Vegan and Vegetarian Union, Kordeckiego 5a, Torun (2025)

05/05/2024

🥦 | 🥩 CALCIUM - Its absence causes eyelid twitching and muscle spasms. It is not always about magnesium that the body will call for

Calcium - what role does it play in the body?
Calcium is the main mineral in the human body. It is the basic building material of bones and teeth (the body of an adult contains approximately 1 kg of calcium and up to 99% of this amount is stored in bone tissue).
However, it is worth remembering that calcium is not only responsible for the proper functioning of the skeletal system, but has many more important functions in the body. Calcium ions are essential for processes such as synaptic and neuromuscular conduction, muscle fibre contraction, blood clotting and hormone secretion. Calcium is needed for the normal function of the heart and vascular system. It reduces the permeability of cell membranes and is important in lowering blood pressure. An adequate supply of calcium in the daily diet reduces the risk of myocardial infarction and stroke.

Calcium is supplied to the body through the consumption of such products as dairy products, certain vegetables and even mineral waters. Its proper supply is an essential element in the prevention and treatment of osteoporosis.
An adequate amount of vitamin D is necessary for the body to absorb and utilise calcium properly, and unfortunately - vitamin D deficiency affects a large proportion of the population). An adequate ratio of calcium to phosphorus in the diet is also important for maintaining a normal calcium balance in the body.

Causes of calcium deficiency
An insufficient supply of calcium in the diet is of course not the only possible cause of calcium deficiency. It can also be caused by a deficiency of parathormone (a hormone secreted by the parathyroid glands, which is involved in the regulation and maintenance of constant calcium concentration in the blood) - e.g. as a result of surgical removal of the parathyroid glands or certain autoimmune diseases. The most common causes of hypocalcaemia (i.e. precisely calcium deficiency) also include impaired calcium absorption due to malabsorption syndrome or a deficiency of vitamin D or its active metabolites. Another cause of calcium deficiency in the body is an excessive excretion of calcium in the urine.
Other possible causes of this condition include respiratory alkalosis, as well as certain diseases: acute pancreatitis or congenital parathyroid insufficiency.
Calcium requirements increase during rapid growth and puberty, during pregnancy and lactation, in postmenopausal women and in the elderly.
The consequences of chronic calcium deficiency in young children are mainly rickets, while in adults osteomalacia and an increased risk of osteoporosis.
In 2015, it was estimated that 3.5 billion people worldwide are at risk of calcium deficiency due to low intake, while research by the Institute of Mother and Child in Warsaw indicates that calcium deficiency may be present in up to 80 per cent of children in Poland.

Symptoms of calcium deficiency
Transient hypocalcaemia, a condition where there is no decrease in ionised calcium concentration, may be asymptomatic.
Acutely developing hypocalcaemia manifests as overt tetany (e.g. The most common symptoms of chronic calcium deficiency in children are: symmetrical numbness of the skin of the distal parts of the upper and lower limbs, numbness around the mouth, tongue, hands and feet, sometimes the forearms and lower legs, a feeling of numbness in the hands, muscle spasms in the hands and feet, a squeezing sensation in the chest, hyperventilation, cardiac arrhythmia),latent tetany (impaired concentration, memory impairment, irritability, insomnia, palpitations, chest pain, dyspnoea, abdominal pain, eyelid twitching), and tetany equivalents (eyelid spasm, photophobia, hoarseness, bronchospasm, abdominal pain, migraine). Other symptoms include psychiatric changes: nervousness, depression, psychosis, and cardiovascular symptoms, including cardiac arrhythmias.
Chronic hypocalcaemia leads, among other things, to skin changes (eczematous lesions, scleroderma, dry, scaly skin, in addition to brittle hair and nails), abnormal tooth development, cataracts, bone disorders or neurological changes.
Calcium deficiency may resemble the symptoms of magnesium deficiency: muscle cramps, hand tremors, tingling.

Non-obvious symptoms of calcium deficiency
In addition to the above complaints of calcium deficiency, many others can be identified that patients do not usually associate with the problem of hypocalcaemia. We list five of these below.
Swallowing disorders
Changes in smooth muscle function with low serum calcium concentrations can cause dysphagia, or swallowing disorders. The most common symptoms of dysphagia include: difficulty in starting to swallow solid foods and drinks, difficulty, for example, in forming a food bite, pain during swallowing, a feeling of food lodging in the throat or oesophagus, and coughing while eating.
Extreme fatigue
Low calcium levels can cause extreme fatigue, which is associated with lack of energy and a general feeling of sluggishness. Can also lead to insomnia. Fatigue associated with calcium deficiency may also include dizziness and brain fog characterised by difficulty focusing attention, short-term memory problems, daziness or impaired orientation. In the case of hypocalcaemia, fatigue is the result of cellular malnutrition.
Exacerbation of PMS symptoms
Various studies suggest that calcium deficiency during the luteal phase of the menstrual cycle (this is the last stage of the menstrual cycle, which occurs just after ovulation and just before menstruation) can cause or exacerbate symptoms of PMS, or premenstrual syndrome. So can low vitamin D levels. This includes symptoms such as mood disorders or anxiety. Taking calcium and vitamin D supplements or following a diet rich in these two substances can restore proper serum levels and eliminate or reduce PMS symptoms, the researchers point out.
Itching
Calcium deficiency also means, as we mentioned, changes affecting the skin. Long-term, long-term hypocalcaemia leads to skin changes in the form of dry, flaky skin and psoriasis-like lesions. These can cause itching. Indeed, a lesser-known role of calcium is the regulation of many skin functions. Among other things, its function is to stimulate the regenerative processes of the skin, making its protective barrier stronger.
Baldness
Hair loss can be a sign that calcium is being taken from the body's reserves to maintain normal blood levels. If the problem is not diagnosed early enough, it can lead to baldness. Rough, stiff hair? These can also be signals of calcium deficiency.

25/12/2023

🥦 | 🍖 Eating Cinnamon Has An Unexpected Effect On Your Brain Health

Pancakes, sweet potatoes, freshly baked cookies, and countless other foods can instantly be enhanced with a dash of cinnamon. Throughout history, not only has cinnamon been used as a sweet-and-citrusy spice for added flavor, but it's also been touted to have medicinal properties (via the National Center for Complementary and Integrative Health). As a supplement, cinnamon is said to help support our digestive health and potentially benefit individuals diagnosed with diabetes. What's more, cinnamon may also have health benefits to offer our brain, specifically when it comes to Alzheimer's prevention (via ScienceDaily).

Approximately 1 in 9 older adults at least 65 years of age are affected by Alzheimer's disease, reports the Alzheimer's Association. In 2023, that's roughly 6.7 million Americans, with this number expected to climb to about 13 million by 2050. Although there is currently no cure for Alzheimer's, cinnamon has been the subject of study for a number of years now, predominantly in animal studies. Research results have shown the spice to have potentially promising results in disease prevention.

The role of cinnamaldehyde and epicatechin in potential Alzheimer's prevention

Researchers from a 2013 study published in the Journal of Alzheimer's Disease discuss how cinnamon contains two key Alzheimer's-fighting compounds: cinnamaldehyde and epicatechin. Both of these compounds may help protect against the formation of what can be thought of as "knots" in our brain cells. These knots are caused by the clumping together of what's called tau proteins and are often seen in greater numbers in Alzheimer's patients.

Cinnamaldehyde — the compound that gives cinnamon its signature aroma — can protect against this accumulation of tau proteins by keeping them safe from oxidative stress, much like how a hat can help protect against sunburn damage, the researchers explain. Similarly, epicatechin harbors antioxidant properties, which further supports the health of our cells. "Wouldn't it be interesting if a small molecule from a spice could help? [P]erhaps prevent it, or slow down the progression," said Donald Graves, one of the authors of the study.

Be mindful not to eat too much cinnamon

Freshsplash/Getty Images
When it comes to reaping the potentially neuroprotective benefits of cinnamon, less is more, the researchers caution (via the Journal of Alzheimer's Disease). Because the majority of studies around cinnamon and Alzheimer's disease have only been conducted on animals, the research still has a long way to go. Therefore, experts suggest consuming no more than the average amount a person would normally cook with. Consuming cinnamon in excess could potentially increase one's risk of hypoglycemia, allergic reactions, liver damage, or cancer due to cinnamon's coumarin content (via Healthline).

To help reduce one's susceptibility to Alzheimer's disease, the Alzheimer's Association suggests getting plenty of exercise, managing high blood pressure and high cholesterol levels, protecting yourself against head injury, and maintaining a healthy diet that focuses on whole grains, vegetables, fish, and beans while limiting one's consumption of red meat, sugar, sodium, and saturated fats.

12/10/2023

🍖 | 🥦 PLANT BASED PROTEINS AND MENTAL HEALTH

Plant based protein plays a crucial role in supporting your emotional well-being by influencing the production and regulation of neurotransmitters in your brain.
Neurotransmitters are chemical messengers that transmit signals between nerve cells, and they are responsible for regulating various aspects of your mood, emotions, and mental health. Proteins are made up of amino acids, which are the building blocks of neurotransmitters. By consuming protein-rich foods, you provide your body with the necessary amino acids to produce and maintain a healthy balance of neurotransmitters, which can positively impact your emotional state.

5 Reasons Why Protein Is Good For Emotional Well-Being
Protein-rich foods contain amino acids, which are the building blocks of protein. Amino acids are involved in the synthesis of neurotransmitters and help regulate their levels in the brain. This can help improve mood, reduce anxiety, and enhance overall mental health.
Protein helps stabilize blood sugar levels, which is important for maintaining stable energy and mood throughout the day. When you consume protein, it slows down the digestion and absorption of carbohydrates, preventing rapid spikes and crashes in blood sugar. This steady release of energy helps prevent mood swings and promotes a more balanced emotional state.
Protein-rich foods are often rich in other nutrients that are beneficial for mental health. For example, foods like fish, nuts, and seeds, which are high in protein, also contain omega-3 fatty acids. Plant-based proteins are a great replacement for those who cannot get protein from animal sources and they trigger a variety of amino acids required for neurotransmitter synthesis.

Protein for Mental Health
Herbalife proteins are a plant-based protein that is enriched with neurotransmitters that improve your overall mental health and boost your immunity at the same time. It is packed with all the natural ingredients with no sugar and no preservatives, so if you’re looking for a complete package for your health, plant-based protein can be your best friend.

Omega-3s have been shown to have a positive impact on brain health and can help reduce symptoms of depression and anxiety.
In addition to their nutritional benefits, plant-based proteins can also have a positive impact on mental well-being through their effect on gut health. Research has shown that a healthy gut microbiome, which is influenced by diet, can have a significant influence on mental health. Plant-based proteins are often high in fiber, which acts as a prebiotic, providing nourishment for beneficial gut bacteria. These bacteria can produce certain neurotransmitters, such as gamma-aminobutyric acid (GABA), which has calming effects on the brain and can help reduce anxiety and stress.

13/08/2023

🍖 | 🥦 Expert says Picle Juice really does end Leg Cramps at Night - But not for the reasons you think

Ever been sound asleep, only to be startled awake by a stabbing pain in your calf or hamstring? These sudden, intense muscle spasms are better known as charley horses. And they happen to up to 60% of adults, according to research in the journal American Family Physician. To quash trouble, most of us rely on folk cures and home remedies. But do they actually help? It turns out taking a “shot” of pickle juice for leg cramps at night really can stop the spasms in their tracks, plus ward off future flare ups. Read on to discover the simple secret in this DIY trick.
Understanding what nighttime leg cramps are
Charley horses are muscle spasms or cramps, and they most often occur in your legs and feet. These involuntary contractions can feel like tightness in the muscle, and sometimes the muscles can feel “stuck.” In severe cases, you can actually see the muscle seize up. The spasms can last for a few seconds or up to a couple of minutes. But despite how painful they can sometimes feel, they’re unlikely to cause any damage.
The most common causes of leg cramps at night
While the exact cause of overnight leg cramps isn’t always clear, research reveals they’re more likely to occur when you’re dehydrated. This is especially common on warm days. That’s because your body’s balance of electrolytes, or minerals vital to muscle function such as sodium, potassium and magnesium, have been depleted. When you’re short on these minerals, it prevents nerves and muscles from functioning smoothly. The result: those leg muscles are more likely to seize up while you snooze.
Another common trigger is “weekend warrior syndrome“, when you overexert your muscles. Long hikes, more time spent gardening and chasing after your grandkids can all overtax your leg muscles. And even if you don’t necessarily feel sore during the day, it can manifest in nighttime leg cramps. Why? Overuse of your muscles depletes their energy stores, making them more prone to painful cramps when you finally turn in for the night.
And the problem only worsens with age. Sarcopenia, or age-related loss of muscle mass, leaves muscles weaker than they were years ago. Weaker muscles are more prone to being overtaxed — and as a result, experiencing cramps. Plus medication like diuretics and cholesterol-lowering statins we tend to take as we get older ups the risk for electrolyte balances and muscle cramping. Fortunately, home cures can help. (Interested in more ways to keep you muscles strong? Click through to see how sipping protein coffee helps prevent sarcopenia.)

How pickle juice outsmarts leg cramps at night
It might sound strange to some, but more than a dozen studies suggest sipping pickle juice can stop a leg cramp in its tracks, plus outsmart overnight flare ups. You’ve likely heard that it’s the electrolytes in the folk cure that do the trick, but it turns out there’s another ingredient working its magic: acetic acid. “People assume the electrolytes from the sodium help, but by the time they are absorbed, the cramp will likely already be gone,” explains registered dietitian Rhyan Geiger, RDN. That’s because it can take up to 45 minutes for an electrolyte drink to be effective, a study in the Journal of Strength and Conditioning Research suggests.
“The acetic acid may be the hidden hero here,” Geiger says. “When it comes into contact with the back of our throat, it calms down nerve cells.” By calming these cells, they stop firing neurotransmitters (or chemical messengers) that telegraph pain signals. Geiger says that acetic acid enhances communication between neurons and muscles, which then helps legs muscles relax. What’s more, acetic acid in pickle juice helps your body create acetylcholine. This chemical messenger allows leg muscles to contract normally instead of cramping up.
The best way to take pickle juice for leg cramps at night
While it’s true that the electrolytes in pickle juice may not be able to thwart a charley horse attack in the moment, replenishing these key minerals before bed can help block a leg cramp from ever happening the first place. The juice’s combination of acetic acid and electrolytes is so effective, Harvard Medical School research suggests taking a little sip (just ½ oz.) of pickle juice before bed reduces nighttime cramping by as much as 46%. Researchers found the tangy sipper proved significantly more effective than plain tap water at blocking leg cramps.
Fresh out of pickle juice? Spread mustard over a cracker and cheese before bed instead. A Methodist University study found yellow mustard’s high levels of acetic acid makes it another top pick for blocking leg cramping. (Click through for smart ways to use leftover pickle juice in your favorite recipes.)
3 more natural ways to outsmart leg cramps at night
Not a fan of pickle juice or mustard? No problem! These natural home remedies also have the power to block leg cramps from disrupting your sleep.
Stretch out your your legs
“At night, it may be helpful to get up and stretch and massage the muscles,” says Connie Domingo, MD, who works in rehab medicine. Why? Gently stretching your calves and hamstrings before bed relaxes tense muscles and improves oxygen-rich blood flow, making your legs less likely to cramp up. In fact, research out of The University of Sydney found that folks who stretched their legs before bed reduced the frequency of their nighttime leg cramps by as much as 35% in eight weeks.
A move that’s proven to be especially effective: a stair stretch. Pause on the bottom stair, hang your heels over its edge for 30 seconds, then lift onto your toes for 2 seconds. Repeat four times and you’ll reduce nighttime cramping 58%, suggests research in the Journal of Physiotherapy. The “heel hang” trick fully extends muscles without over-stretching them (which can actually increase your chances of cramping). Indeed, it works even better than many more complicated and time consuming stretching regimens. And researchers found that if/when you do experience a cramp, it reduces the severity 18%. (Click through to see how a stair stretch also helps with plantar fasciitis foot pain.)

Enjoy drumsticks and spinach for dinner
As we age, it becomes more difficult for our bodies to absorb cramp-blocking B vitamins. The fix: Grill up drumsticks and a side of spinach for dinner. When teamed up, dark meat chicken and leafy greens boast all of the daily B-complex vitamins the body needs to prevent leg cramps for 86% of folks, suggests research in The Journal of Clinical Pharmacology. Not only do the B vitamins reduce the frequency of charley horses, but they significantly tamp down the intensity and duration if you do experience a flare up. Another option: supplementing with a daily B-complex vitamin to ferry cramp-preventing oxygen and nutrients to tissues.
Bonus: spinach is also rich in potassium, a key mineral that helps stave off cramps. “Consuming potassium-rich foods like bananas, oranges or spinach, and magnesium-rich foods like nuts and whole grains can support muscle function and minimize cramps,” adds physiotherapist Kieran Sheridan. (Click through to see our five favorite chicken leg recipes.)

tastyfood/Shutterstock
Don’t make the bed
Leaving the end of the bed sheets untucked might block charley horses for up to 58% of folks over age 55 who use top sheets. Nocturnal leg cramps can occur when leg muscles are forced into a shortened position as you sleep, say University of Utah scientists. And a tucked-in top sheet wedges your feet into a pointed “ballerina” position known as plantar flexion. This shortens calf muscles, setting them up for cramping. But simply loosening the sheets allows ligaments and tendons in calves to maintain a naturally relaxed position that blocks charley horses from happening as you sleep.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

27/06/2023

🍖 | 🥦 DRY EYE disease - PROBIOTICS may improve symptoms (research)

* About 12% of the global population has dry eye, a condition in which the eyes are unable to self-lubricate sufficiently.
* There is currently no cure for dry eye disease.
* Researchers from Baylor College of Medicine in Houston, TX have identified a probiotic bacterial strain that helped improve dry eye via a mouse model.
Almost 12% of the entire world’s population has dry eye, a condition where the eyes do not make enough tears to keep them properly lubricated, causing discomfort.
Although there is currently no cure for dry eye disease, there are a number of treatments available to help treat the condition’s symptoms.
These treatments include over-the-counter eye drops, prescription medications, or procedures such as the addition of punctal plugs in the eye’s tear ducts.
Now, researchers from Baylor College of Medicine in Houston, TX have identified a probiotic bacterial strain that helped improve dry eye via a mouse model.
This research was recently presented at ASM Microbe 2023, the annual meeting of the American Society for Microbiology.
While people may associate tears with crying, healthy eyes actually produce tears all the time. As a person blinks, these tears — known as the tear film — are distributed over the surface of the eye to provide lubrication, remove any foreign particles, and protect the eyes from infection.
Sometimes a person’s eyes may not make enough natural tears, causing dry eye disease. This can happen for a number of reasons, including:
* a dysfunction in the tear film
* tears that evaporate too quickly
* age over 50 years
* taking certain medications, such as antihistamines
* environmental issues including smoke, wind, and dry climate
* eyelid disfiguration
* extended contact lens use
* having certain diseases, including Sjögren’s syndrome, lupus, rheumatoid arthritis, diabetes, or thyroid disorders.
Symptoms of dry eye disease include:
* burning, stinging, or scratchy feeling in your eyes
* feels like something is in your eye
* mucus in or around the eyes
* light sensitivity
* red or irritated eyes
* difficulty wearing contact lenses
* blurred vision
* excessively watery eyes.
If undiagnosed and untreated, dry eye can cause eye infections and potential damage to the surface of the eye known as the cornea. If corneal damage becomes severe, it can even lead to vision loss.
In addition to medical treatments for dry eye, previous research shows that dietary changes may help combat the condition.
A study in 2019 found that omega-3 supplements significantly improved dry eye symptoms and signs in people with dry eye disease.
Another study in 2019 reported short-term vitamin A supplementation helped improve the quality of tears in people with dry eye disease.
According to Dr. Laura Schaefer, assistant professor of molecular virology and microbiology at Baylor College of Medicine in Houston, TX, and lead author of this study, it is important to look for new treatments for dry eye.
“Despite the prevalence of dry eye — approximately 1 in 20 people in the U.S. — there are only a handful of drugs currently available to treat dry eye, and for some patients, these drugs do not work very well to improve symptoms,” she told Medical News Today.

Dr. Schaefer said she and her team decided to focus on looking at a probiotic bacterial strain in the gut to treat dry eye because their previous work showed a functional link between gut bacteria and dry eye disease symptoms.
“We performed several experiments using gut bacteria isolated from Sjögren syndrome patients who have severe dry eye, from healthy patients with no eye disease,” she detailed. “When mice are colonized with Sjögren patient gut bacteria, they develop worse dry eye under dry conditions than mice colonized with gut bacteria from healthy patients.”
“This suggests that the gut bacteria from healthy people protect the surface of the eye in dry conditions, and therefore one possible treatment avenue for dry eye would be probiotic bacteria that have similar protective effects,” Dr. Schaefer added.
For this study, Dr. Schaefer and her team utilized a mouse model of dry eye. Mice were first given an antibiotic to kill off “good” bacteria in the gut. They were then exposed to very dry conditions and given either the probiotic bacterial strain, Limosilactobacillus reuteri DSM17938, or a saline solution as a control.
After 5 days, scientists found the mice given the probiotic bacterial strain had healthier and more intact corneal surfaces than those given the saline solution.
Additionally, the mice fed the probiotic bacteria also had an increased amount of goblet cells in their eye tissue. Goblet cells are cells that produce an essential component of tears called mucin.
“Our hypothesis was that the probiotic would be protective of the eye, and it was exciting to prove that is true,” Dr. Schaefer said. “This particular probiotic strain, DSM17938, has been well-studied and shown to lower inflammation in other tissues, notably the gut, and improve intestinal barrier function. It has not, however, been evaluated before in the context of the eye.”
“These findings show that bacteria with anti-inflammatory effects in the gut can also reduce inflammatory conditions in the eye. It is known that a healthy diet that is low in harmful fats and high in fiber feeds the ‘good’ bacteria that live in our guts naturally, and the anti-inflammatory effects of these bacteria in the gut can extend to other tissues in the body, including the eye.”
– Dr. Laura Schaefer
MNT also spoke with Dr. Benjamin Bert, an ophthalmologist at MemorialCare Orange Coast Medical Center in Fountain Valley, CA, about this study, in which he was not involved.
“It was actually a pretty fascinating study to see the multi-components that are involved with both our understanding of dry eye and then also our future abilities to treat dry eye,” he commented.
We had seen previously that taking supplements — omega-3 supplements, for example — [was] shown to be beneficial for treating patients with certain types of dry eye. So looking more at the gut microbiome as a potential treatment point is fascinating,” Dr. Bert added.
As for the next steps in this research, he said that as this was conducted via a mouse model, a study in humans would be needed.
“It would be really interesting to see this used as a supplement in a human trial to really prove what their hypothesis is, of this being a significant benefit or a possible treatment that could be used for patients with dry eye,” he added.

13/06/2023

🍖 | 🥦 Eating NUTS is linked to better memory and blood flow in the brain (research)

* Researchers examined the effects of nut consumption on memory and brain health.
* They found that consuming 60 grams of mixed nuts per day increases verbal memory and blood flow in the brain.
* Further studies are needed to confirm the results.
Around 19% of adults aged 50 years and over live with cognitive impairment ranging from mild deficits to Alzheimer’s disease.
Studies show that lifestyle factors such as diet may protect brain health and reduce the risk of cognitive decline. Diets such as the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet have been linked to slower rates of cognitive decline and reduced dementia risk.
Nuts are common to both of these diets. Nuts contain nutrients, including unsaturated fatty acids, proteins, and polyphenols, which may all benefit cognition.
Further study of how nuts impact cognition and brain health could inform dietary and public health recommendations.
Recently, researchers investigated the effects of daily nut consumption on cognition and brain health. They found that daily nut consumption benefitted blood flow in the brain and verbal memory in older adults.
The study was published in Clinical Nutrition and was funded by the International Nuts and Dried Fruit Council (INC).
For the study, the researchers recruited 28 healthy individuals at an average age of 65 years, and an average body mass index (BMI) of 27.9. A BMI between 25 and 29.9 is considered overweight.
The participants were randomized into two groups and assigned one of two diet plans for 16 weeks. One group consumed 60 grams of walnuts, pistachios, cashews, and hazelnuts per day, while the other group consumed no nuts. The groups switched nut consumption protocols after an 8-week washout period.
At the end of each period, the researchers gathered indicators of participants’:
* brain vascular function
* endothelial function — key for blood clotting and the passage of fluids and electrolytes from the blood into tissues
* arterial stiffness
* retinal microvasculature
* cognitive performance.

Ultimately, they found that daily nut consumption increased blood flow in various brain areas, including the left frontal lobe, the bilateral prefrontal cortex, and the frontal lobe.
They also found that nut consumption improved peripheral endothelial function, reduced arterial stiffness, and improved retinal microvasculature.
Additionally, after consuming nuts, participants were able to remember 16% more words in a verbal memory task. Nut consumption, however, provided no difference in other areas, including executive function, stress, and quality of life.
Medical News Today spoke with Dr. Dana Hunnes, a senior clinical dietitian at the UCLA Medical Center and an assistant professor at the UCLA Fielding School of Public Health in Los Angeles, not involved in the study, about how nut consumption may improve memory and brain health.
She noted that the exact mechanisms are unknown. However, she added that the researchers suggested that nut consumption keeps blood vessels in the brain healthy, possibly by lowering inflammation which is linked to lower cognitive function and conditions such as Alzheimer’s disease.
Dani Felber, an integrative brain health dietitian and owner of Focused Nutrition and Wellness, not involved in the study, also told MNT:
“Our brains are particularly susceptible to oxidative stress, which damages our brain cells over time, leading to a decline in memory and cognitive function. While cognitive decline is a normal part of the aging process, slower rates of cognitive decline are associated with a higher intake of antioxidants, which are vital for reducing oxidative stress. Nuts, particularly walnuts and pecans, have significant levels of antioxidants, even higher than blueberries, which are famous for their high antioxidant levels.”
Dr. Hunnes said that the short length of the study means the long-term effects of nut consumption on memory and cognitive health remain unknown.
“Memory and cognitive function is a long-term and long-to-develop issue, [meaning] it takes more than just 16 weeks [to reach conclusions],” she noted.
“As always in nutrition, it adds to the literature and continues to show positive effects of eating healthy foods like nuts, but as always, longer-term studies are needed,” she added.
When asked which nuts are most beneficial for brain health, Felber said:
“Walnuts, which fittingly resemble little brains, are considered one of best nuts for brain health for a number of reasons. On top of being the only nuts to contain a significant amount of omega-3 fatty acids, walnuts boast the highest content of antioxidants, as well as the highest potency, or quality, of antioxidants, relative to other common nuts.”
MNT also asked Dr. Hunnes what food alternatives may confer similar benefits for those allergic to nuts.
“It’s possible that olives, soy beans, and seeds — such as sunflower, chia, or flax — would have similar positive health benefits since they all have healthy levels of monounsaturated and polyunsaturated omega-3 oils,” she said.

Vegan and Vegetarian Union

05/05/2024

25/12/2023

12/10/2023

13/08/2023

27/06/2023

13/06/2023

Adres

Telefon

Strona Internetowa

Ostrzeżenia

Skontaktuj Się Z Praktyka

Skróty

Udostępnij

Kategoria