Posts Tagged “brain health”
FOLSOM, Calif. – California Walnuts is raising awareness of the health benefits associated with omega-3 alpha-linoleic acid (ALA), while spotlighting the many ways that the versatility of walnuts can help increase the intake of omega-3 in the diet.
Walnuts are the only tree nut that provide an excellent source of the plant-based omega-3 alpha-linolenic acid (2.5g/oz), which research indicates may play a role in heart health, brain health and healthy aging.
In fact, a 2022 study published in Advances in Nutrition found that given the accumulating evidence on omega-3 ALA and cardiovascular-related outcomes, food sources high in ALA should be included as part of a heart-healthy dietary patten.2
While research continues to reinforce the many health benefits of walnuts, they are also an easy food to incorporate in the everyday diet, whether as an on-the-go snack or as part of a meal. They are delicious on their own, but also add great texture to salads, yogurt or baked goods. Walnuts can be a key ingredient in rich, satisfying spreads such as hummus, muhammara, pesto or walnut butter. Many consumers are not aware that walnuts also shine as a plant-based, center-of-the-plate ingredient.
Finely chopped or ground walnuts blended with legumes or mushrooms can be used as a plant-based alternative to ground beef or poultry in a variety of global dishes, ranging from meatballs to Mexican Walnut “Chorizo” Burritos to Indian Spiced Walnut Crumbles. This ground walnut meat can also be frozen for easy, make-ahead meals that offer a simple way to meet the recommended omega-3 intake.7
“To celebrate the power of omega-3, we are kicking off our fourth annual global month-long campaign on March 1, to highlight that walnuts are an incredibly functional and versatile food that makes omega-3 consumption tasty and easy for people of all ages,” shares Robert Verloop, CEO of the California Walnut Commission. “Walnuts are the only nut and one of just a few foods that provide a rich source of plant-based omega-3. We want to inspire people to reap the health benefits of those omega-3s by enjoying walnuts in their daily snacks and meals. And, to keep your walnuts fresh at home, be sure to store them in the fridge or freezer!”
California Walnuts’ Power of 3 campaign features recipes, videos, social media content, digital advertising, instore promotions and more to inspire people around the world to enjoy the flavor, texture and nutritional benefits that walnuts bring to their lives. For more information about the benefits of California walnuts along with new global plant-forward recipe inspiration, visit walnuts.org/power-of-3/ and be sure to share your own walnut culinary creations on social using the hashtag: #PowerOfOmega3.
About California Walnuts
More than 99% of the walnuts grown in the United States are from California, produced by multi-generational farmers encompassing 4,000 family orchards. California walnuts, known for their excellent nutritional value and quality, are shipped around the world all year long. With the focus on plant-forward eating, walnuts are enjoyed in a variety of innovative and delicious ways, such as a plant-based meat alternative, walnut milk and walnut butter. They are recognized as a versatile and nutritious snack, a topper for yogurt and oatmeal, and the perfect nut to pair with salads and vegetables. To explore recipes and learn more about California walnut growers, industry information and health research, visit walnuts.org.
FOLSOM, Calif. – A new research study published in Nutrients finds that blueberries have cognitive benefits. More specifically, the equivalent of a half cup of fresh blueberries per day, consumed as freeze-dried blueberry powder, was found to help middle-aged individuals against cognitive decline when implemented early in at-risk individuals.1
This is an important finding given that in the United States, nearly six million older adults live with dementia. Since limited treatments for cognitive decline exist, preventative approaches and mitigation of risk through proper nutrition are of increasing importance. Given that neurodegenerative changes associated with cognitive decline start in midlife, this research indicates that blueberries may present an opportunity for early intervention, by targeting modifiable risks like poor nutrition and related metabolic disturbance.
The randomized, double-blind, placebo-controlled trial, “Blueberry Supplementation in Midlife for Dementia Risk Reduction,” looked at the impact of blueberry supplementation to produce measurable cognitive benefits in the context of aging and insulin resistance. Participants were overweight men and women 50 to 65 years old with subjective cognitive decline and moderate insulin resistance. Over the course of 12 weeks, participants were randomly assigned to consume either freeze-dried blueberry powder or placebo powder daily. Participants were asked to consume the powder with either their morning or evening meal, mixing it with water. Pre-and post-intervention assessments of cognition and metabolism and exploratory measures of peripheral mitochondrial function were conducted.
The blueberry group experienced improved performances on measures of lexical access, such as letter fluency as measured by the Controlled Word Association task, improved performances on measures of memory interference, such as fewer recall intrusion errors as measured by the California Verbal Learning Test and reduced memory eroding difficulty in daily life activities, such as reduction of forgetfulness, as measured by the Everyday Memory Questionnaire. The blueberry group also experienced correction of peripheral hyperinsulinemia, which is associated with neurodegeneration in the brain, as well as a significant decline in fasting insulin levels.2
Based on these findings, the study authors suggest that the potential mechanisms for these findings may be associated with anthocyanins and proanthocyanidins, the bioactive flavonoid compounds found in blueberries responsible for their vibrant blue color. Importantly, these results provide support that blueberries may induce metabolic and other benefits that could serve as an early intervention for preventing the cognitive decline associated with aging.
“This is the first study of its kind to look at blueberry supplementation in middle-aged individuals at risk for future health problems and late-life dementia,” said Robert Krikorian, PhD, Department of Psychiatry & Behavioral Neuroscience, University of Cincinnati Academic Health Center and the study’s lead investigator. “Importantly, this research provides evidence that blueberry supplementation can improve cognitive function and correct high insulin levels in these participants with prediabetes.”
The study, which was supported by funding from the U.S. Highbush Blueberry Council, builds on previous research in this area, which has demonstrated improvement in long-term memory performance with blueberry supplementation in older adults with mild cognitive impairment.3 It also supports previous research that found an association between blueberry consumption and improved metabolic function in at risk individuals, such as an improvement in insulin sensitivity.4
Further research is needed to look at blueberry supplementation over a longer time period, with a more robust sample size. Additionally, longitudinal cognitive assessments would be of value to assess the influence of blueberries on the progression of cognitive decline and to more thoroughly investigate the mechanisms of neurocognitive benefit.
“While further studies are warranted, our results provide novel and exciting data regarding the potential of blueberry supplementation as a preventive intervention,” said Krikorian.
With Brain Health Month on the horizon in June, tailored resources from USHBC are available now in the Brain Health toolkit, including ready-made social media content and digital ads, tip sheets, a research deep-dive (including this study), mouthwatering recipes, eye-popping blueberry images and more.
The USHBC had no role in study design, data collection, data analysis, data interpretation, or writing of the study. For more information on blueberry nutrition research visit blueberrycouncil.org/health-professionals/health-research/.
About the U.S. Highbush Blueberry Council
The U.S. Highbush Blueberry Council is an agriculture promotion group, representing blueberry growers and packers in North and South America who market their blueberries in the United States and overseas, and works to promote the growth and well-being of the entire blueberry industry. The blueberry industry is committed to providing blueberries that are grown, harvested, packed and shipped in clean, safe environments. Learn more at blueberry.org.
By the California Walnut Commission
FOLSOM, Calif. — Multiple new research abstracts suggest walnuts may have the potential to positively affect several important health factors. From their impact on colon cancer and certain aspects of cognitive aging, to their positive effect on both gut health and vascular health, the research findings presented at Experimental Biology 2015 (EB) detail our latest understanding of walnuts’ inner workings. Running March 28 through April 1 in Boston, this annual meeting attracted an international audience of over 14,000 leading research scientists and exhibitors.
“These findings help advance the understanding of the many advantages of eating walnuts as part of a healthy diet, and add to the more than 159 published papers over 20 years that have shown how walnuts affect heart health, diabetes, cancer, cognition, fertility and weight management,” said Dennis A. Balint, CEO, California Walnut Commission.
There are numerous possible active ingredients in walnuts that may be contributing factors in providing these health benefits. One component that differentiates walnuts is alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid. Walnuts are the only nut that contain a significant amount of alpha-linolenic acid (ALA) with 2.5 grams per one ounce serving.
While scientific conclusions cannot yet be drawn from the abstracts presented at EB 2015, the following summaries share the latest findings:
- Colon Cancer: For the first time, researchers looked at whether components of walnuts have an effect on colon cancer cells. This cell study1 was conducted by the Department of Nutritional Science and Food Management at the Ewha Womans University in Korea, and showed that walnut extract significantly slowed the survival of the cancer stem cells as well as reduced the stemness of colon cancer stem cells. Given the results, researchers state there is reason to further explore the role of walnut consumption in colon cancer therapies targeting cancer stem cells.
- Gut Health: The gut microbiome is an ecosystem of bacteria that helps our bodies digest and use the food we eat; changes in the gut microbiome are linked to chronic diseases. A recent animal study2 conducted by the Department of Physiology School of Medicine at Louisiana State University Health Sciences Center looked at the effect of walnuts on two major gut bacteria communities. A diet with walnuts (approximately 2 ounce human diet equivalent) significantly altered the ratio of the two communities, therefore suggesting “a new mechanism, changing the gut microbial environment, by which walnuts may exert their beneficial health effects.” As this study was performed on animals, however, findings cannot yet be implied for humans.
- Aging, Brain Health: This animal study3 from the Human Nutrition Research Center on Aging at Tufts University looked at healthy rats, both young and old, and the impact of walnuts – a source of polyunsaturated fatty acids and nutrients such as folate, selenium, magnesium and polyphenols – on mechanisms in critical regions of the brain. Animals were segmented into three groups – one, the control group, who ate no walnuts at all (0%); a second that had 6% of their diet comprised of walnuts; and a third that had 9% of their diet comprised of walnuts (equivalent to one ounce and 1.5 ounces respectively in a human diet). The groups were monitored for ten weeks. According to the researchers, incorporating walnuts into one’s diet may have protective effects on the aging brain. As this study was performed on animals, however, findings cannot yet be implied for humans.
- Vascular Health: Microvascular function refers to the health of our smallest blood vessels, such as capillaries. A study4 from the Departments of Nutrition and Internal Medicine at the University of California, Davis of postmenopausal women with high cholesterol looked at the short-term impact of walnut consumption. The group that ate 40 grams, or 1.5 ounces, of walnuts per day saw improved vascular function. The study concludes this improvement is due to the effects from the walnut-derived fatty acids, alpha-linolenic acid (ALA) and linoleic acid (LA).
Findings like these pave the way for additional research aimed at understanding walnuts’ role in disease prevention and management.