Effects of Fruit on Mental and Cognitive Health

Posted on November 14, 2023 by Robert Barrington

Fruit consumption has been shown to confer a number of health effects to the consumer. This may relate to the beneficial phytochemicals within fruit which includes high amounts of fibre and antioxidants. One particular health effect that may occur with fruit consumption is that of an improvement in mental health and cognitive function. For example, one literature review on the topic identified a number of different fruits that may benefit brain health. The results of this study showed that fruit consumption was associated with improved brain health, and in particular the authors suggested that cherries and their juice may improve psychomotor speed, and that grapes and their juice were associated with improved cognition. There was a general trend in a number of studies to show fruit conferred improvements in brain function, including cognition. One suggestion is that the antioxidants within the fruit may confer neuroprotective effects, whilst another is that the fibre may improve and stabilise blood glucose supply to the brain. 

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RdB

Wang, Y., Haskell-Ramsay, C., Gallegos, J.L. and Lodge, J.K. 2022. Effects of chronic consumption of specific fruit (berries, cherries and citrus) on cognitive health: a systematic review and meta-analysis of randomised controlled trials. European Journal of Clinical Nutrition: 1-16
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Spirulina and Brain Health

Posted on November 13, 2023 by Robert Barrington

Spirulina is a filamentous cyanobacterium which inhabits fresh water, and following harvesting it is freeze dried and manufactured as a food supplement. Evidence suggests that spirulina has significant therapeutic effects. One interesting aspect of spirulina is evidence that supports its role as a neuroprotective agent. This may relate to the high levels of antioxidants within spirulina, which include carotenoids and p-phycocyanin. The antioxidant effects of these compounds may confer anti-inflammatory effects, and this may in turn protect neuronal composition. In particular, spirulina may protect the brain via activation of glial cells that form a protective function within the brain of humans and animals. However, more research will be needed as the anti-inflammatory mechanisms of spirulina are not fully understood and so the neuroprotective effects may derive from as yet undiscovered pathways. However, spirulina is safe and widely researched to shadow a range of beneficial effects in humans. 

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RdB

Trotta, T., Porro, C., Cianciulli, A. and Panaro, M.A. 2022. Beneficial effects of spirulina consumption on brain health. Nutrients. 14(3): 676
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Beta Alanine: Is It An Effective Ergogenic Aid?

Posted on November 10, 2023 by Robert Barrington

Beta alanine is a popular dietary supplement that may have some ergogenic properties. In particular, beta alanine can be converted to carnosine in humans where it accumulates in skeletal muscle and may act to buffer acidic pH conditions during and after exercise. In this way the maximum amount of tolerable exercise may increase, which potentially makes beta alanine an effective supplement for those involved in resistance training. In one systematic review of the literature, the authors claimed that a certain amount of evidence supports the theoretical benefit of beta alanine supplementation. In particular, beta alanine has beneficial effects on body composition and muscle power and strength. Other studies attest to the safety of beta alanine, and this therefore suggests that beta alanine may be a supplement worthy of consideration for athletic performance, particularly for strength athletes.  

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RdB

Quesnele, J.J., Laframboise, M.A., Wong, J.J., Kim, P. and Wells, G.D. 2014. The effects of beta-alanine supplementation on performance: a systematic review of the literature. International journal of sport nutrition and exercise metabolism. 24(1): 14-27
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Magnesium Absorption

Posted on November 9, 2023 by Robert Barrington

Magnesium intakes are low in the typical Western diet and current recommendations are to increase intake. Choosing a form of magnesium that is well absorbed and affordable is therefore of interest to those who wish to preserve or improve their health. Studies show that magnesium intakes in the form of magnesium acetate cause incremental increases in absorption, although the percentage of absorbed magnesium falls with each intake from around 65 % to 11 %. Further, the magnesium from a magnesium rich food such as almonds is also high compared to the absorption from magnesium acetate. In addition, at the same relative concentration, calcium intake is greater compared to magnesium intake. These results support other studies in suggesting that dietary magnesium is well absorbed and increasing the concentration of magnesium in the diet increases absorption at the expense of the efficiency of the absorption process. Eating foods for magnesium is also beneficial if a suitable food can be sourced. 

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RdB

Fine, K.D., Santa Ana, C.A., Porter, J.L. and Fordtran, J.S. 1991. Intestinal absorption of magnesium from food and supplements. The Journal of Clinical Investigation. 88(2): 396-402
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Magnesium, Testosterone and IGF-1

Posted on November 8, 2023 by Robert Barrington

Magnesium is an important cation and one that plays a wide number of roles in normal physiological function. Magnesium in the diet is generally well absorbed, but the typical Western diet is depleted in magnesium because it contains foods that are low in magnesium and does not contain foods that contain higher amounts. Age is associated with a decline in anabolic hormones in men, including testosterone and insulin-like growth factor 1 (IGF-1). Magnesium may affect the release of both hormones which suggests that it might indirectly influence anabolic status. In elderly men for example, magnesium concentrations in the blood are positively associated with testosterone levels and total IGF-1. Therefore justification for taking supplements of magnesium if dietary intakes are not optimal may be present. Of course obtaining the magnesium in the diet would be preferable, as this would also provide other nutrients that are accessory nutrients of magnesium in many healthy foods such as whole grains, fruits and vegetables.   

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Maggio, M., Ceda, G.P., Lauretani, F., Cattabiani, C., Avantaggiato, E., Morganti, S., Ablondi, F. Bandinelli, S., Dominguez, L.J., Barbagallo, M. and Paolisso, G., 2011. Magnesium and anabolic hormones in older men. International Journal of Andrology. 34(6pt2): e594-e600
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Magnesium and Testosterone

Posted on November 7, 2023 by Robert Barrington

Magnesium deficiency is a common problem in those who eat the typical Western diet because the diet is depleted in the main sources of magnesium, which are whole grains, fruits and vegetables. Further, magnesium depleted soils exacerbate the problem. One of the consequences of low magnesium intake may be a reduction in the optimal production of testosterone, and supplementation with magnesium may improve testosterone levels in those with a deficiency. For example, in one study, athletes who were administered 4 weeks of magnesium supplements in the form of magnesium sulphate showed significant increases in the levels of free and total testosterone. The amount they consumed was 10 mg per kg of body weight which equates to around 800 mg for a typical 80 kg male. Optimising magnesium intakes may therefore confer significant health benefits to those whose diet is depleted in magnesium. Optimising intakes through the diet also likely confers significant improvements in testosterone levels. 

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RdB

Cinar, V., Polat, Y., Baltaci, A.K. and Mogulkoc, R. 2011. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological trace element research. 140(1): 18-23
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The Fermentation of Cocoa

Posted on November 6, 2023 by Robert Barrington

One of the key stages in the preparation of cocoa as a food product is the fermentation of the cocoa beans. This step is necessary to turn the indigestible and difficult to use cocoa beans into a usable powder that can be added to foods as a flavour enhancers. One of the main changes that occurs during the fermentation is a reduction in the astringency and bitterness in the cocoa. During fermentation the cocoa beans are exposed to various microorganisms including yeast, bacteria and filamentous fungi. In this process the sugars undergo fermentation to generate alcohols and some of the pulp is degraded also. The bacteria then convert the alcohol to acetic acid. This process is pivotal in the development of flavour within the final product and altering the fermentation parameters can significantly affect the final flavour of the cocoa product. These processes are also pivotal in the formation of the nutritional content of the final product and these too can be altered by the steps used and how they are implemented. 

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Aprotosoaie, A.C., Luca, S.V. and Miron, A., 2016. Flavour chemistry of cocoa and cocoa products – an overview. Comprehensive Reviews in Food Science and Food Safety. 15(1): 73-91
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The Pharmacology of Taurine

Posted on November 3, 2023 by Robert Barrington

Taurine is present in all tissues in the body and is widely distributed in foods commonly eaten. However, taurine is present in high concentrations in the cardiac muscle, the skeletal muscle, the brain and the central nervous system, which relates to its involvement in osmoregulation and the generation of electrical excitability. Taurine may also be a neurotransmitter and a number of receptors have been identified that may interact with taurine. For example, taurine may bind to the GABA receptor where it interacts with various other ligands to change their binding properties to the receptor. In particular taurine may antagonise some of the ligands for the GABA receptor including the benzodiazepines and glycine. Taurine may also have pain relieving effects although the mechanisms for this are not clear although this may involve binding to cell membranes. This last effect is interesting because membrane stabilisation has been suggested to be one of taurine’s physiological benefits, and this may account for its neuroprotective effects. 

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RdB

Oja, S.S. and Saransaari, P. 2007, January. Pharmacology of taurine. In Proceedings-Western Pharmacology Society (Vol. 50, p. 8). [Western Pharmacology Society]; 1998
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The Anti-Inflammatory Effects of Taurine

Posted on November 2, 2023 by Robert Barrington

Taurine (2-aminoethanesulfonic acid) is a non-proteinaceous amino acid that has a number of well researched roles including the formation of bile acid conjugates, the correct maintenance of calcium homeostasis, osmoregulation, and a role in cell membrane stabilisation. Taurine also possesses an antioxidant effect and its ability to stabilise cells and reduce oxidation may give it an anti-apoptotic effect. Taurine is particularly physiologically relevant in tissues that undergo extensive inflammation such as the immune cells. One mechanism by which taurine may be an anti-inflammatory agent is through its antioxidant effects. One action known of taurine is that of the neutralisation of the hypochlorous acid that is generated as part of the inflammatory reaction by neutrophils. This reaction produces the more benign taurine chloramine. A similar reaction occurs in the detoxification of hypobromous acid, which results in the formation of taurine bromine. Both taurine chloramine and bromine have antimicrobial effects. 

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Marcinkiewicz, J. and Kontny, E. 2012. Taurine and inflammatory diseases. Amino Acids. DOI 10.1007/s00726-012-1361-4
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Beetroot for Health

Posted on November 1, 2023 by Robert Barrington

Vegetables are known to confer significant health effects for a number of reasons. Beta vulgaris rubra (beetroot) is a vegetable food with a number of health effects in humans and animals. One of the main reasons for the health effects of beetroot may relate to the presence of high amounts of nitrates in the roots. Nitrate can be absorbed in humans and animals, where nitric oxide synthase can convert it to nitric oxide. Nitric oxide may have beneficial effects at dilating blood vessels, and may be involved in other important physiological functions such as hormone release and cellular signaling. Oxidative stress can reduce the concentration of nitric oxide synthase in tissues and this decreases the availability of nitric oxide, thus negatively affecting health. Consuming beets as supplements or as whole vegetables may therefore confer significant beneficial health effects, particularly protection from cardiovascular disease, which appears to develop as a result of nitric oxide deficiency in arteries of the body. 

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RdB

Clifford, T., Howatson, G., West, D.J. and Stevenson, E.J. 2015. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 7(4): 2801-2822
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