Food for the Brain
Me, My Brain, and I
April 14, 2015
Seminar in Neuroscience
Allison Simon, Shayna Vrabel, Joseph Pettinelli
Pre-Test!
Overview



Omega-3 fatty acids
B Vitamins
Antioxidants
Objectives

To develop an increased
understanding of the
beneficial effects of certain
nutrients on the aging brain.

To share how to
incorporate these nutrients
into your diet.

To empower you with this
knowledge to prolong
healthy cognition!
Important Brain Structures
Modified from: http://www.nlm.nih.gov/medlineplus/ency/imagepages/18117.htm
Grey Matter

Grey matter is heavily involved in memory,
emotions, speech, decision-making and
impulse control, it acts as an intermediary to
relay information around the brain (Miller,
Aiston, Corsellis).

20% of all oxygen we absorb goes to the
brain, and 95% of the oxygen that the brain
gets goes to gray matter (Prezi).

Smoking increases the amount of decay of
grey matter.
1. Miller, A. K. H.; Alston, Corsellis (28 June 2008). "VARIATION WITH AGE IN THE VOLUMES OF GREY AND WHITE MATTER IN THE CEREBRAL HEMISPHERES OF
MAN: MEASUREMENTS WITH AN IMAGE ANALYSER". Neuropathology and Applied Neurobiology 6 (2): 119–132. doi:10.1111/j.1365-2990.1980.tb00283.x.PMID 7374914.
Omega-3 Fatty Acids (Fish oil)
http://epilepsyu.com/wp-content/uploads/2014/09/fish_oil_shutterstock_p.jpg
3 Varieties of Omega-3’s
Fish-Sourced
Plant-Sourced
Docosahexaenoic
Acid (DHA)
α-linolenic Acid
(ALA)
Maintains function of nervous system,
supports cognitive, cardiovascular and visual
development and function and acts as an
anti-inflammatory
Primarily used to give our cells energy
Eicosapentaenoic
Acid (EPA)
Also acts as an anti-inflammatory and
aids in cardiovascular function
http://www.dhababy.com/AboutDHA/GoodFatsBadFatsFAQ.aspx
Found in plant
oils
Benefits from Omega-3 Fatty Acids

Positive effects on mental health and
depression. Lack of DHA/EPA contributes to
hyperactivity of the pituitary gland, which
regulates anxiety level (Barclay, L).

Delaying the onset of cognitive decline in
older adults without Alzheimer’s disease
through preservation of gray matter volume.
http://www.lef.org/magazine/2007/10/report_depression/Page-01
Titova, O. Sjogren, P. Brooks, S. Killberg, J. Ax, E. Kilander, L. Riserus, U. Cederholm, T. Larrson, E. Johansson, L. Ahlstrom, H. Lind, L. Schioth,
H. Benedict, C. (2012). Diertary intake of eicosapentaenoic and docosaheaenoic acids is linked to gray matter volume and cognitive function in
elderly. The Official Journal of the American Aging Association, 35, 1495-1505. 10.1007/s11357-012-9453-3
How do I get Omega-3 fats?
• Fatty fish such as
mackerel and
salmon contain
high levels of EPA
and DHA
• Salmon in
particular is a great
source because of
its year-round
availability and
affordability!
https://nutritiondiaries.files.wordpress.com/2012/04/omega31.jpg
Additional Sources of Omega-3’s
http://www.eggs.ca/assets/Uploads/egg-sizes2.jpg
http://www.rcbinns.com/uploads/2/6/2/5/26258546/s878364775809757312_p73_i2_w2000.jpeg
https://s-media-cacheak0.pinimg.com/236x/89/04/a4/8904a4a44249bdee8ebd968bd0e74bcb.jpg
Recommended dosages for Omega3’s


According to
Mayoclinic.org, the
recommended daily
intake for Omega-3
fatty acids is 1.6
grams.
This amounts to
roughly two servings
per week.
http://www.medindia.net/slideshow/images/fish-fatty.jpg
http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alphalinolenic-acid/dosing/hrb-20059372
Experiment
In 2012, the hypothesis that
EPA and DHA contribute to
gray matter volume and healthy
cognitive function was tested
by Titova et al.
 N=252, all age 70.
 Participants split into groups
according to education level,
physical activity level and were
asked to record a dietary
journal.
 5 Years later, participants were
screened for cognitive
impairment and risk of
dementia.

http://jillrobbins.com/gwu/256/3/greymatter.gif
Titova, O. Sjogren, P. Brooks, S. Killberg, J. Ax, E. Kilander, L. Riserus, U. Cederholm, T. Larrson, E. Johansson, L. Ahlstrom, H. Lind, L. Schioth,
H. Benedict, C. (2012). Diertary intake of eicosapentaenoic and docosaheaenoic acids is linked to gray matter volume and cognitive function in
elderly. The Official Journal of the American Aging Association, 35, 1495-1505. 10.1007/s11357-012-9453-3
Results


Participants who had
higher intakes of
EPA/DHA scored
higher on these
cognitive tests.
MRI scans revealed a
higher global grey
matter volume for
these conditions as
well.
http://imgc.allpostersimages.com/images/P-473-488-90/38/3810/KMOIF00Z/posters/ralph-hutchings-braincoronal-section-grey-matter-stained-blue.jpg
Plaques and Tangles
http://www.alz.org/braintour/images/plaques_tangles.jpg
Neuroprotective Effects

In 2008, research was conducted
by Yu et. al on rats to test the
hypothesis that folic acid and
genistein provided protective
effects against apoptosis generated
by Beta-Amyloid buildup.
http://www.curcuminesante.net/wpcontent/uploads/2014/03/apopt
ose_cellulaire.jpg
Group Conditions
 No manipulation
 Only exposure to Beta-Amyloid
 Folic acid
 Genistein
 Folic acid and Genistein together
Yu, H. Li, L. Zhang, X. Xiang, L. Zhang, J. Feng, J. Xiao, R. (2008). Neuroprotective effects of genistein and folic acid on apoptosis of rat cultured cortical neurons induced by Beta-amyoid 3135. Brisih Journal of Nurtition, 102, 655-662. 10.1017/S0007114509243042.
B Vitamins
Nature Made Vitamin B12 (online image). Retrieved
March 21, 2015 from Amazon.com.
Folic Acid (online image). Retrieved on March 21, 2015 from
http://superhealthsprays.co.uk/wp-content/uploads/2012/01/Folic-Acid-Image
300x228.png
Vitamin-B6-cho-me-bau-1 (online image). Retrieved on March 21, 2015 from
http://www.marrybaby.vn/wp-content/uploads/2014/08/06/vitamin-b6-cho-me-bau1.jpg
B Vitamins and Their Relation to the
Brain

Decreased brain volume is more common in
individuals with lower levels of vitamin B
◦ Vitamin B suppresses homocysteine
 Homocysteine is linked to brain shrinkage
Neurological Illnesses (online image). Retrieved on March 21, 2015 from http://www.kickoff.net.au/images/brain%20alzheimers.jpg
Selhub, J., Troen, A., & Rosenberg, I.H. (2010). B vitamins and the aging brain. Nutrition Reviews. Doi:http://dx.doi.org/10.1111/j.1753-4887.2010.00346.x
B Vitamins and Their Relation to the
Brain Continued

Lower levels of vitamin B-12 are related
to more lesions(damage) in the brain
◦ White matter: protected by vitamin B-12
Changes in White Matter (online image). Retrieved on March 21, 2015 from http://www.bmj.com/content/bmj/339/bmj.b2477/F1.large.jpg
Selhub, J., Troen, A., & Rosenberg, I.H. (2010). B vitamins and the aging brain. Nutrition Reviews. Doi:http://dx.doi.org/10.1111/j.1753-4887.2010.00346.x
White Matter

Myelin Sheath wraps around the axon of a
cell and speeds up the process of relaying
information
•Axon: Portion of the cell that
information travels through
•Damage to the axon slows down
the process of relaying information,
which then slows down cognitive
processes
•Ex: Decision making
https://mmcneuro.files.wordpress.com/2013/01/untitled2.jpg
http://brainblogger.com/2014/07/30/vitamin-b12-deficiency-and-its-neurologicalconsequences/
Related Research
Refsum et al.
 107 adults over the age of 60 in relatively
good health
 Cognitive assessment, blood test, MRI and
CT scan of the brain
 Conducted annually for 5 years
 Focused on brain volume loss

Vogiatzoglou, A., Refsum, H., Johnston, C., Smith, S.M., Bradley, K.M., De Jager, C., Budge, M.M., & Smith, A.D. (2008). Vitamin B12 status and rate of brain volume loss in community-dwelling
elderly. Neurology, 71(11), 826-832.doi:http://dx.doi.org/10.1212/01.wnl.0000325581.26991.f2
Results


The rate of brain volume loss was greater in
individuals with lower vitamin B-12 levels
◦ 1ST and 2nd levels: 0.51% per year
◦ 3rd levels: 1.05% per year
 Had a vitamin B-12 deficiency
Age was a factor
Vogiatzoglou, A., Refsum, H., Johnston, C., Smith, S.M., Bradley, K.M., De Jager, C., Budge, M.M., & Smith, A.D. (2008). Vitamin B12 status and rate of brain volume loss in community-dwelling
elderly. Neurology, 71(11), 826-832.doi:http://dx.doi.org/10.1212/01.wnl.0000325581.26991.f2
Interesting Facts
Blood tests for vitamin B-12 and folate
are used as a part of the diagnostic
process for dementia
 Vitamin B supplementation was found to
be effective in reducing the likelihood of a
stroke in 2 studies
 Some studies suggest that vitamin B
supplements are beneficial in early stages
of cognitive decline

◦ Reduces brain volume loss
Selhub,J., Bagley, L., C., Miller, J., & Rosenberg, I.H. (2000). B vitamins, homocysteine, and neurocognitive function in the elderly. The American Journal of Clinical Nutrition. Retrieved from
http://ajcn.nutrition.org/content/71/2/614s.ful
Where can I get B Vitamins?
Google images
Recommended Daily Dosages of
Vitamin B
According to Mayoclinic.org:

1.3-1.7 milligrams of vitamin B-6
◦ Ex: 1 cup of chickpeas and a baked potato

25-100 micrograms of vitamin B-12
◦ Ex: 1 steak

400-1000 micrograms of folic acid
◦ Ex: 1 spinach salad, 1 banana, and 1 hard boiled egg
Mayo Clinic (n.d). Retrieved from http://www.mayoclinic.org/
Antioxidants
http://perfectimage-llc.com/wp-content/uploads/2015/02/Antioxidants.jpg
What Are Antioxidants?
Examples of Antioxidants
Vitamin C
 Vitamin E
 Vitamin A (Retinol)
 Beta-Carotene
 Flavonoids

• According to Globalhealingcenter.com
Several of these antioxidants can be
found in local stores sold as dietary
supplements, but it is much healthier to
consume them through foods.
How do Antioxidants help me?
According to Healthchecksystems.com:
 Antioxidants prevent against free radical damage.
 Antioxidants help prevent cancers and heart disease.
 Antioxidants are known to have memory and moodenhancing properties.
http://www.allnaturalhealthylife.com/wp-content/uploads/2010/10/wherefreeradicalscomefrom.jpg
Experiment

In 2007 a study was performed
by N. Craft and other
researchers on individual
samples of brain tissue
comparing antioxidants levels
found in healthy brain tissue and
brain tissue of those with signs
dementia.

Brain tissue was extracted from
both male and female cadaver’s
between the ages of 67 and 90.
These samples were tested for
levels of antioxidants such as
Retinoids and Carotenoids.
Experiment
• Studies found that there was a
significant age related loss of
antioxidants in the frontal region
of the brain in the unhealthy
brain tissue.
• This is important information for
the elderly population. More
antioxidant consumption should
be consumed as you age to
maintain healthy cognitive
function.
What Are Some Sources of Antioxidants?
http://www.mbg.com.my/MBG/images/stories/Articles/43_BrainFruits/antioxidant_brain_Fruit.jpg
How do I get Antioxidants?
Antioxidants are vitamins and minerals which can be
consumed through many sources of food such as:



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

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Chocolate
Red Wine
Blueberries, Strawberries and Cranberries
Kiwi
Grapes
Tea
Apples
Recommended Doses for
Antioxidants
According to Mayoclinic.com
 75-120 milligrams of antioxidants should be added to your
daily diet; antioxidants should be consumed with every meal.
Routinely skipping antioxidants in your daily diet could lead to
and excess number of free radicals which could ultimately
damage one’s health.
Summary
Omega 3/ Fatty Acid:
•Recommended daily intake: 1.6 grams (Mayoclinic.org)
•Delay the onset of cognitive decline
B Vitamins
•Recommended daily intake: 25-100 micrograms of B12, 1.31.7 milligrams of B6, and 400-1000 micrograms of folic acid
(Mayoclinic.org)
•Brain volume loss is associated with low vitamin B12 levels
(Oxfordjournals.org)
Antioxidants
•Recommended daily intake: 75-120 milligrams
(Mayoclinic.org)
•Enhance memory and mood
Post-test!
References

http://www.nlm.nih.gov/medlineplus/ency/imagepages/18117.htm

http://meg-3.com/about-omega-3/recommended-intake/

https://s-media-cache-ak0.pinimg.com/236x/89/04/a4/8904a4a44249bdee8ebd968bd0e74bcb.jpg

Titova, O. Sjogren, P. Brooks, S. Killberg, J. Ax, E. Kilander, L. Riserus, U. Cederholm, T. Larrson, E. Johansson, L. Ahlstrom, H. Lind,
L. Schioth,

H. Benedict, C. (2012). Diertary intake of eicosapentaenoic and docosaheaenoic acids is linked to gray matter volume and cognitive
function in

elderly. The Official Journal of the American Aging Association, 35, 1495-1505. 10.1007/s11357-012-9453-3

http://www.brightfocus.org/alzheimers/about/understanding/plaques-and-tangles.html

Yu, H. Li, L. Zhang, X. Xiang, L. Zhang, J. Feng, J. Xiao, R. (2008). Neuroprotective effects of genistein and folic acid on apoptosis of
rat cultured cortical neurons induced by Beta-amyoid 31-35. Brisih Journal of Nurtition, 102, 655-662. 10.1017/S0007114509243042.

Selhub, J., Troen, A., & Rosenberg, I.H. (2010). B vitamins and the aging brain. Nutrition Reviews. Doi:http://dx.doi.org/10.1111/j.17534887.2010.00346.x

Selhub, J., Troen, A., & Rosenberg, I.H. (2010). B vitamins and the aging brain. Nutrition Reviews. Doi:http://dx.doi.org/10.1111/j.17534887.2010.00346.x

Selhub,J., Bagley, L., C., Miller, J., & Rosenberg, I.H. (2000). B vitamins, homocysteine, and neurocognitive function in the elderly. The
American Journal of Clinical Nutrition. Retrieved from http://ajcn.nutrition.org/content/71/2/614s.ful

Vogiatzoglou, A., Refsum, H., Johnston, C., Smith, S.M., Bradley, K.M., De Jager, C., Budge, M.M., & Smith, A.D. (2008). Vitamin B12
status and rate of brain volume loss in community-dwelling elderly. Neurology, 71(11), 826832.doi:http://dx.doi.org/10.1212/01.wnl.0000325581.26991.f2

http://www.allnaturalhealthylife.com/wp-content/uploads/2010/10/wherefreeradicalscomefrom.jp
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https://prezi.com/gssla83fanos/gray-matter/

http://www.lef.org/magazine/2007/10/report_depression/Page-01