February 10, 2012

The Eyes are the Window to the Brain

 

The Eyes are the Window to the Brain?

 

Lutein, Omega-3 and Cognitive Function

 

To quote the late famous Shakespeare, “the eyes are the windows to the soul.” 

 

Now Shakespeare was a brilliant writer, there is no argument in that. But since his time, leaps and bounds have been made in the field of science and technology that have discovered the eyes to be more than just a looking glass into the soul. The eyes reveal an in depth look into our bodies supply of a both an eye and brain boosting phytochemical known as Lutein. 

 

Lutein when paired with DHA, the active metabolite of healthy omega-3 fatty acids, have been shown to significantly improve cognitive function...aka better memory tests & quicker response rate than diets low in lutein & DHA...and you thought you were clever already, watch out Alex Trebec. 

These findings are very significant in terms of cognitive function...but I will get into how you can benefit from these findings in a little more depth in just a minute.

 

Now some of you may be asking, what is a phytochemical? 

 

Well I am glad you asked. Phytochemicals, or sometimes called phytonutrients, are chemicals produced by the plant that are thought to act as the plants own immune system. These microscopic immune chemicals give plants their vibrant reds, purples, greens and all the colors in the rainbow including white! Each color represents a specific family of phytochemical, that have each shown to serve potential beneficial functions throughout the body. There are hundreds of different phytochemicals found in fruits, vegetables, whole grains, nuts and legumes; however, we have only just begun on our journey to discovering them and all of the beneficial effects they have within the body. 

   

Phytochemicals have been suggested to play a plethora of beneficial functions in the body from functioning as powerful antioxidants and anti-inflammatory agents to potentially even playing a role in alleviating and managing chronic diseases such as arthritis, blood glucose control in diabetes and many others. Researchers are currently busy at work discovering how each phytochemical works in the body; however, what they do know is that many of the beneficial qualities produced by phytonutrients are possible because each works together in a synergistic relationship. Therefore, it is most important to consume the whole fruit or vegetable, rather than take a concentrated supplement to gain the best benefit from these microscopic magic workers.

 

But more to come on specific phytonutrients in future blogs...today our focus is lutein.

Lutein & Eye Health:

Lutein is part of the carotenoid family, most popular for its more better known member beta-carotene. Both phytochemicals are beneficial in the body; however, lutein has shown particular benefit in the human eye. Think of Lutein as the security guard to the retina, helping to conduct crowd control (protecting the retina from excess light exposure) and disposing of over-served patrons (acting as an antioxidant scavenging damaging reactive oxidative species). Lutein aids in slowing or possibly preventing the progression of macular degeneration and cataracts, both damaging eye conditions that come with age affecting on average 1 in 3 individuals. 

The studied therapeutic dose of lutein is between 6-12mg/day, equivalent to 2 ounces cooked spinach. See below table for food equivalents.

 

Moral for Your Peepers:

Eat your greenery to keep those windows to your soul clear as crystal.

 

Lutein, DHA & Cognition:

 

The benefits of lutein don’t stop just behind the eyes, but have shown when combined with omega-3 fatty acids, or more specifically docosahexaenoic acid (DHA) converted from alpha-linolenic acid (ALA), the active metabolite of omega-3’s, not only aid in the health of the eye, but have also shown to improve cognitive abilities. Middle aged adults given diets high in lutein and DHA showed improved abilities on cognitive tests....a finding that is very significant. Typically cognitive tests are considered significant when participants maintain the same level of cognitive function over time, but individuals given lutein & DHA actually improved in memory, response rate and cognitive tests.

The studied therapeutic does of DHA is between 500-800mg/day, equivalent to 1-2 serving of fatty fish per week or also available from plant sources but these forms are slightly less bioavailable...so eat these more often. 

No dietary reference intake (DRI) as been set by the Institute of Medicine for DHA, but many studies have shown its incredible promise. See further food sources below.

 

Moral for Your Mind:

Eat your greenery & get your daily does of omega-3, from either fish oil or plant sources, to boost your brainiac abilities.

 

 

Sources of Lutein: Aim 6-12mg/day
Food Source	Serving	Lutein (mg)
Spinach, cooked	1 cup	29.8
Kale, cooked	1 cup	25.6
Turnip Greens, cooked	1 cup	19.5
Collard Greens, cooked	1 cup	18.5
Mustard Greens, cooked	1 cup	8.3
Summer Squash, cooked	1 cup	4.0
Peas, cooked	1 cup	3.8
Winter squash, baked	1 cup	2.9
Pumpkin, cooked	1 cup	2.5
Brussel Sprouts, cooked	1 cup	2.4

 

**Lutein is best absorbed when combined with fats, so pair greens with healthful olive oil to ensure your getting the most out of your greens. Freezing and cooking at medium temperatures does not damage lutein.

 

 

Sources of DHA: Aim 0.5-0.8 g/day
Food Source	Serving	DHA (g)
Salmon, Atlantic Wild	3 oz	0.95
Herring, pacific	3 oz	0.75
Sardines, Pacific	3 oz	0.74
Salmon, Sockeye Wild	3 oz	0.60
Tuna, White canned	3 oz	0.54
Plants Sources of ALA --> DHA
Food Source	Serving	ALA (g)
Flaxseed oil	1 tbsp	7.3
Walnuts	1 oz	2.6
Flaxseeds, ground	1 tbsp	1.6
Walnut Oil	1 tbsp	1.4
Canola Oil	1 tbsp	1.3
Soybean Oil	1 tbsp	0.9
Tofu, firm	1/2 cup	0.7

 

 

**Be mindful that larger fish contain higher levels of toxic metals such as mercury and PCBs. Alternating between consuming a fish source & plant source can reduce your exposure as well as opting to take a fish oil supplement from a respected company can also reduce your exposure.

 

Let your fork guide you to a quicker mind, think of food as medicine. Your clever wit will thank you! 

Live well with ‘Words of Wellness’ in mind!

 

January 29, 2012

Be Healthy Boston

Let Wellness Inspire You

TreatWellness had the pleasure of being a part of Be Healthy Boston over this past weekend.

It was a weekend devoted to uniting and inspiring wellness in the Boston community. The event joined together a wide variety of people, products and services that all shared the common goal of promoting health and wellness within the greater community. Through mini-experiences, an inspirational speaker series and hands-on activity based events, these movers and shakers of Boston’s thriving health and wellness community created an event that seeded, watered and nurtured the building of a wellness community.

However, what amazed me most about Be Healthy Boston, beyond the remarkable plethora of events that took place throughout the weekend, was the strength of the connections fostered and the incredible ability wellness has to unite people and inspire growth, ideas and creativity. 

 

 

The very nature of wellness is inspiring. When our bodies feel well our minds are free to explore, invent and encourage inspiration at a greater rate then when our bodies are bogged down by sickness. The general nature of wellness is light, free and inspiring, naturally prone to foster growth in all imaginable (and previously unimaginable) ways. 

ARCHIVE

• February 2012
  
  
• January 2012
  
  
• December 2011
  
  
• November 2011
  
  
• October 2011
  
  

CATERGORIES

• Wellness
  
• Resolutions
  
• Promote, Fortify, Replenish
  
• Phytochemicals, Omega-3 & Cognition
  
• Introduction
  
• Dairy
  
• Benefits of Bath