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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.