Nutri News September 2022
The theme for September is Back to School!!! Articles include nutrigenetics and if a nutrient dense breakfast improves school performance. This issue also includes an easy lunch box recipe and shopping in season with figs. This month’s student spotlight is on our very own Georgina Brace and an interview with Professor Altice.
The theme for September is Back to School!!! Articles include nutrigenetics and if a nutrient dense breakfast improves school performance. This issue also includes an easy lunch box recipe and shopping in season with figs. This month’s student spotlight is on our very own Georgina Brace and an interview with Professor Altice.
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Berries<br />
Berries possess antioxidant compounds known as flavonoids.1,2 The particular flavonoids in berries are<br />
called anthocyanins, which are compounds known for producing the rich and vibrant colors seen in<br />
berries, as well as having specific anti-inflammatory properties. Flavonoids, when consumed regularly,<br />
have been proven to support memory and potentially delay cognitive decline. This is due to the<br />
protection that antioxidants provide against oxidative stress and inflammation, both of which<br />
contribute to brain deterioration and the development of neurodegenerative diseases. Blueberries<br />
specifically have been shown to enhance communication between brain cells, thereby improving<br />
memory and cognitive processes.<br />
Eggs<br />
If one thing is certain, it is that eggs are a superfood worth integrating into every diet. Eggs are a good<br />
source of choline, folate, B6, and B12, which are all nutrients strongly linked to improved brain health.3<br />
Choline in particular plays an important role in the regulation of both memory and mood, with high<br />
intakes being correlated with stronger memory and cognitive function. Although not much research has<br />
been done on eggs and brain function specifically, the aforementioned nutrients have been shown to<br />
play a significant role in brain health.<br />
Dark Chocolate<br />
Finally, we have a fan favorite: dark chocolate. Cocoa powder and dark chocolate (which is at least 70%<br />
cacao) contain several compounds that can enhance mental function, such as antioxidants, flavonoids,<br />
and caffeine.2,3 Some research has shown that people who frequently consume dark chocolate<br />
actually perform better in mentally demanding tasks. So, next time you go for that chocolate bar, go for<br />
dark chocolate!<br />
References<br />
1. Ekstrand B, Scheers N, Rasmussen M, Young J, Ross A, Landberg R. Brain foods - the role of diet in brain performance and health. <strong>Nutri</strong>tion Reviews. 2020;79(6):693-708. doi:10.1093/nutrit/nuaa091<br />
1. Foods linked to better brainpower. Harvard Health. Published March 6, 2021. Accessed July 30, <strong>2022</strong>. https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower<br />
1. Jennings K. 11 Best Foods to Boost Your Brain and Memory. Healthline. Published June 4, 2021. Accessed July 30, <strong>2022</strong>. https://www.healthline.com/nutrition/11-brain-foods#TOC_TITLE_HDR_6<br />
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