Superfood: BLUEBERRIES!

The true superfood: Snacking on BLUEBERRIES could stop dementia developing decades later 

• A compound found in fruit may strengthen brain against Alzheimer's
• The disease and other forms of dementia affect 850,000 Britons 
• A nutritional approach represents way to mitigate risk for late-life dementia 

By FIONA MACRAE

Snacking on blueberries from middle age could prevent dementia developing decades later, scientists say.

Experts told a major US conference that a compound in the berries may strengthen the brain’s defences against Alzheimer’s.

In the absence of effective drugs, a nutritional option ‘represents a potentially potent approach to mitigate risk for late-life dementia’, they said.

Alzheimer’s and other forms of dementia affect some 850,000 Britons and cost the economy £26billion a year.

With the search for new medicines largely fruitless, despite hundreds of drug trials and billions of pounds of funding, some experts believe more emphasis should be placed on the benefits of a healthy diet.

Candidates include the humble blueberry, a ‘superfood’ already credited with lowering the risk of heart disease and cancer.

University of Cincinnati researcher Robert Krikorian (CORR) studied 47 men and women aged 68-plus who had been diagnosed with mild cognitive impairment.

The term covers the slight memory lapses that often, although not always, develop into full-blown dementia.

All were given a placebo powder or one made of freeze-dried blueberries to take once a day for four months.

The blueberry powder been specially made for the study, and one sachet contained the equivalent of a small teacupful of berries.

The volunteers were also put through a battery of mental tests at the study’s start and end, with a focus on memory and thinking skills that are eroded by dementia.

The results showed that the berries seemed to give the ageing brain a boost.

Dr Krikorian said: ‘There was a significant improvement in cognitive function in those who had the blueberry powder, compared with those who took the placebo.’

In addition scans showed the brain was more active in those who had taken the blueberry powder.

The researcher believes the benefits are due to anthocyanins, the plant chemicals that give the berries their deep blue/purple colour.

They are thought to act on the brain in various ways, including boosting blood flow, cutting inflammation, and enhancing the passage of information between cells.

The chemicals may also boost cells’ defences, an American Chemical Society conference heard.

In a second study of people who hadn’t been diagnosed with any memory problems, but simply felt they were becoming more forgetful, the berries also helped boost cognition, although to a lesser extent.

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A compound in the berries may strengthen the brain’s defences against Alzheimer’s, which combined with other forms of dementia affects some 850,000 Britons

When previous research is factored in, Dr Krikorian, who received funding from the US government, as well as from berry growers, says all the evidence points to blueberries having the potential to prevent the onset of dementia.

He said: ‘Our findings corroborate those of previous animal studies and preliminary human studies, adding further support to the notion that blueberries can have a real benefit in improving memory and cognitive function in older adults.’

He now wants to study people in their 50s and early 60s whose weight, blood pressure or other medical condition puts them at higher than usual risk of Alzheimer’s.

But, in the meantime, he advises healthy adults to stock up on blueberries.

And with research suggesting Alzheimer’s may eat away at the brain for decades before symptoms start to show, he says it is important to protect the brain from middle-age.

Dr Krikorian said: ‘I believe that berry supplementation and, in particular, blueberry supplementation, may reduce the risk for late-life cognitive decline.

‘The minimum dose is not clear but data suggest that taking blueberries several times a week should be beneficial.’

Snacking on blueberries from middle age could prevent dementia developing decades later, scientists told a US conference.

Nuts can Extend Your Life!

A handful of nuts can extend your life by two years... and it WON'T make you gain weight 

• People who eat nuts tend to live longer and suffer fewer deaths from cancer
• For women, eating just two handfuls of nuts a week may extend their lives as much as by jogging four hours a week 
• Not a single clinical trial showed the weight gain you might expect from nuts

By DR MICHAEL GREGER FOR THE DAILY MAIL

Sometimes it feels like there aren't enough hours in a day to get everything done. So instead of trying to make your day longer, why not extend your life by an extra couple of years?

That's how long your lifespan may be increased by eating nuts regularly — one handful (or about 30 grams) five or more days a week.

In one major study after another, it's been found that people who eat nuts tend to live longer and suffer fewer deaths from cancer, heart disease and respiratory disease.

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In one major study after another, it's been found that people who eat nuts tend to live longer and suffer fewer deaths from cancer, heart disease and respiratory disease

For women, eating just two handfuls of nuts a week may extend their lives as much as by jogging four hours a week.

Harvard University researchers found that women at high risk of heart disease who had a tablespoon of peanut butter five or more days a week appeared to nearly halve their risk of suffering a heart attack compared with women who ate one serving or less per week. 

And adolescent girls who consumed just one or more servings of peanuts a week appeared to have significantly lower risk of developing lumpy breasts, which can be a marker for increased breast cancer risk. 

Won't nuts make you fat? To date, there have been about 20 clinical trials on nuts and weight, and not a single one showed the weight gain you might expect. 

The nut-eaters — each of whom ate a handful or two a day — either had less weight gain than predicted, no weight gain at all, or actually lost weight. 

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Adolescent girls who consumed just one or more servings of peanuts a week appeared to have significantly lower risk of developing lumpy breasts, which can be a marker for increased breast cancer risk

In one trial, for instance, participants who ate up to 120 pistachios every day for three months didn't appear to gain an ounce. 

How could 30,000 calories vanish into thin air? One theory is that many of the cell walls of nuts pass undigested through the gastrointestinal tract — accounting for 10 per cent of the disappearing calories. 

The fact that nuts can make you feel full faster than some other foods probably accounts for about 70 per cent of the rest.

And the remaining 20 per cent? The answer appears to lie in the ability of nuts to boost metabolism — so when you eat nuts, you burn more of your own fat.

Researchers have found that within an eight-hour period, people eating an average diet burned off about 20 grams of fat.

But when walnuts were included in the diet, they burned off about 31 grams of fat.

Want To Keep Your Blood Sugar Levels Steady?

Spotlight on... low-GI

• By Jo Lewin - Associate nutritionist

Eating foods that have a low score on the glycaemic index can keep blood sugar levels steady and can even help your body metabolise fat more efficiently. Nutritionist Jo Lewin explains how the diet works...

The glycaemic index (GI) was originally designed for people with diabetes to help keep their blood sugar levels under control. But whether you are diabetic or not the GI is a useful tool for all of us when we are planning healthy meals and making food choices.

Glucose is the primary source of energy required by every cell in the body. The GI ranks carbohydrate foods based on the rate at which they are broken down into glucose. When glucose levels in the blood start to rise, the pancreas releases a hormone called insulin which promotes the take up of glucose by the cells and as a consequence brings blood sugar levels back into a more manageable range.

How does it work?

The GI is a measure of the rate at which our bodies break down the carbs in our food to energy, in the form of glucose. The speed at which this digestion occurs, and the amount it raises glucose levels in the blood is measured by a score on the GI scale. Glucose, is the reference point for all other foods and carries a score of 100. Foods with low GI ratings such as lentils, beans, wholegrains, nuts and seeds release their energy more slowly and help prevent sugar highs.

What makes a food low rather than high GI depends on the proportion of a type of starch, amylose, to another, amylopectin. Foods with a greater proportion of amylose such as lentils have lower GIs than those with more amylopectin, like potatoes, which have a high GI.

If you typically eat a lot of high GI foods such as white bread, processed breakfast cereals, cakes and biscuits you will have a lot of readily available energy in your blood, and your body will use this energy rather than turning to your fat stores.

How low-GI foods can speed up fat burning...

A sharp increase in glucose in the blood triggers the pancreas to release a rush of the hormone insulin, which removes any excess glucose. Insulin removes the surplus glucose from the blood and lowers the speed at which the body burns fat. A large surge in insulin, caused by eating high-GI foods, will start reactions in the body that leave you feeling lethargic, hungry and craving more sugar.

Eating low-GI carbohydrate foods causes a steady rise in the level of glucose in the blood, which in turn leads to a small and gentle rise in insulin. Small increases in insulin keep you feeling full and energised for hours after eating and also encourage the body to burn fat.

Foods with a GI of 70 or more are typically called 'high-GI foods' as they trigger a rapid rise in blood sugar. Foods with a GI of 55-69 are 'medium-GI foods' as they trigger a moderate increase. Foods with a GI below 55 are 'low-GI foods' because they have a minor impact on blood sugar.

Basic principles

• Low-GI foods provide natural, slowly released energy.
• Generally, the less processed a carbohydrate, the more likely it is to have a low-GI score.
• Foods that are white, including processed foods made with white flour and white sugar, tend to have a high-GI.
• High fibre foods take longer to digest and therefore produce a slower rise in blood sugar levels. Fibre also keeps you feeling fuller for longer, which helps prevent overeating. Most vegetables, wholegrains, legumes, nuts, seeds and fruits are rich in fibre when you eat them whole.

How GI scores vary

Don't be mistaken - a food's GI is not fixed. It will vary depending on a number of things - how the food has been prepared, whether it has been cooked, how hydrated it is and in the case of fresh produce like fruit, how ripe it is. An average serving of raw carrot, for example, has a GI of 16 but once peeled, diced and boiled this rises to 49. Also...

Your glycaemic response to a food depends on the other foods you eat with it

What you choose to eat with your carb-rich food will also impact the overall GI of your meal, so by combining a high GI food like potatoes with some protein like chicken will mean you lower the overall GI of your meal. When a meal includes proteins and fat the impact of the carbohydrate foods will be minimized. This is because by combining foods in a single meal the overall impact is to slow down the rate at which your body releases sugar from any single ingredient.

Make it low GI

Follow these tips to keep meals and snacks low GI:

• Choose brown (wholegrain) versions of foods like bread, pasta, rice and crackers.
• Always combine protein like fish, chicken and dairy foods with carbs like bread, potatoes and pasta – for example when snacking combine a handful of nuts (protein) with a piece of fruit (carbs).
• Use new potatoes instead of old and boil in their skins rather than mashing, baking or chipping.
• Thicken sauces using a little tahini or nut butter rather than high GI cornflour.
• Choose amylose-rich basmati rice instead of other varieties of white rice.
• Avoid 'instant' or 'easy cook' foods which tend to be more highly processed.
• Snack on unsalted nuts, seeds or oatcakes rather than sweet treats and biscuits.

What are the health benefits of eating this way?

A positive side effect is that you may lose weight following a low GI eating regime that’s because these sorts of foods tend to keep you feeling fuller for longer. Although it’s worth remembering that low GI does not mean low fat, so you may need to watch the fat content of your meals.

A low GI eating plan can also be helpful if you’re worried about your risk of type II diabetes and heart disease that’s because a low GI diet improves blood sugar and insulin control and helps manage cholesterol levels. The effect of stabilising blood sugar levels should also mean you feel improvements in energy, mood and concentration levels.

Are Your 'Sunshine Vitamin' levels Low?

Am I getting enough Vitamin D?

• By Emer Delaney - Dietitian - Are your ‘sunshine vitamin’ levels low? Discover why you need vitamin D, how to get more and what to do if you're concerned about your levels...

  

  Why do we need Vitamin D?

  Vitamin D is made in our skin via direct exposure to sunlight. Our liver and kidneys then convert it into a form we can use. Vitamin D is extremely important for strong bones and teeth, as it helps us absorb the calcium we eat and it also controls the amount of calcium in our blood.  It’s really important that our vitamin D levels aren’t low or our body won’t absorb the calcium we eat.  

  There aren't any visual signs of vitamin D deficiency. If our levels are very low and we are severely deficient, we are at risk of developing weaker bones which is a condition known as osteomalacia. Severe deficiency in children may result in soft skull or leg bones and their legs may look curved or bow-legged, which is a condition called rickets.  

  Vitamin D levels explained

  Vitamin D blood ranges	Classification
  Under 25nmol/L	Deficient
  25 - 50nmol/L	Insufficient
  50-75nmol/L	Sufficient
  Over 75nmol/L	Optimal

  How much sun do we need? 

  During the summer months, approximately 20-30 minutes of direct sunlight two to three times a week should be enough for a fair skinned person to make the vitamin D they need.  For the elderly and darker skinned people, exposure time or frequency needs to be increased two to tenfold to get the same level of vitamin D synthesis as fair skinned individuals. 

  A word of caution though, too much sun exposure can be damaging due to the risk of developing skin cancer. Only spend a small amount of time in the sun without sunscreen either early in the morning or late in the afternoon and the rest of the time be sure to cover up and avoid any chance of sunburn. 

  Amount of sun required to compensate for 49 days of no exposure

  Skin type	Minutes of July sun required
  Fair	10 - 12 mins
  Asian	30 mins
  African/ Afro-Caribbean	120 mins

  What affects our Vitamin D levels?

  Several different factors can affect our vitamin D levels such as skin pigmentation, age, season, clothing and use of high factor sunscreens. As elderly people have thinner skin they are unable to make as much of the vitamin as younger people. Also, the position of the UK means that 90% of it lies above the latitude that permits exposure to the sun rays necessary for vitamin D synthesis. The southern part of the country is marginally better positioned for vitamin D synthesis (the closer you are to the equator the better). All of these factors will have an effect on our levels.

  Approximately 60–70% of the UK adult population have insufficient levels of vitamin D in winter and spring and 16% are considered deficient. At the moment, there are no recommendations for daily intake. Whilst UK recommendations have not been set for the general population, some groups are at higher risk for developing deficiencies.  These include:

  • Pregnant and breastfeeding women
  • People who have darker skin, such as those of South Asian, African or Afro-Caribbean descent
  • Men and women who are over 65 years of age
  • Babies and children aged six months to five years 
  • Adults who stay out of the sun or cover up when outside 

   Vitamin D in our diet

  Foods that naturally contain vitamin D include oily fish such as mackerel, sardines, tinned salmon, herring and kippers.  Some foods are fortified with small amounts of vitamin D, including breakfast cereals, infant formula and margarine. There are smaller amounts found in eggs and some red meats, such as duck, goose, pheasant and venison however, the exact amount is unknown. Breast milk also contains vitamin D and mums should make sure they aren’t deficient as this will affect the levels in their milk.  

  Vitamin D-rich foods

  Food per portion	Vitamin D content
  Kipper (140g)	35µg
  Herring (140g)	31.5µg
  Mackerel (140g)	24.5µg
  Tinned salmon (140g)	17.5µg
  Sardines (140g)	10.5µg
  Duck eggs (2)	3.75µg
  Hen eggs (2)	2.5µg

Low-fat foods -- Are they really good for you?

The truth about low-fat foods

• By Kerry Torrens - Nutritional therapist
• For years now those of us watching our weight, managing our cholesterol levels or eating for a healthy heart have opted for the low-fat option. But are these low-fat foods really as good for us as we originally thought? Nutritionist Kerry Torrens investigates...

  

  Take a walk down any aisle in your local supermarket and you'll see fat-free desserts, low-fat biscuits and calorie-counted ready meals. But while our shopping baskets are full to bursting with these guilt-free foods our waist-lines keep getting bigger.

  
  

  Enter the trans-fats

  Since the 1980s there's been a boom in low-fat products as the message got out that to improve our health, especially heart health, we needed to reduce the amount of saturated fat in our diets. This means cutting back on full fat dairy foods, red meat and certain processed foods. It's true that fat supplies more than twice the calories per gram of carbohydrates, and saturated fat is the type of fat primarily responsible for clogging our arteries and increasing cholesterol levels. But, as we came to terms with this unpalatable fact, the food industry got to work replacing the animal fats in their products with un-saturated vegetable oils. Some of the changes they had to make included altering the structure of the vegetable oil so it could be used in the place of solid fats. To do this the food producers used a process called hydrogenation which created a solid or semi-solid fat thought to be more appropriate for their food processing needs.

  Unfortunately, we now know these hydrogenated fats increase levels of dangerous trans-fats which are both bad for the heart and our cholesterol. Although trans-fats can be found at low levels in some natural foods these man-made versions meant it was likely we were eating more of them. Since learning of the dangers of trans-fats the food industry and our UK supermarkets have been working hard to reduce levels of them in their products.

  
  

  Bitter sweet

  As well as altering the oils used for producing low-fat foods, manufacturers also found they had to increase the amount of sugar in their products so we continued to enjoy their taste and texture. All of this meant that the typical low-fat product tended to be high in carbs, might contain trans-fats and at the end of the day had a very similar calorie count to the original product. In fact when we eat foods high in carbs especially white refined ones, our bodies digest them more quickly. This can lead to blood sugar swings and cravings making it more difficult to control our overall calorie intake - which means that second or third 'low fat' biscuit starts to look very tempting! A diet too high in these refined carbs and sugars can be as unhealthy as a high-fat diet because it increases the risk of diabetes, heart disease and causes high cholesterol levels.

  
  

  Good fats and bad fats

  We all need some fat in our diet, not least because it makes our food more palatable and tasty. Nutritionally, fats do more than simply supply calories. Certain fats, like those in nuts, seeds and oily varieties of fish provide essential fatty acids (including the omega-3 variety). These essential fats are important for maintaining healthy blood vessels, making hormones and for the correct functioning of our nervous system. The fat in our diet also helps us absorb certain vitamins, the fat-soluble ones, which include A, D, E and K. Following a very low-fat diet makes you more likely to be low in these vitamins and that can impact your immunity, limit the body's ability to heal itself and have an influence on bone health. It's better to focus your diet on the healthier fats by including more fish, nuts, seeds and vegetable oils including avocado and olive. Here's how to make your meals naturally fat-healthy...

  
  

  Make sure you're getting good fats:

  • Eating more fish, nuts and seeds - for example choose salmon instead of bacon for a weekend brunch; snack on unsalted nuts rather than crisps.
  • Removing the skin from poultry and trimming visible fat from other cuts of meat.
  • Checking labels on food products.
  • Using good quality un-saturated oils, like walnut or pumpkin, for dipping your bread instead of using spreads.
  • Avoid frying instead steam, bake, poach or grill.
  • Replace mayo with plain yogurt - just add a squeeze of lemon juice and some mixed herbs, chives work well.
  • Make chips by baking chunky cut potato wedges with a drizzle of rapeseed oil and a sprinkle of paprika.
     

  Recommended Guideline Daily Amounts 
  (based on the average female adult)

  Total fat	70g
  Saturates	20g
  Sugar	90g

  Reading food labels

  	What's a lot...	What's a little...
  Total fat	More than 20 g per 100g	Less than 3g per 100g
  Saturates	More than 5g per 100g	1.5g or pess per 100g
  Sugar	More than 15g per 100g	5g or less per 100g

Want to feel fantastic? Eat these 10 foods!

10 foods to make you feel fantastic

Stock up your trolley with these 10 superfoods and you'll feel and look better than ever...

Blueberries

The ultimate immune-boosting food. Rich in anti-oxidants.

Carrots

High in carotene, known to boost the immune system.

Lettuce & salad greens

Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.

Beetroot

Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.

Brazil nuts

You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.

Grapefruit

Grapefruit has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.

Garlic

Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.

Cranberries

Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.

Ginger

Stimulates the immune system and circulation.

What Adolescents Need to Stay Healthy

Healthy eating: What adolescents need

• By Jo Lewin - Associate nutritionist - The teenage years are known for being turbulent, find out what teenagers need in their diet to stay happy and healthy and why…

  

  The teenage years are key for experimentation which, with regards to food, can be used to your advantage. You can introduce new foods and might be pleasantly surprised when your child eats things they wouldn’t previously touch. It is at this age that teens might become more interested in cooking and begin to learn how to cook independently. With it, this brings about a new understanding of food, which yields many positives as long as teenagers are taught the importance of a balanced diet and good nutrition.

  Teenagers today have a lot to contend with; exams, stress, exposure to unrealistic body shapes, fast food choices, alcohol and technology, not to mention the whirlwind of hormones, emotions and body changes that play havoc with confidence and wellbeing. The adolescent years are physically dominated by the production of sex hormones such as oestrogen, progesterone and testosterone, which bring about all sorts of physical and emotional changes. The teenage body typically undergoes a growth spurt and changes shape, all of which requires energy, vitamins and minerals.

  Storecupboard essentials and snacks:

  A lot of the time, your teenager will want to graze or grab a quick snack. The trick is to ensure there is good food available when they want it. Make sure there is plenty of choice – treats like good quality chocolate, dried fruit and unsalted nuts as well as plenty of foods that provide goodness as a snack or a more substantial meal put together.

  When it comes to main meals, make sure you have a few good staples such as pasta and a decent loaf of wholegrain bread which teens can transform. A good breakfast cereal or porridge oats are useful so that they have a proper breakfast - with a chopped banana, a handful of berries or an apple.

  Keep a stash of fish fingers in the freezer, plus wholemeal pitta breads. Eggs are another essential standby – boiled, poached or in an omelette they make an easy, nutritious dish. The more you encourage teenagers to eat at home, the less chance there is of them eating in fast food outlets or skipping meals altogether.

  Dieting

  If girls are dieting or restricting their fat and protein intake, their menstrual cycle could be disrupted which has the potential to affect their fertility and bone health in the future. Menstruation means that each month, girls lose some iron which you should try to replace by including iron rich foods in the diet such as lean red meat, eggs, lentils, fortified breakfast cereals, dried apricots, figs, nuts, spinach, kale, broccoli, watercress, oats and seeds.
  
  Iron also provides a key role in cell replication, so it’s essential for both boys and girls to eat enough to meet their growth needs. Rapid growth, coupled with lifestyle and poor dietary choices, can result in iron-deficiency anaemia which can make teens look and feel tired or breathless, experience poor concentration and affect mental and physical development.

  Eating for your skin

  Spotty skins is the cause of much teenage angst, so it might be that your child can be persuaded to eat more healthily on the grounds of vanity if nothing else! It is a myth that chocolate causes spots and that dairy products block the pores. What the skin does need is plenty of hydration and enough replenishing nutrients, such as zinc, vitamin C and iron. Antioxidants and omega-3 fatty acids are also essential and can be consumed through a good combination of vegetables, juices and oily fish. Oily fish are also a rich supplier of protein, essential for growth and development.

  Comfort eating and weight management

  Comfort eating often signifies their emotions are in turmoil. The best way to encourage teenagers to have a comfortable relationship with food is to eat with them as much as possible and teach them simple cooking skills. Teenagers sometimes develop anxieties around sweet food which they perceive as being fattening. If you are concerned for your child’s weight and want to try and support them without scaring or upsetting them, consider the following:

  • Hydration plays a big part so get them to drink enough water throughout the day
  • Teach them five quick dishes they can make for themselves, even a sandwich is a good option!
  • Encourage them to only eat at mealtimes, if they need a snack try raw vegetables, stewed fruits and natural yogurt, dried fruit, unsalted nuts or healthier flapjack. 
  • Keep to three meals a day plus fruit snacks. Insist on eating a healthy breakfast, even if it’s just a banana and yogurt or a smoothie. This will improve moods and energy and make them less inclined to snack.
  • As an eating pattern, emphasise plenty of vegetables and salad, lean protein such as chicken and fish and complex carbohydrates such as rice, oats, grains and potatoes.
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