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B vitamins and Alzheimer's disease:

Although it was suggested that B vitamins could help prevent Alzheimer's , product finding of elevated levels of homocysteine \u200b\u200b in patients with Alzheimer disease and observation of elevated levels of homocysteine \u200b\u200b adult healthy elderly is associated with poor performance on cognitive tests, studies in healthy older adults with high levels of homocysteine \u200b\u200b to which they were supplemented with 1000 micrograms folic acid daily, 500 micrograms of vitamin B12 and 10 milligrams of Vitamin B6 for two years while they managed to show a decrease in the levels of homocysteine \u200b\u200b , showed no improvement on cognitive function of people supplemented although further studies are needed with longer time of supplementation.

Dr. Iraima Acuña. Nutrition Specialist.

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Supplements for the brain: B-complex vitamins, nutritional supplements

The B vitamins are important for the proper functioning nervous system and involved in fundamental processes like the formation of myelin, neurotransmitters and regulation of energy-generating pathways. Deficiency of folic acid in the developing fetus can produce neural tube birth defects (Spina bifida), the daily intake of 400 micrograms of folic acid in women of childbearing age can prevent between 50 and 70% of cases of spina bifida and anencephaly. The folic acid additionally involved in the production and maintenance of new cells, preventing cognitive decline and dementia.

The B complex vitamins, although they are present in almost all foods, require daily consumption as a result of their water soluble, are absorbed rapidly but similarly lost by urinary excretion. On the other hand, do not always eat acceptable in our diet or sufficient quantities of this group of vitamins, also lost due to the cooking of food, the elderly and chronically ill an increased risk of deficiencies of this group of vitamins, adding in these other risk factors for iron deficiency and caloric intake is below requirements and difficulty absorbing nutrients and it is recommended in these cases therefore supplementation. Supplementation is also advisable for people interested in preserving, restoring or improving mental function and memory.

Recommended dosage: 20 mg Thiamine (B1), Riboflavin (B2), Niacin (B3), pantothenic acid (B5) and choline (B7), cobalamin (B12): 100 micrograms / day and acid Folic 800 micrograms / day.

Dr. Iraima Acuña. Nutrition Specialist.

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the brain: fats of marine origin. Utility

The objective of nutritional supplementation is to supplement the diet (most often not balanced and varied) in order to optimize health. Fats are not only the basic structural component of the brain but have also critical to its functioning, which will be optimal when there is a balance between polyunsaturated fats such omega 6 (linoleic acid) and omega 3 (alpha linolenic acid) . For this balance is maintained, the ratio of omega 6 and omega 3 must be less than 10:1 due to its competitive nature and their different biological functions.

The acid alpha-linolenic (Omega 3) is present in high concentrations in the central nervous system, being essential for development and operation, also present in cell membranes, which gives flexibility in the visual system (eye and particularly in the retina). Because linoleic acid (omega 6) found in most foods, mainly in vegetable oils (sunflower, soybean, corn, sesame, palm, etc.), the overall diet provides too much omega 6, fatty acids are eucosanoides derived from arachidonic acid (AA), which encourage inflammation, to the detriment of eucosanoides derived from eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which do not tend to promote inflammation, which is why diets rich in omega 3 fatty acids produce more beneficial eucosanoides less inflammation and therefore reducing the risk chronic disease.

Increased consumption of cold water fish, specifically species that inhabit the deep ocean or mountain streams (salmon, mackerel, tuna, sardines, trout ) can restore the balance between fatty acids omega 6 and omega 3, but this option carries a risk of toxicity as a result of all harmful substances that can be stored in fish fat (heavy metals, pesticides, toxic chemicals, etc), so that supplementation might be a better and safer alternative to obtain this nutrient. Recommended dose . 1-2 gr / day.

Dr. Iraima Acuña. Nutrition Specialist.

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nutritional supplements for brain health:

Most people do not follow a balanced diet as and varied to ensure the absence of any nutritional deficiency. The lack of any nutrient prevents optimal functioning of our body and promotes the progressive deterioration of the brain process neurodegeneration begins slowly and accelerates with the passing years, is the product not only of inadequate nutrition but also from exposure to toxic agents (alcohol, cigarettes, etc) along life and sedentary lifestyles. Consists of the progressive deterioration of neurons and contact points (synapses) are those that allow interneuronal communications, essential not only for learning but also to store memories and translate thoughts into action. The process culminates neurodegeneration neuronal death so without a timely intervention that includes a balanced diet, physical activity and dietary supplements, their symptoms will soon appear.

Dr. Iraima Acuña. Nutrition Specialist.

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glycemic index foods, neurotransmitters and intellectual performance:

The amino acids are structural components of proteins, macro managers, among other things, to provide raw materials to build and regenerate the body. The neurotransmitters are chemical messengers responsible for all of our brain processes (both cognitive and emotional) and internal communication in the brain that occur after amino acid deficiency can cause depression, inability to relax, poor memory and lack of concentration, thus affecting mental performance.

The Tryptophan, which is the amino acid precursor of serotonin , (neurotransmitter responsible for sleep and emotional stability), does not cross the blood-brain barrier even when ingested protein content, because they always come before amino acids Tyrosine and Phenylalanine neutral amino acids (glycine, alanine, serine, threonine, valine, leucine, isoleucine), triggers neurotransmitter precursors, thereby preventing their access to the brain.

The Tryptophan access to the brain is only possible when you eat a food with a low amount of protein-rich foods with high glycemic index; is why the intake of sweets, pasta, bread or potatoes, accompanied by a certain amount of protein produced lethargy due, in part, to lower blood glucose (glycemic response) and on the other hand, access of tryptophan to the brain, which significantly raises our level of serotonin, inducing sleep.

Iraima Dr Acuña. Nutrition Specialist.

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food glycemic index: glycemic response

The glycemic index is the speed at which a carbohydrate is converted into glucose in the blood and is therefore responsible for the impact they have food on the glycemic response. The foods according to their glycemic index, are classified with reference to glucose which gives a standard value of 100 on:

Foods low glycemic index (less than 55 ), among which are: peas, peas, beans, chickpeas, fresh fruit (apple, peach, orange, passion fruit, strawberry, tangerine, grapefruit), dark chocolate (over 70% cocoa), soybean meal, palm, artichokes, beets, celery, broccoli, zucchini, sprouts or shoots cereals, spinach, mushrooms, cabbage, avocado, spices and seasonings (parsley, basil, oregano, vanilla).

Foods with GI half (55 a70) include brown rice, whole grains without sugar, fruit (grapes, pineapple, pear, melon, mango), bread, cucumber. Foods are considered high glycemic index (> 70): potato, white bread, refined cereals and sugar or sweetener, chocolate, corn flour or rice, pasta, cassava, raisins, honey, white sugar, tomato sauce, yams, bananas, dates, papaya (papaya), juice of grapes.

Several factors influence the intensity and duration glycemic response, some related a) with food (the type of carbohydrate that contains the nature and form of starch, method of processing and cooking of food, the presence of other nutrients in food such as proteins and fats); b) with the individual (your metabolism, time of day when ingested carbohydrate)

is why despite the fact that simple carbohydrates (monosaccharides) go directly into the bloodstream to be used, fructose (fruit sugar also present in the berries and vegetables) is a simple carbohydrate with a low glycemic index (20) so it does not cause excessive production of insulin by the pancreas; pasta instead despite being polysaccharides (which need to be decomposed and transformed into sugars simple by digestive enzymes before passing into the blood), have a glycemic index over medium-high (about 70) so that excessive drinking has a detrimental effect on pancreatic insulin secretion, inducing glycemic response and thus affecting brain function.

Dr. Iraima Acuña. Nutrition Specialist.

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and brain function:

glucose intake (due to its rapid absorption in the small intestine), produces an abrupt rise in blood levels, forcing the pancreas to increase insulin production to metabolize the excess, making therefore a sharp decline also the blood glucose level below the level it was in before the intake, this is known as glycemic response.

knowledge of the existence of this type of response is important for appetite control, proper nutrition aimed at athletes and diabetics, and to optimize brain function and that because of the sensitivity has the brain to the blood glucose levels to be their main fuel, the sudden drop in blood levels affect brain function, causing tiredness, drowsiness and poor performance.


Dr. Iraima Acuña. Nutrition Specialist.

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Carbohydrates and brain function:

The carbohydrates are one of the three major macronutrients that provide energy to the body, which, for its proper application requires at least 56% da calories we eat daily with food.

The simple sugars or monosaccharides (glucose, fructose and galactose) are absorbed quickly by the small intestine, going directly into the bloodstream to be used. The disaccharides (sucrose, maltose and lactose) and polysaccharides (starch, amylose, amilopeptina) on the other hand, need to be decomposed and transformed into simple sugars (monosaccharides) by digestive enzymes before moving on to the blood are carbohdratos called "slow-release"

The human body in general and in particular the brain uses carbohydrates as glucose. The brain, given that you can not use fat for energy as fatty acids can not cross the blood-brain barrier (including blood vessels and central nervous system) uses glucose, which is actively transported by cells of the barrier. That is why the brain needs to stay permanently an optimal level of blood glucose to function properly.

carbohydrate-rich foods of "slow release" are the best fuel for the brain and nervous system, and that release their energy slowly and steadily. Several hormones, including insulin are responsible for regulating the flow of glucose into and out of the blood, maintaining its stable level, consumption of substantial quantities of monosaccharides disrupts this mechanism, favoring memory decline.

Dr. Iraima Acuña. Nutrition Specialist.

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adverse effects of saturated fats and "trans" brain health

The less brain tissues are exposed to the action of agents and potentially harmful substances throughout life, the better the functioning of the brain in the future. The shallow g saturated and trans fats, found mainly in partially hydrogenated oils, margarines in solid (not the liquid) and butter, should be avoided as structural components of cell membranes increases its rigidity, as well as have an adverse effect on the profile of blood lipids (increased LDL and decreased HDL), leading to teroesclerosis (hardening of the arteries). The saturated fat also slow gastric emptying into the intestine, slowing digestion and abdominal irrigation favors at the expense of the brain, thereby preventing optimal brain functioning.

Dr. Iraima Acuña. Nutrition Specialist.

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Nutrition in Pregnancy and Childhood: the key to a healthy brain.

The IQ is determined largely by the nutrition of pregnant women and children during the first five years of life because in this period are generated neurons have the rest of life, hence the importance of the brain provide the raw materials it needs to grow, repair and protect against agents that may prevent or interfere with optimum performance. a balanced diet during pregnancy and childhood will ensure not only a good learning ability in the future, but also enjoy a healthier brain, active and versatile.

Dr. Iraima Acuña. Nutrition Specialist

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consumption of coffee, wine and Alzheimer disease: complex carbohydrates

Coffee (Including decaffeinated) contains several antioxidant compounds that may help maintain alertness and prevent brain damage due to aging, people who drink two cups of caffeinated coffee daily had a lower incidence of Alzheimer's disease. The same protection attributable to coffee can be obtained as a result of eating green tea in our diet: take a single rate of green tea per day lowers the risk of deterioration of mental faculties by 38%. And that taking a second rate per day, decreased by 54%.

Moreover, various Studies have shown that men and women who drink a lot of wine slight to moderate - no more than one or two drinks a day, most particularly red wine, have a lower incidence of Alzheimer's disease and less deterioration of memory that people who do not eat, probably due to a natural substance contained in the wine resveratrol, a powerful antioxidant found mainly in the skin of red grapes. White wines contain resveratrol much less than the reds.

Dr. Iraima Acuña. Nutrition Specialist.

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The best fuel for the brain and nervous system are the carbohydrates slow release that the body converts into glucose, releasing energy in a gradual and steady, avoiding the formation of toxic substances. Complex carbohydrates are: pulses or legumes (alfalfa, peas, beans, lentils, chickpeas, beans, soybeans, peanuts, etc.), starchy vegetables (sweet potato, potato, corn, etc.) and cereals integral (rice, oats, barley, etc).

dr. Iraima Acuña. Nutrition Specialist.

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