foods

Curumin may help clear the amyloid plaques

This article titled The effect of curcumin (turmeric) on Alzheimer’s disease: An overview mentions of a UCLA study where they found …

“curcumin may help the macrophages to clear the amyloid plaques found in Alzheimer’s disease.”

Wow! While no one is claiming that curcumin cures Alzheimer’s, this is an important finding.

Curcumin in an ingredient of the turmeric root, which you can buy in your grocery store and use in cooking. In fact, in India cuisine, it accounts for the yellowness in curries and may be the reason why there is a lower risk of Alzheimer’s in India.

It may be better to eat/cook with the turmeric root rather than using the isolated curcumin powder since the whole root may have other compounds that are synergistically beneficial.

Curcumin has many other effects related to the brain health besides clearing amyloid.

The article summary states …

“A growing body of evidence indicates that oxidative stress, free radicals, beta amyloid, cerebral deregulation caused by bio-metal toxicity and abnormal inflammatory reactions contribute to the key event in Alzheimer’s disease pathology. Due to various effects of curcumin, such as decreased Beta-amyloid plaques, delayed degradation of neurons, metal-chelation, anti-inflammatory, antioxidant and decreased microglia formation, the overall memory in patients with AD has improved.”

If you want to know more about the mechanism of action, read the paper in the link.

How much lead is in dark chocolate and bone broth?

Both dark chocolate and bone broth contain lead to some extent. But the question is how much? And does the benefits outweigh the risks?

The cocoa in dark chocolate have been touted as healthy due to its antioxidants and flavanol content. Studies have shown that flavanol improves cognitive functions in elderly. But much of the flavanol are destroyed to more or less extent by the commercial manufacturing process of producing it into bars. However, the CocoaPro used in the study was able to elicit cognitive improvements[reference]

WashingtonPost did article about the lead in chocolates. Lead we know is not healthy for the brain and can lower IQ’s of children.

A non-profit tested some chocolate products and found lead and cadmium and noted …

“As You Sow began extensive independent laboratory testing of 42 chocolate products for lead and cadmium. We found that 26 of the chocolate products (~62%) contain lead and/or cadmium at levels in which one serving exceeds the California safe harbor level for reproductive harm.”

[reference]

Lead and cadmium are naturally found in the soil and then gets into the plants (such as the cocoa plant) in which chocolates are made from. Whether this is a high enough amount to be concerned with is debatable. Humans are able to handle a small amounts of heavy metals. However, some individuals dextoxify poorly than others due to genetics.

Similarly bone broth comes from bones of chicken and beef which naturally contain lead.

Chris Kresser writes article about it. And indeed study does show lead in bone broth. But he also says …

“certain nutrients like calcium, iron, vitamin D, vitamin C and thiamin (B1) have a similar protective effect against lead toxicity.”

Chicken bone broth has 7 microgram per liter of lead. While chicken broth without bones had 2.3. And tap water has less than one microgram per liter of lead.

While chocolate and bone broth may have some health benefits, don’t over do it and eat in moderation (especially for individuals that can not detoxify metals well or have low nutrient status that protects against lead toxicity).

Coconut Oil for Brain Health

I have seen multiple experts touting the benefits of coconut oil on brain health as well as other beneficial properties. Here are just some of the things I found…

Bruce Fife is a proponent of coconut oil and wrote several books about it. In his book, “Stop Alzheimer’s now!”, he has a chapter title “The Ultimate Brain Food” where he explains why coconut oil is so good for brain health.

Coconut oil also seem to improve insulin resistance and glucose tolerance and help reduce blood sugar. [reference] We know from Dr. Perlmutter that that high blood shrinks and has negative effects on the brain. [reference]. So anything that helps improve blood sugar can only help the brain.

On coconutoil.com, there are some anecdotal reports of people improving their blood sugar using coconut oil.

Dr. Mary Newport’s husband Steve has Alzheimer’s and she is able to improve his condition through coconut oil. You can read about it on her site as well as search YouTube for her videos.

Dr. Michael Greger, a proponent of a plant-based diet, does mentions that vegan’s have greater incidences of neurodegenerative diseases. [reference] And this is possibly due to lower omega-3 and B12 found in animal products. He recommends that people supplement with omega-3 and B12.

Vegetarians and vegans may want to counteract this negative effect by in addition supplementing with coconut and coconut oil (since these are plant based products that protects the brain).

The main beneficial ingredient of coconut oil appears to the Medium Chain Triglycerides (MTC) of the lauric acid.

However, coconut and coconut oil is more of a natural food than taking MTC oil supplement. The MTC supplement is more concentrated of a form for those in greater need of it as a therapeutic dose. The problem with taking too much MTC or coconut oil is temporarily digestive systems such as needing to make a bowel movement.

Dave Asprey is a proponent of coconut oil and MTC oil and explains the difference here.

For people first starting off with coconut oil, it is best to just use it as a cooking oil and eat it with food. Start off with small doses such as one teaspoons and then move up to one tablespoon depending on how your body feels.

Does Excessive Alcohol Kill Brain Cells?

Well, I think it is difficult to kill brain cells with a drink of alcohol. But long term excessive alcohol consumption probably does have a detrimental effect on the brain.

Dr. Perlmutter mentions in his talk at the Buck Institute (video here) that alcohol is a neurotoxin. But a small amount like a glass of red wine is fine.

Dr. Meschino says in his article in MeschinoHealth.com …

“Alcohol kills brain cells. If you drink then have no more than 3 alcoholic drinks per week.”

and summary video …

But article in Medical Daily says no, but that …

“When alcohol reaches the brain, it disables function by damaging the connective tissue at the end of neurons. This disrupts communication among neurons and makes it harder for an individual to focus or complete minor tasks. However, our bodies are incredibly resilient and for the most part forgiving works of nature. This alcohol-induced cell rampage does minor damage and most definitely does not result in the cell’s death.”

nih.gov writes that …

“People who have been drinking large amounts of alcohol for long periods of time run the risk of developing serious and persistent changes in the brain. Damage may be a result of the direct effects of alcohol on the brain or may result indirectly, from a poor general health status or from severe liver disease.”

Are Fats Brain Healthy?

I won’t be able to fully answer the question whether fats are brain healthy or not. But I will point you to references on both sides for you to study for hours on end to see if you can draw your own conclusion.

Note that everything mentioned in this article has a rebuttal against what was mention as well as a confirmation of what was mention. I can only provide my own personal opinion, which may or may not be correct.

This is because of all the fields of study, the field of nutrition is one of the most contentious and debatable (even more controversial than quantum mechanics and the study of the stock market). And within the field of nutrition, the subject of whether eating fat is good for you or not is among the more controversial.

Clearly, the answer is that healthy fat is brain healthy. And unhealthy fats are not brain healthy. There is a spectrum of which somewhere in the middle is the correct balance that is most beneficial to the brain. A brain with no fat is not healthy. And a brain with all the wrong fats is also not healthy.

The question is what is considered “healthy fat” for the brain. There are three main categories of fat polyunsaturated, monounsaturated, and saturated fats. And within those category are finer categories of each, but we won’t go that deep.

Polyunsaturated (such as vegetable oils) are most easily damaged or oxidized by heat. Saturated fats (such as coconut oil and animal fats) are least easily damaged. And monounsaturated fats (such as olive and avocados and its oils) are in between.

Types of Fats

Oxidized fats are unhealthy to the brain. Therefore, heated vegetable oils and its use in cooking is not healthy. Since most restaurants and especially fast food places uses some form of vegetable based oils, it is healthier to cook at home. Better to cook with more heat resistance olive oils (for light heat as in sauteing vegetables) or coconut oil (for cooking meats). See what is the best oil to cook with. Chris Kresser recommends cooking with these five saturated-based fats.

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Speaking of cooked meats. Are the cooked saturated fats in meats healthy? According to Dr. Gabriel Cousens in his book “There is a Cure for Diabetes“, the answer is no. He does not believe in cooked animal fats. But he does believe in live uncooked fats from plant sources.

At 589 pages, his book is the most comprehensive and and technical explanation of diabetes and metabolism that I have read (and I have read quite a few books on the topic). So I have extra credence to his opinions.

So my conclusion is that uncooked and unheated plant sources of fat, such as nuts, olives, avocados, coconut meat are healthy for the brain.

What about bacon? We can surmise that Cousens would say unhealthy because it is a highly cooked animal fat. Some say that bacon is actually 50% monounsaturated fat.

Dr. David Perlmutter is also “not a fan of bacon” (quoted from here). He says in a video you need to be very selective about the types of fats. And he writes “Avocados, grass-fed beef, organic olive oil, and wild-caught fish can help you build a better brain.” (reference).

While others in the Paleo community (including Chris Kresser) are okay with bacon and often consider saturated fats a healthy fat. See Diane San Filippo, Chris Kresser, and Mark’s Daily Apple.

Seth Roberts says that his sleep (and by implication, his brain) improves when he eats pork fat — and he has charts to show it. He says butter has the same effect.

Dr. Michael Greger tells of some stats (in this youtube) showing that vegetarian has no difference between the mortality rates of meat eaters and vegetarians. Furthermore, vegetarian has twice the risk of dying from neuro degenerative brain disease. The theory is that vegetarians might be lacking in omega-3 fats and vitamin B12 (found in fish and in animal meats respectively). So there might be a case for eating meat.

My opinion… While I do believe in eating some fish and meats on a mostly plant-based diet, I’m with Cousens and Perlmutter and keep bacon at a minimum. I’m not a fan of pork either because of this.

What about coconut oil which is mostly saturated fat? I think it is brain healthy. Coconut oil is high in medium chain triglycerides which is an immediately available source of energy. Perlmutter says it is a good choice. Dr. Mary Newport uses coconut oil to help her husband with Alzheimer’s. Dave Asprey explains the benefits of MCT and coconut oil.

What about eggs?

Some would say the cholesterol in eggs is not an issue. However, oxidized cholesterol might be. Perhaps that is why Dr. Mercola eats his eggs raw and he eats “minimum of two eggs a day more typically four or sometimes as much as eight eggs a day.” — referenced in this video of Dr. Mercola and Dr. Cousens. Dr. Cousens tend to agree, but he doesn’t eat eggs because “he can’t stand eggs” (presumably of its taste or texture). But there are people who are allergic to eggs.

Unhealthy Fats

Most people agree that trans fats such as deep fried foods is clearly bad. Cousens says in his book that natural saturated fats in meats when under high heat can change from “cis” to “trans” configuration of the molecule.

This study says that …

“In addition to impairments in exercise capacity, rats consuming a high-fat diet for 9 d, whether exercised or sedentary, showed a decline in cognitive function in a radial-arm maze test. … This represents a decline in working memory in those rats fed a high-fat diet, as they were less able to recall which arms of the maze they had previously visited during the test. … The mechanism underlying impairment in cognitive function in rats and humans ingesting a high-fat diet remains elusive”

By “high-fat”, they meant “containing 55% saturated fat” (but we don’t know if this is trans fat or not).

ABCScience says that …

“saturated dietary fat damages the lining of blood vessels in the brains of mice, allowing a protein called amyloid to enter the brain.”

and that …

“this lining, called the blood-brain-barrier, is damaged by high saturated fat diets. … saturated dietary fats increase the production of amyloid in the small intestine. … The saturated fat mice also had more amyloid deposits in their brain than those fed the monounsaturated or polyunsaturated diets.”

Eating fish to slow down dementia onset

As reported in NutraIngredients, a study found that eating fish at least once a week may help slow down onset of dementia. The full study article is available on JAMA Neurology (formerly Archive of Neurology) linked here.

It concluded that “Fish consumption may be associated with slower cognitive decline with age” but did not know whether it was the omega-3 oil in the fish or not. Perhaps the measurement of DHA and EPA was too imprecise to make a significant association. However, the authors did comment that …

“We hypothesized that DHA would have the strongest association with cognitive change based on its abundance in brain tissue and evidence from animal models demonstrating superior learning and memory performance among DHA-fed rodents. The absence of association with DHA raises the possibility that the observed fish association was due to some other dietary constituent or perhaps to another factor that is related to cognitive health and fish consumption.”

FoodForTheBrain.org says that getting enough B vitamins to reduce homocysteine is important but that …

“Other nutritional solutions which research suggest can affect cognitive decline or Alzheimer’s risk include omega 3s (DHA), antioxidants such as Vitamin E (due to the inflammatory nature of AD) and acetylcholine which is a key part of memory function (which is often deficient in Alzheimer’s cases).”

Personally, I believe that the mechanism of action in delaying the onset of dementia is the DHA and that it is better to get it in the fish rather than from supplements, since the meat of the fish protects the oils even when steaming the fish. The oils in supplement form is easily oxidized due to the fragility of polyunsaturated oils. If you are using supplements, get the liquid form and keep in refrigerator.

What about the Mercury in Fish?

There is always a question of mercury in fish. While it is true that nearly all seafood is contaminated with mercury to a certain extent. The general rule that the smaller the fish, the lower the mercury. Since the large fish eats the small fishes and bio accumulates more mercury. I would stick with salmon and sardines and avoid large fishes such as tuna and certain sea bass.

Also it has been argued that the selenium in fish help with the detoxification of mercury. Chris Kresser article says that eating fish is safer than not eating fish. His podcast linked here talks about this in greater detail with guest Dr. Nicholas Ralston.