discussion will focus on fatty acids, particularly the Omega- 3s. WHAT COGNITIVE BENEFITS DO OMEGA-3 OILS HAVE? Following are some of the improvements you may notice if your intake of Omega-3s is currently low and you begin to consume more cold water fish, or take quality fish oil supplements: • Improved mood • Enhanced clarity of thinking • More serenity and mental stability • Better concentration and focus • Better vision WHICH CLINICAL CONDITIONS CAN Omega-3 BENEFIT? The clinical application of Omega-3s is well in the developmental stage however, scientists have begun to explore the role of these important fats in the following conditions: • Age-related cognitive decline • Depression and bipolar disorders (manic depression) • Anxiety disorders • Addiction disorders • Schizophrenia --- DIETARY FATS AND THE BRAIN Changing the types and amounts of fats we consume can influence the fatty " composition " of brain cells and other cells in the body. The lining of every cell in the body— for instance, the lining of red blood cells that carry oxygen—is made of fats. The type of fats in a red-blood-cell membrane can change very quickly, often within hours, based on the type of fats present in a meal. This change influences the " fluidity " of the cell membrane. The more fluid a red-blood-cell membrane, the easier it is for it to squeeze through tiny capillaries and supply *oxygen* and nutrients to remote areas of the body. The fats that make up 'brain-cell membranes' are much more 'resistant' to changes in *diet* than the fats forming the cell membranes of other tissues in the body. The brain has developed an excellent ability to preserve its " fatty composition " despite shortages of essential fats in the diet. However, it is possible to alter the fat content of the brain through diet. We know this is true through animal studies. Manipulating the " fatty-acid " content of a rat's diet changes the fatty- acid composition of the brain-cell membrane within as brief a time period as three weeks (Yehuda 1998). The types of fats making up the cell membrane influence how well brain cells " interact " and communicate with each other. Since the membranes of brain cells can be influenced by dietary composition, our objective, then, is to consume the proper types of fats and oils, and in their proper balance, which will guarantee that 'neurons' function at their best. Before we discuss what kinds of fats and oils you should eat in the proper amounts, let's review some of the basic chemistry of fats. This review will make it much easier to understand the importance of Omega-3 oils in brain health, and it will also help you understand the role *phospholipids* play in 'cognition'. --- The ABCs of Fats and Oils *Lipids* is a general term that includes fats, oils, cholesterol, and other substances that are 'fat-soluble'. A simplistic description of fats and oils - fats are solid at room temperature, while oils are typically liquid. Fats and oils are 'triglycerides', which means they are made of a three-carbon molecule called glycerol attached to three long-chained carbon molecules called fatty acids. There are dozens of common fatty acids present in the diet and the body. The length of these fatty acids varies, but most of them contain between four and twenty-four carbon atoms. Fatty acids are the building blocks for fats and oils, and are divided into two groups—saturated and unsaturated. Saturated fatty acids are found mainly in animal fats, dairy, lard, and tropical oils. Each carbon atom in these saturated fatty acids is attached to two hydrogen atoms. In contrast, unsaturated fatty acids contain a double bond, meaning that two neighboring carbon atoms have each lost a hydrogen atom. When fatty acids are unsaturated, they are more fluid and flexible. This is often a desirable trait. Fish oils can stay *fluid* even in very cold temperatures. Many polyunsaturated fatty acids, called " nonessential " fatty acids, can be manufactured by the body. Others, called essential fatty acids, must be ingested through foods. There are two types of essential fatty acids: Omega-3s and Omega-6s. Dark, green leafy vegetables, avocadoes, sesame seeds, raw almonds and walnuts, olives, Norwegian fish oils and extra virgin olive oil are all excellent sources of Omega-3 fatty acids. Omega-3 fatty acids are beneficial because they provide fluidity to cell membranes and improve communication between various brain cells. Omega-3s reduce the " clotting " ability of platelets, thus potentially decreasing imminent risk of heart attacks and strokes. Two important Omega-3 fatty acids are eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). They are found in seafood, especially mackerel, alaskan salmon, bass, rainbow trout, halibut, low/no sodium tuna, and sardines (in water). ===================================================================== Omega-6 fatty acids are made from " linoleic acid " , a fatty acid found in refined vegetable oils such as corn, safflower, cottonseed, soybean and sunflower. Mayonnaise, commercial salad dressings and refined salad oils normally contain excessive amounts of omega-6 fatty acids. " Linoleic acid " is eventually converted into arachidonic acid (AA), another fatty acid that in excess, can " induce inflammation " and clotting actions. Unlike Omega-3s, which are concentrated in the brain, omega-6s are found in most of the 'tissues' within the body. The double bond of an omega-6 fatty acid starts six carbons from the left. --- Americans generally have a much higher intake of the Omega- 6s than the Omega-3s. Up to 50 percent of the fatty acids in the gray matter in the brain is made of DHA and AA. --- The Making of Omega-3s: Alpha-linolenic acid (ALA) has 18 carbon atoms and 3 unsaturated bonds Eicosapentanoic acid (EPA) has 20 carbon atoms and 5 unsaturated bonds Docosahexanoic acid (DHA) has 22 carbon atoms and 6 unsaturated bonds The mineral zinc, and other vitamins and minerals, help convert EPA to DHA. DHA has the ability to convert back into EPA (Hansen 1998). The human body is not able to make Omega-3s from Omega-6s. --- The Making of Omega-6: Linoleic acid (LA) has 18 carbon atoms and 2 unsaturated bonds Arachidonic acid (AA) has 20 carbon atoms and 4 unsaturated bonds The body uses Omega-3s and Omega-6s to produce several types of important substances such as prostaglandins, eicosanoids, and leukotrienes. These substances have a number of effects on the brain and body. They can act as hormones, are involved in the immune system, blood-pressure control, clotting, heart rhythm, and they even influence tumor *inhibition* or formation. The types of fatty acids in the diet is known to influence the *release* of hormones by the pituitary gland. -- Fats to Shun: Trans-fatty acids (transfats) are new forms of lab created 'plastic' fats that have been introduced over the past few decades. These are chemically altered and twisted fatty acids that are unhealthy and are not easily used by the body. Trans-fatty acids are generally found in margarines containing hydrogenated or partially hydrogenated soybean oil and many processed foods, pastries, donuts, chips, and processed cereals. Any fat or fatty acid can undergo oxidative damage and become *harmful* to the body if deep-fried. A full explanation of fats is much more complicated. In this chapter it has been my goal to simply give you some background on the chemistry of these fatty acids in order to discuss the enormous importance of Omega-3 oils to body and brain health. -- Fish Oils and Mood: Over the past few years, scientists have attempted to determine whether the types of fats we consume have an influence on mental function. It appears that there is a connection. Drs. Joseph Hibbeln and Norman Salem Jr., from the National Institute of Alcohol Abuse in Rockville, Maryland, has done epidemiological studies to determine this connection. In an article published in Lancet in 1998, the doctors compare fish consumption to the prevalence of major depression in eleven countries. They found that the more fish consumed in a country, the less the risk for depression. The doctors say, " Increasing rates of depression in the last century may be influenced by the consumption of *increased* amounts of " saturated fatty " acids and " Omega-6 " fatty acids and the *decreased* consumption of Omega-3 fatty acids. " Studies indicate that " DHA " levels in red-blood-cell membranes are low in those who are depressed (Peet 1998). No studies have yet been published to determine if supplementing with fish oils leads to mood elevation. These oils have been found to play a role in the relief of *manic-depression*. -- Manic-Depression: Also known as " bipolar disorder, " patients with this condition go through cycles of feeling mania (euphoria, racing thoughts, hyper- activity) followed by cycles of depression. The standard pharmaceutical approach to treating bipolar disorders is with lithium or drugs such as valproate and carbamazepine. Dr. Andrew Stoll, M.D., from the Department of Psychiatry at Harvard Medical School, has tested fish oils on this condition. He conducted a four-month double-blind placebo-controlled study using about 10 grams a day of concentrated fish oils. Overall, nine out of fourteen patients responded positively to fish oils, compared to three out of sixteen patients receiving a placebo. Dr. Stoll tells me, " In cases of bipolar disorder, it would be worthwhile to first try a therapeutic approach with fish oils before proceeding to pharmacological therapy. " Interestingly, Dr. Stoll reports that a preliminary study using flaxseed oil with fifty patients showed that ALA, the fatty acid found in flax, has mild mood-stabilizing and antidepressant effects. Help for Schizophrenia? Even relatively difficult mental conditions such as schizophrenia may partially be influenced by the fatty acid content in the brain. In a study done at the Northern General Hospital in Sheffield, England, dietary supplementation for six weeks with 10 grams per day of concentrated fish oil led to significant improvement in patients with schizophrenic symptoms (Laugharne 1996). Malcolm Peet, M.D., a professor at Northern General Hospital, has found that supplementation with fish oils as an addition to existing antipsychotic drug treatment leads to significant improvement in treatment-resistant schizophrenic patients. Interestingly, when he compared the effectiveness of EPA versus DHA, he found that EPA was very effective, while DHA wasn't. (Most fish oil capsules contain both EPA and DHA, but supplements are now available that contain only DHA.) This result was unexpected since, unlike DHA, EPA is not found in significant amounts in the brain. One can speculate that perhaps EPA is better transported through the blood-brain barrier than DHA, or perhaps EPA influences a set of immune and hormonal reactions that DHA does not. EPA can be converted into DHA which then is incorporated into cell membranes. --- Fish Oils and Learning: Although long-term human studies have not yet been conducted evaluating therapy with fish oils and cognitive function, a one-year study in mice gives us some preliminary answers (Suzuki 1998). Adult mice were fed a regular diet that included either 5 percent palm oil (containing mostly a 16-carbon saturated acid) or 5 percent sardine oil. At the end of the year, it was determined that the mice taking the sardine oil had a higher brain concentration of DHA. Their synapses and cell membranes were more *fluid*, and their maze- learning ability was better than the mice that were fed palm oil. -- Seeing Is Believing The rods and cones of the retina in the eyes are very rich in DHA. Hence, a deficiency in dietary fish oils will reduce the photoreceptor activity of retinal cells, and thus reduce visual acuity. On the other hand, supplementation with fish oils (or flaxseed oil) could lead to visual improvement with enhanced color perception. Since levels of DHA in the brain decline with age, it is likely that the levels of DHA also decline in the retina. Is it possible that daily intake of fish oils can improve vision in older individuals? Hopefully future research can give us some answers. I have taken fish oils off many years. I've experimented with very high daily dosages in order to determine if these oils have any immediate effects. The highest daily dose I have taken is thirty capsules, each containing 300 mg of a combination EPA and DHA, totaling 9,000 mg. I took this dose in the morning, and by late afternoon I noticed the onset of clarity in vision, with objects looking sharper and clearer. There was a slight improvement in distance vision, and details became more noticeable. Fine print became easier to read. The visual improvements continued and improved on subsequent days when I kept taking between ten to twenty capsules. fish oil supplementation also makes me more serene, focused, and balanced. The effects, though, are subtle. I currently take about 600 to 1,200 mg of EPA/DHA per day except on days when I eat fish. --- THE SIMPLE " BRAIN FOOD " PLAN Dietary intake of Omega-3 fatty acids varies significantly in the North American population. As a rule, most Americans have a low intake of fish oils, perhaps as low as 200 mg per day of EPA and DHA. In cultures where fish is a large part of the diet, such as Eskimo or Japanese, the intake of fish oils can approximate 3 to 10 grams a day (one gram equals 1,000 mg). For optimal brain function, I recommend that you consume fish at least two or three times a week. If your diet does not include enough of the Omega-3 fatty acids or enough fish, you could consider taking supplements of fish oil. Vegetarians, or those who don't eat fish, are good candidates for taking Omega-3 supplements. As a rule, ingesting about half a gram to 2 grams of a combination of EPA and DHA daily should be sufficient. There are dozens of different brands of fish oil capsules sold in health-food stores, pharmacies, and retail outlets. Each of them is likely to contain a different amount of EPA and DHA, but generally each capsule contains between 200 to 400 mg of a combination EPA and DHA. There are even small, fruit-flavored capsules for children. fish oils are best stored in the refrigerator. For many years fish oil supplements were available as a combination of EPA and DHA. Recently, DHA has been made available by itself. This algae-derived product does not contain EPA, but has 100 mg of DHA per capsule. A DHA capsule is much more expensive than a standard fish oil capsule. The question arises as to whether DHA has benefits over that of fish oils. Artemis Simopoulos, M.D., an expert on Omega-3 oils, and President for the Center for Genetics, Nutrition, and Health in Washington, D.C. " If someone were to take fish oil supplements, I do not see a need to take DHA supplements alone instead of fish oil supplements that contain both EPA and DHA. " Based on all the information available to date, it appears that taking a DHA supplement by itself may not be necessary. For now,we recommend that supplements include a combination of EPA and DHA. Taking the combination is much cheaper than taking DHA by itself. It's possible, though, that future research may indicate that DHA alone may be helpful in infants, the elderly, in pregnancy, or other conditions. Algae-derived DHA supplements are also an option for strict vegetarians who do not wish to ingest fish oils. Flax or Fish? Since the fatty acid ALA in flax oil can convert into EPA and DHA, why not just take flaxseed oil supplements instead of fish oils? This could well be a good option for those who prefer flaxseed over fish oils. However, it is possible that some people may not have the adequate biochemical ability to convert ALA into EPA and DHA. The conversion is a difficult process and may require more than 10 grams of ALA to make 600 mg of EPA or 400 mg of DHA (Gerster 1998). Lloyd Horrocks, Ph.D., Professor Emeritus of Medical Biochemistry at Ohio State University in Columbus, Ohio, is an expert on fish oils. He says, " The enzymes that convert shorter chain and less-saturated fatty acids such as ALA into the longer chain EPA and DHA may not work efficiently in everyone. " It has also been suggested that several conditions or situations may lead to inadequate activity of the enzymes that convert ALA to EPA and DHA (Drevon 1992). These conditions include aging, diabetes, intake of trans-fatty acids, and a large intake of saturated fatty acids. Norman Salem Jr., Ph.D., at the National Institutes of Health, tells me, Our research team has been studying Omega-3 fatty-acid metabolism in humans. Our conclusion is that the conversion of ALA to DHA in most adults is adequate to maintain DHA status in the brain, but may not be adequate in newborns or individuals with certain metabolic disorders. A poorer DHA status associated with aging may occur due to dietary changes in essential fat, as well as low levels of antioxidant intake. We do know that the intake of Omega-3 fatty acids is deficient in the Western diet. Most individuals suffer from overconsumption of safflower, corn, and peanut oils (omega 6s). These should all be replaced by sesame macademia nut and extra virgin olive oils. In addition, it is important to consume the longer-chain Omega-3 fats found in foods. ==================================================================== Based on the available evidence, it appears that most adults are able to convert flaxseed oil to EPA and DHA, but there could be some individuals unable to do so adequately. This could be due to genetics, medical conditions, excessive intake of saturated or trans-fatty acids, or the aging process. Therefore, just to be on the safe side, it would seem reasonable to include flaxseeds in the diet, yet also eat fish or take fish oil supplements. It is important that all the essential Omega-3 fatty acids, ALA, EPA, and DHA be incorporated in our diets. Cautions and Side Effects The incidence of bleeding is *rare*, but could be of clinical significance if one is taking aspirin, coumadin, or other blood thinners. At this point, it is difficult to give precise dosages of EPA and DHA that would apply to everyone. individuals may vary in their requirement for these fatty acids, depending on their dietary intake and their biochemical ability to convert smaller chain Omega-3s to EPA and DHA. As a rule, eating fish two or three times a week supplies about seven grams of EPA/DHA per week. A reasonable approach for someone who does not eat fish is to supplement with about one gram of a DHA/EPA combination on a daily basis. However, some individuals may require much higher doses to notice positive effects or to treat certain psychological, neurological, or medical conditions. EPA and DHA are important fatty acids in maintaining proper memory and cognitive function. I consider fish oils to be a crucial component of a mind-boosting program. Taking a small amount of Antioxidants, such as a few units of vitamin E, along with the fish oil supplements seems prudent. Overall we would have to determine that omega3—oil supplements have a positive influence on a number of neurological or psychiatric conditions. The influence in some cases may be minor, but even a small benefit would be worthwhile since fish oils are inexpensive and do not have major side effects as do many pharmaceutical drugs. www.udoerasmus.com Post subject: DHA & Depression Food - Neurotransmitter Link --- -- A link between food and mood can be traced to neurotransmitter activity in the brain. Complex carbohydrates as well as certain food components such as folate (folic acid), magnesium, niacin, omega-3 fatty acids, selenium, and tryptophan may decrease symptoms of depression. We believe that it's possible to manage and/or improve certain conditions through what you eat. --- What You Should Eat & Why Complex carbohydrates Consuming foods that are high in tryptophan along with foods high in complex carbohydrates will help enhance the proper absorption of typtophan more effectively. Carboydrates may also boost serotonin activity in the brain. Foods that are often referred to as " comfort foods " tend to be high in *complex* carbohydrates. Leading Food Sources of complex carbohydrates: Pumpkin, Broccoli, Rice, brown, Organic Potatoes, Blackberries, whole grain Pasta, organic grains. www.edenfoods.com Folic acid Because folic acid is often deficient in people who are depressed, getting more of this vitamin through foods may help. The vitamin appears to have the ability to " reduce " the high levels of homocysteine associated with depression. Leading Food Sources of folic acid: Asparagus, Beets, Spinach, Avocados, Brussels sprouts, Bok choy, Cabbage, Savoy, Beans, cooked dried, Chick-peas, non-gmo Soybeans, Lentils, beans, split Peas, free range Turkey. --- Magnesium Magnesium is a mineral that may ease symptoms of depression by acting as a muscle relaxant. Leading Food Sources of magnesium: Spinach, Pumpkin seeds, Kale, Sunflower seeds, Brazil nuts, Amaranth, Buckwheat, Avocados, Quinoa, Raw Almonds, Barley Niacin Based on niacin's well-recognized role in promoting sound nerve cell function, some experts recommend this B vitamin for relieving depression as well as feelings of anxiety and panic. Most B-vitamin complexes contain niacin in sufficient amounts for this purpose; they also offer the mood-enhancing benefits of other B vitamins. Leading Food Sources of niacin: Rice, brown, Pomegranates, organic Wheat (bulgur, kamut), free range Turkey omega-3 fatty acids Certain omega-3 fatty acids may be beneficial for depression. Docosahexaenoic acid (DHA) is an omega 3 long chain polyunsaturated fatty acid that is the building block of human brain tissue. Low levels of DHA have been associated with depression. Leading Food Sources of omega-3 fatty acids: Avocadoes, raw almonds, extra virgin olive oil, Alaskan Salmon, Trout, Sardines in water. _________________ JoAnn Guest mrsjo- http://www.geocities.com/mrsjoguest Quote Link to comment Share on other sites More sharing options...
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