brain food

Smarter Babies when Mothers Eat More Salmon

Costco Canned Salmon Filet

Costco Canned Salmon Filet

… and less vegetable oil. Another correlation study, but it fits a pattern of such studies showing how important omega-3 fats are in building and protecting brains (see “Fish and Fish Oil for Better Brain Health.”) In this case, mothers who ate a diet rich in omega-3s (from oily coldwater fish and some nuts) had higher levels of omega-3s in the breast milk they fed their children, and their children were notably smarter.

Researchers at UCSB and U Pittsburgh have released a study (written up by Science Daily here):

In a paper published in the early online edition of the journal Prostaglandins, Leukotrienes and Essential Fatty Acids, the researchers compared the fatty acid profiles of breast milk from women in over two dozen countries with how well children from those same countries performed on academic tests.

Their findings show that the amount of omega-3 docosahexaenoic acid (DHA) in a mother’s milk — fats found primarily in certain fish, nuts and seeds — is the strongest predictor of test performance. It outweighs national income and the number of dollars spent per pupil in schools. DHA alone accounted for about 20 percent of the differences in test scores among countries, the researchers found.

On the other hand, the amount of omega-6 fat in mother’s milk–fats that come from vegetable oils such as corn and soybean–predict lower test scores. When the amount of DHA and linoleic acid (LA)–the most common omega-6 fat–were considered together, they explained nearly half of the differences in test scores. In countries where mother’s diets contain more omega-6, the beneficial effects of DHA seem to be reduced.

“Human intelligence has a physical basis in the huge size of our brains — some seven times larger than would be expected for a mammal with our body size,” said Steven Gaulin, UCSB professor of anthropology and co-author of the paper. “Since there is never a free lunch, those big brains need lots of extra building materials–most importantly, they need omega-3 fatty acids, especially DHA. Omega-6 fats, however, undermine the effects of DHA and seem to be bad for brains.”

Both kinds of omega fat must be obtained through diet. But because diets vary from place to place, for their study Gaulin and his co-author, William D. Lassek, M.D., a professor at the University of Pittsburgh’s Graduate School of Public Health and a retired assistant surgeon general, estimated the DHA and LA content — the good fat and the bad fat — in diets in 50 countries by examining published studies of the fatty acid profiles of women’s breast milk.

The profiles are a useful measure for two reasons, according to Gaulin. First, because various kinds of fats interfere with one another in the body, breast milk DHA shows how much of this brain-essential fat survives competition with omega-6. Second, children receive their brain-building fats from their mothers. Breast milk profiles indicate the amount of DHA children in each region receive in the womb, through breastfeeding, and from the local diet available to their mothers and to them after they are weaned…. “Considering the benefits of omega-3 and the detriment of omega-6, we can get pretty darn close to explaining half the difference in scores between countries,” he added. When DHA and LA are considered together, he added, they are twice as effective at predicting test scores as either is alone, Gaulin said.

Gaulin and Lassek considered two economic factors as well: per capita gross domestic product (a measure of average wealth in each nation) and per student expenditures on education. “Each of these factors helps explain some of the differences between nations in test scores, but the fatty acid profile of the average mother’s milk in a given country is a better predictor of the average cognitive performance in that country than is either of the conventional socioeconomic measures people use,” said Gaulin.

From their analysis, the researchers conclude that both economic wellbeing and diet make a difference in cognitive test performance, and children are best off when they have both factors in their favor. “But if you had to choose one, you should choose the better diet rather than the better economy,” Gaulin said….

Their results are particularly interesting in 21st-century North America, Gaulin noted, because our current agribusiness-based diets provide very low levels of DHA — among the lowest in the world. Thanks to two heavily government-subsidized crops — corn and soybeans — the average U.S. diet is heavy in the bad omega-6 fatty acids and far too light on the good omega-3s, Gaulin said.

“Back in the 1960s, in the middle of the cardiovascular disease epidemic, people got the idea that saturated fats were bad and polyunsaturated fats were good,” he explained. “That’s one reason margarine became so popular. But the polyunsaturated fats that were increased were the ones with omega-6, not omega-3. So our message is that not only is it advisable to increase omega 3 intake, it’s highly advisable to decrease omega-6 — the very fats that in the 1960s and ’70s we were told we should be eating more of.”

Gaulin added that mayonnaise is, in general, the most omega-6-laden food in the average person’s refrigerator. “If you have too much of one — omega-6 — and too little of the other — omega 3 — you’re going to end up paying a price cognitively,” he said.

The issue is a huge concern for women, Gaulin noted, because “that’s where kids’ brains come from. But it’s important for men as well because they have to take care of the brains their moms gave them.

So not only did the US government’s agricultural subsidies support growing more corn and soybean oils which are negative for brain growth, they recommended diets heavy in carbs, starches, and high-omega-6 vegetable oils that made the population one of the fattest in the world.

Reference:

W.D. Lassek, S.J.C. Gaulin. Linoleic and docosahexaenoic acids in human milk have opposite relationships with cognitive test performance in a sample of 28 countries. Prostaglandins, Leukotrienes and Essential Fatty Acids (PLEFA), 2014; DOI: 10.1016/j.plefa.2014.07.017

Fish and Fish Oil for Better Brain Health

Costco Canned Salmon Filet

Costco Canned Salmon Filet

Previously I posted about studies showing regular fish oil supplements could help ward off dementia.

The Atlantic in a “This is Your Brain on Fish” by James Hamblin covers the evidence that regular consumption of baked or broiled fish having similar positive effects on brain tissue and functioning:

Dr. Cyrus Raji, a resident radiologist at UCLA, appreciates value beyond the cosmetics of a thick cerebral cortex. He’s the lead researcher in a new study in the current American Journal of Preventive Medicine that found that people who regularly eat fish have more voluminous brains than those who do not—in such a way that stands to protect them from Alzheimer’s disease.

“Understanding the effects of fish consumption on brain structure is critical for the determination of modifiable factors that can decrease the risk of cognitive deficits and dementia,” Raji and colleagues write. The team has previously shown gainful effects of physical activity and obesity on brain structure.

This study found that eating fish—baked or broiled, never fried—is associated with larger gray matter volumes in brain areas responsible for memory and cognition in healthy elderly people.

“There wasn’t one type of fish that was the best,” Raji told me by phone, probably while eating fish. “All that mattered was the method of preparation.” Fried fish had a unique dearth of benefits to the brain.

People who eat fish at least once a week have larger gray matter volumes in the red/yellow areas. “If you eat fish just once a week, your hippocampus—the big memory and learning center—is 14 percent larger than in people who don’t eat fish that frequently. 14 percent. That has implications for reducing Alzheimer’s risk,” Raji said. “If you have a stronger hippocampus, your risk of Alzheimer’s is going to go down.”

“In the orbital frontal cortex, which controls executive function, it’s a solid 4 percent,” Raji said. “I don’t know of any drug or supplement that’s been shown to do that.”

Speaking of supplements, the researchers initially looked to omega-3 fatty acids as the driver of these benefits. But when they looked at the levels of omega-3s in people’s blood, they didn’t correlate with better brain volumes.

“These findings suggest additional evidence that it is lifestyle factors—in this case, dietary intake of fish,” the researchers write, “and not necessarily the presumed biological factors that can affect the structural integrity of the brain.”

Omega-3 fatty acids have previously been shown to slow cognitive decline. In one study, higher levels of omega-3 fatty acids in people’s blood were associated with lower rates of brain atrophy observable over just a four-year period. We also know that when rats are fed diets low in omega-3 fatty acids, they have increased signs of dementia, possibly mediated by insulin and related buildup of amyloid plaques in their tiny brains.

Eating more omega-3 fatty acids, a lot of fruit, and not much meat, has previously been associated with increased volume throughout the brain’s gray matter. Recent research in the journal Neurology found that elderly people with high levels of omega-3 fatty acids in their blood had better cognitive function than those with lower levels. MRIs of their brains showed larger volumes, too. (The associations also held for vitamins B1, B2, B6, B12, C, D, and E, and folate.)

Drs. Deborah Barnes and Kristine Yaffe at UCSF recently calculated in Lancet Neurology that up to half of cases of Alzheimer’s disease “are potentially attributable” to seven modifiable risk factors: diabetes, midlife high blood pressure, midlife obesity, smoking, depression, cognitive inactivity or low educational attainment, and physical inactivity. Minimal inroads in those areas, they say, could result in millions fewer cases of Alzheimer’s.

People who ate fish once per week were just as well off as those who ate it more frequently.
Researchers at the University of Pittsburgh School of Medicine corroborate, “Our research has consistently shown that it is the interactions among these risk factors with the patho-biological cascade of Alzheimer’s disease that determine the likelihood of a clinical expression as dementia or mild cognitive impairment.”

Specific suspects in the fish-brain benefit paradigm are omega-3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which seem to increase the size of the amygdala and anterior cingulate gyrus, and possibly overall brain volume. DHA and EPA can also affect the way neural synapses fire.

I have a can of Costco salmon filet every day for lunch; it’s an easy, delicious way to both meet protein needs and consume the healthy fish oils that protect and increase brain power.

Fish Oil Supplements Ward Off Dementia

For more on good supplements and life-extending habits:

Getting to Less Than 10% Body Fat Like the Models – Ask Me How!
Low-Dose Aspirin Reduces Pancreatic Cancer
Daily Aspirin Regimen Reduces Cancer Rates
Almonds: Superfood, Eat Them Daily for Heart Health
Fish Oil Supplements Ward Off Dementia
Lower Back Pain: Acetaminophen (Tylenol, Paracetamol) Useless
Cleanses and Detox Diets: Quackery
Gluten-Free Diets: The Nocebo Effect
Scams: Multi-Level Marketing, Herbalife
Vitamin D: Anti-Dementia?
Salt: New Research Says Too Little May Be Unhealthy