Monthly Archives: March 2019

March 21st, 2019

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Mushrooms May Reduce The Risk of Mild Brain Decline

Good news to lovers of mushrooms!

A team from the Department of Psychological Medicine and Department of Biochemistry at the Yong Loo Lin School of Medicine at the National University of Singapore (NUS) has found that seniors who consume more than two standard portions of mushrooms weekly may have 50 per cent reduced odds of having mild cognitive impairment (MCI).

A portion was defined as three quarters of a cup of cooked mushrooms with an average weight of around 150 grams. Two portions would be equivalent to approximately half a plate. While the portion sizes act as a guideline, it was shown that even one small portion of mushrooms a week may still be beneficial to reduce chances of MCI.

The six-year study, which was conducted from 2011 to 2017, collected data from more than 600 Chinese seniors over the age of 60 living in Singapore. The research was carried out with support from the Life Sciences Institute and the Mind Science Centre at NUS, as well as the Singapore Ministry of Health’s National Medical Research Council. The results were published online in the Journal of Alzheimer’s Disease on 12 March 2019.

Six commonly consumed mushrooms in Singapore were referenced in the study. They were golden, oyster, shiitake and white button mushrooms, as well as dried and canned mushrooms. However, it is likely that other mushrooms not referenced would also have beneficial effects.

The researchers believe the reason for the reduced prevalence of MCI in mushroom eaters may be down to a specific compound found in almost all varieties called Ergothioneine (ET).

ET is a unique antioxidant and anti-inflammatory which humans are unable to synthesise on their own. But it can be obtained from dietary sources, one of the main ones being mushrooms. A deficiency in ET may be a risk factor for neurodegeneration, and increasing ET intake through mushroom consumption might possibly promote cognitive health.

Other compounds contained within mushrooms may also be advantageous for decreasing the risk of cognitive decline. Certain hericenones, erinacines, scabronines and dictyophorines may promote the synthesis of nerve growth factors. Bioactive compounds in mushrooms may also protect the brain from neurodegeneration by inhibiting production of beta amyloid and phosphorylated tau, and acetylcholinesterase.

Materials provided by National University of Singapore

Interesting Information, Nutritional Information On Food

March 11th, 2019

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Dark Chocolate Could Boost Brain Functions, Immunity And Improve Health

Fans of dark chocolate, there’s no need to feel guilty now when you indulge on your favorite snack! It looks like you’ll reap a whole lot of health benefits from this superfood, besides boosting your brain health!

New studies shed light on how dark chocolate might improve our brain health and strengthen our immune system.

What is it in dark chocolate that might be beneficial?

Cocoa contains compounds called flavanols which are a type of polyphenol. Polyphenols are naturally produced by plants and so are found in plant foods such as fruit, vegetables, tea, coffee, wine, grains and chocolate.

Dark chocolate with high concentrations of cacao can have positive effects on stress levels, inflammation, mood, memory and immunity, according to two new studies.

The research presented at the Experimental Biology 2018 annual meeting in San Diego suggests chocolate with a minimum of 70% cacao can support cognitive, endocrine and cardiovascular health.

Lee Berk, main investigator on the studies and an associate dean of research affairs at Loma Linda University’s School of Allied Health Professions, said participants were given a 48-gram bar of dark chocolate at the beginning of one experiment and then ate a piece of dark chocolate every two hours they were awake, for several days.

Blood tests revealed the chocolate influenced gene activity, increased anti-inflammatory agents and increased infection-fighting cells.

The team found that eating the dark chocolate led to a beneficial increase in gamma frequency in the cerebral cortical regions of the brain, which are the areas involved in memory and sensory processing.

The study authors wrote that this superfood of 70 percent cacao enhances neuroplasticity for behavioral and brain health benefits.

Further research by Berk’s team examined how brain activity reacted to dark chocolate consumption. Gamma waves recorded by an electroencephalogram (EEG) suggested the treat could positively impact brain function, such as cognitive function and creativity, even two hours after eating it.

These studies show us that the higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity, and other beneficial effects.

dark chocolate

High in Antioxidants
In another study, it was found that cocoa contained more antioxidants than other fruits they tested, including some antioxidant powerhouses like blueberries and Acai berries!

Dark Chocolate May Help Lower Cholesterol
Studies have shown that consumption of cocoa can reduce levels of “bad” cholesterol (LDL) and raise levels of “good” cholesterol, potentially lowering your risk of cardiovascular disease.

Dark chocolate improves several important risk heart disease risk factors. It lowers lipid profiles and platelet reactivity, lowers the susceptibility of bad LDL to oxidative damage, while increasing good HDL.

Conclusion
Dark chocolate is high in calories (150-170 calories per ounce) and can contribute to weight gain if eaten in excess. Obviously, if you eat tons you won’t be doing any good for your health, but eating chocolate in moderation can have some positive health benefits. To keep weight in check, limit portions to 1 ounce of dark chocolate daily, or about 150 calories.

Nutritional Information On Food

March 6th, 2019

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Unsweetened Cocoa Effective For Cholesterol Improvements

Good news to cocoa lovers! Consuming cocoa in dark chocolate or cocoa powder is a powerful and delightful way to reduce your risk of heart disease, stroke, and prediabetes. And this is backed by scientific researches.

Chocolate’s polyphenols, particularly its flavanols, act in numerous ways to influence the health of the heart and blood vessels, reducing the risk of heart attacks and strokes and other cardiovascular diseases, lowering blood pressure, and improving cholesterol levels.

cocoa benefits

Cocoa powder is produced by crushing cocoa beans and removing the fat or cocoa butter. Today, cocoa is mostly used in the production of chocolate. Modern research has revealed that it does indeed contain important compounds that can benefit your health.

Cocoa is one of the richest sources of polyphenols. It’s especially abundant in flavanols, which have potent antioxidant and anti-inflammatory effects.

Polyphenols are naturally occurring antioxidants found in foods like fruits, vegetables, tea, chocolate and wine. They have been linked to numerous health benefits, including reduced inflammation, better blood flow, lower blood pressure and improved cholesterol and blood sugar levels.

However, processing and heating cocoa can cause it to lose its beneficial properties. It’s also often treated with alkaline to reduce bitterness, which results in a 60% decrease in flavanol content. So while cocoa is a great source of polyphenols, not all products containing cocoa will provide the same benefits.

In a study conducted by the US National Library of Medicine, National Institutes of Health, it was reported that regular consumption of cocoa powder with milk increases HDL cholesterol and reduces oxidized LDL levels in subjects at high-risk of cardiovascular disease.

Groundbreaking results, published in The American Journal of Clinical Nutrition, confirmed what many studies had previously concluded—that chocolate and cocoa have statistically significant effects on the following risk factors for cardiovascular disease:

- improve the functioning of blood vessels (endothelial function)
- reduce insulin resistance
- reduce blood pressure
- reduce triglycerides
- reduce LDL cholesterol
- increase HDL cholesterol

What Type of Chocolate Offers Cocoa Benefits?

Generally, the darker the chocolate, the greater the health benefits; dark chocolate contains higher levels of flavonoids, which are a class of antioxidants that can protect our cells from damage and reduce inflammation.

The type of chocolate/cocoa used in the studies included cocoa drinks, dark chocolate, and cocoa supplements. The total amount of chocolate and cocoa per day varied considerably between studies. Some of the chocolate and cocoa in the studies were “enriched” with extra flavanols, some was not. Generally, the higher the flavanol levels, the better the outcomes. But at least some studies show that plain dark chocolate is just as effective in terms of blood vessel health as the special chocolate/cocoa enhanced with extra flavanols.

dark chocolate and cocoa beans on a table

So what kinds of or how much dark chocolate or cocoa do you need to consume in order to reap substantial cocoa benefits? At this point, no one knows exactly. But many researchers and clinicians agree that you do not need to buy the special flavanol-enriched chocolate or cocoa. Regular dark chocolate of at least 70 percent cocoa or cocoa powder, preferably organic and fair trade, will likely do just fine. As for how much to eat, around 40 to 50 grams (about 1.5 to 2 ounces) of dark chocolate (70 to 85 percent cocoa) roughly coincides with the amounts associated with therapeutic effects in studies. However, even just a small square of dark chocolate 2 to 3 times a week is beneficial for heart health. Besides dark chocolate, you can also increase your intake of other flavanol-rich foods like tea and berries for additional benefits.