A good diet is central to overall good health and a healthy diet that provides the right balance of carbohydrate, fat and protein can reduce the risk of developing many types of chronic disease. For many years we have been advised that eating too much fat is bad for us, with high-fat diets linked to cardiovascular disease, stroke, obesity related conditions such as metabolic syndrome and type II diabetes, and even some forms of cancer.

A very important element of the diet, however, relates to the types of fat that we eat. Saturated fats and trans fats, found in animal products and processed foods, have a negative effect on our health. In contrast, polyunsaturated fats (omega-6 and omega-3) have substantial beneficial effects on our heath because they are converted in the body to powerful hormone-like substances called ‘eicosanoids’. It is these eicosanoids that regulate physiological functions, with major roles in cardiovascular health, inflammation, immunity and mood.

Consuming a diet that is balanced in these types of fat can help to ensure that our bodies work most efficiently, right down to the cellular level. Consuming too much in the way of omega-6 fatty acids, however, can have negative consequences. Omega-6s are found in plant oils such as vegetable oil and corn oil, or non-organic meat (these animals are fed on grains rich in omega-6), and while omega-6 fats are essential for good health, if omega-3 intake is low, the omega-6 pathway shuttles down an inflammatory route and can result in the over-production of eicosanoids from a specific type of omega-6 called arachidonic acid (AA). This triggers pain processing pathways and increases the production of inflammatory products, which may lead to over-stimulation of the immune system. When, however, adequate omega-3 (which has the opposite effect of omega-6) is consumed, the omega-6 pathway is able to produce anti-inflammatory products from a fatty acid called dihomo-gamma linolenic acid (DGLA), and the production of AA products is reduced.
Indeed, the balance between omega-3 and omega-6 is vitally important for immunity and overall wellbeing, since they interact with each other in the body, affecting various physiological processes. Generally, Western diets are very high in omega-6 and low in omega-3. Increasing omega-3 fatty acids, especially one known as EPA (eicosapentaenoic acid) found in oily fish, can help reduce the production of specific cytokines and proteins, which trigger pain and inflammation and decrease the risk of cardiovascular disease, inflammatory diseases and immune diseases through preventing the incorporation of inflammatory AA.

EPA is known to reduce the incorporation of AA and therefore also the production of inflammatory products and cytokines, making it a sensible solution to increase our omega-3 intake. The easiest, most effective way to do this is to consume more fish. Unfortunately, since there is an association between fish consumption and contamination from levels of toxins such as methyl mercury, PCBs and dioxins, we are restricted in terms of the types of fish we can eat. Larger, longer living species, for example, are more likely to contain higher amounts of contaminants. Therefore, whilst eating fish may be the easiest way to increase omega-3 levels, the risk to health due to contamination levels in some fish species may outweigh the benefits. Highly concentrated and purified fish oil supplements offer a convenient and safe way of ensuring optimal levels of these important fats are met.
Omega-3 supplements rich in EPA are becoming increasingly common as a viable treatment for a variety of conditions where altered immune, inflammatory or pain pathways are present, and there has been a plethora of research investigating the role of omega-3s in managing conditions where there is an exaggerated immune response, increased inflammation and chronic pain.

There are two main omega-3 fatty acids (EPA and DHA) present within fish oil, with differing biological actions. It appears that, of the two, EPA has the strongest effect on inflammation and immunity. Given the large variation in strength and concentration between different products, not all fish oils offer the same benefits and care should be taken if deciding on using fish oils as an alternative/add-on treatment in managing symptoms of a specific condition. For example, both the concentration and ratio of EPA and DHA within fish oil appears to be important. Fish oils that are high in EPA and low in DHA (or absent in the case of Vegepa which contains exclusively EPA omega-3) have been consistently shown to be superior for treating conditions for which exaggerated immune and inflammatory responses are key players.

As such, several authors hypothesise that, in a given supplement, it is the EPA that is in excess of DHA that is the active component, the actions of which are unopposed in the body and are free to exhibit a therapeutic outcome (Martins, 2009, Sublette et al., 2011, Bloch and Qawasmi, 2011). It is likely that the absence of DHA, and therefore absence of competition between EPA and DHA for biological sites of action, may be in part responsible for the positive outcomes seen in such studies. As previously suggested, however, not all omega-6 fats are ‘bad’ for us and the addition of gamma-linolenic acid, (an anti-inflammatory omega-6 found in evening primrose oil) can further prevent AA accumulation, providing enhanced benefits to a supplementation regime through the increased production of DGLA-derived anti-inflammatory by-products (Barham et al., 2000).
It is widely acknowledged that omega-3 fatty acids play an important role in preventing the development of inflammatory diseases by directly and indirectly affecting different stages of the immune response. In addition, EPA and GLA in combination can alleviate inflammatory processes that already exist, thus highlighting the therapeutic importance of incorporating these fatty acids into the diet.

BARHAM, J. B., EDENS, M. B., FONTEH, A. N., JOHNSON, M. M., EASTER, L. & CHILTON, F. H. 2000. Addition of eicosapentaenoic acid to gamma-linolenic acid-supplemented diets prevents serum arachidonic acid accumulation in humans. The Journal of nutrition, 130, 1925-31.
BLOCH, M. H. & QAWASMI, A. 2011. Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. Journal of the American Academy of Child and Adolescent Psychiatry, 50, 991-1000.
MARTINS, J. G. 2009. EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. Journal of the American College of Nutrition, 28, 525-42.
SUBLETTE, M. E., ELLIS, S. P., GEANT, A. L. & MANN, J. J. 2011. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. The Journal of clinical psychiatry.

Christmas is closing in so below are the hours our order line will be open over the Christmas Period:

Friday 23rd December: 9am – 4pm
Monday 26th December (Boxing Day): CLOSED
Tuesday 27th December: CLOSED
Wednesday 28th December: 9am – 5.30pm
Thursday 29th December: 9am – 5.30pm
Friday 30th December – 9am – 4pm
Monday 2nd January – CLOSED
Tuesday 3rd January – 9am – 5.30pm

Remember to order in time for Christmas!

If you want to ensure you receive your next consignment before Christmas, please place your order before 3pm on 20th December.

If you place an order online between the 23rd and 27th December, it will be despatched between the 28th and 30th December.

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Veggie bean and barley soup

This recipe for hearty, homemade barley, bean and vegetable soup is both healthy and filling and is enough for around four people. It takes about an hour to prepare and cook.

Ingredients:
• 1 red onion, diced
• 2 celery stalks, diced
• 1 carrot, diced
• 1 parsnip, diced

• 1 small courgette, diced
• 2 cloves garlic
• 2 tbsp extra virgin olive oil
• 8 cups of a good quality vegetable stock
• 2 tbsp dark soy sauce
• 2 tbsp marmite
• 1 cup pearl barley uncooked
• 1 cup mixed beans, pre-soaked if dry
• 1 generous squeeze tomato purée
• ½ red chilli (or to taste!)

• ½ tsp cracked black pepper
• ½ tsp mixed herbs
• ½ tsp celery salt or sea salt

Method
Heat the oil in a deep pan and fry the onions, celery, garlic, parsnip, courgette, chilli and carrots until soft. Add the vegetable stock, barley and beans, and cook for a further 20 minutes, allowing extra time if the beans are not fully cooked. Add the tomato purée, soy sauce, marmite, celery salt, mixed herbs and cracked black pepper. Simmer for a further 10 minutes and serve with fresh crusty (preferably wholemeal) bread.

Red peppers

Vitamin C is perhaps the most important and well documented vitamin for supporting a healthy immune system; oranges and other citrus fruits are usually first in line when we want increase our vitamin C intake.  However, did you know that one large red bell pepper contains over 200mg of vitamin C, almost three times the amount found in an average orange!  Red peppers are also rich in the compound lycopene, normally associate with tomatoes and one of the most potent antioxidants found in food.  As well as supporting immune function by scavenging free radicals, lycopene has  been linked to the prevention of diseases such as cancer.  Red peppers are also a rich source of the amino acid tryptophan, shown to be helpful for sleep, combating stress, weight loss and mood enhancement.  Adding some sliced red pepper to sandwiches and salads, or crudités with humus, may just help to keep you both happy and healthy!

Garlic

Garlic contains thiosulfinates and sulfoxides, powerful compounds that help the body prevent and fight infections.  Importantly, consuming garlic doesn’t stop the inflammatory response altogether since it is an essential part of the immune system for certain infections, but rather it modulates it and helps to prevent it from going awry.   You can add garlic when cooking, eat it raw if you dare or, for those of you who wish to keep your friends close, purchasing garlic capsules is a less offensive alternative.

Broccoli

Broccoli is a very useful vegetable, packed with phytonutrients and phytochemicals, including sulforaphane – an organosulfur compound with a myriad of health benefits.  Sulforaphane is found in a number of cruciferous vegetables such as cauliflower, cabbage and kale; the richest source of sulforaphane is broccoli sprouts, which have concentrations approximately 10 times that of mature broccoli.   Sulforaphane not only boosts the immune system but is also a powerful antioxidant and stimulator of natural detoxifying enzymes. Broccoli is also a good source of vitamin C, as well as being particularly rich in vitamin K, involved in immune function and wound repair.  In fact, 100g cooked broccoli provides the RDA for vitamin C and twice the RDA for vitamin K.

Carrot juice

Carrots are a particularly rich source of beta-carotene, a powerful phytonutrient that boosts the immune system’s production of infection-fighting natural killer cells and T cells, which help to kill off undesirable microbes. Cooking carrots destroys many of the health benefits, but their raw juice retains all the nutrients. Carrot juice is not only a deliciously sweet alternative to eating cooked carrots but is also a rich source of other immune boosting nutrients, including vitamin C and many B vitamins.

Brazil nuts

Many studies suggest that the body needs selenium in order for the immune system to work properly. Selenium, along with other minerals such as zinc and magnesium, can influence how we respond to infection by increasing the number of white blood cells, which boosts the body’s ability to fight illness and infection. Nuts, especially Brazil nuts, are a great source of selenium, magnesium and zinc.  In fact, just a few Brazil nuts daily will provide the current RDA of 70μg.  For those who don’t like nuts, shellfish, fish, liver and sunflower seed are also rich sources of this important mineral.

Whether we are feeling mildly under the weather or have a full-blown cold, a fully functioning immune system is key to a swift recovery.  Incorporating a good variety of unprocessed, unrefined foods in your diet will help support a strong immune system.   Fruit and vegetables are particularly rich in immune supporting nutrients, many of which need to be consumed on a regular basis to avoid depletion of body stores.  Surprisingly, many of us still fall far short of the government recommendation of ‘5-a-day’.

Got a health-related question? Email Dr Nina Bailey, our in-house Nutrition Scientist.

The omega-3 polyunsaturated fats EPA and DHA are essential for normal cellular function and are also converted to hormone-like substances called ‘eicosanoids’ and ‘docosanoids’, which are involved in the regulation of immunity, platelet aggregation and inflammation. Marine sources provide our major dietary intake and we are advised that two portions of fish weekly are required to meet government recommendations of EPA and DHA of 0.45g/day. Given the wide-ranging and increasing evidence that deficiencies in omega-3 play a role in numerous health conditions and diseases, it is generally accepted that consuming fish is more beneficial than the risks encountered through contamination of mercury, PCBs and dioxins; importantly, it should be understood that it is possible to choose fish species that are rich in omega-3 but low in contaminants.

Although fish can be eaten raw (e.g. as sushi), a variety cooking methods are generally employed, including steaming, boiling, grilling, baking and frying, all of which influence the bio-availability of compounds such as methylmercury. Although cooking does not significantly modify methylmercury concentrations in fish compared to uncooked fish, it has a profound effect on bio-accessibility, or that which is absorbed during digestion. Interestingly, of the above methods frying or boiling fish have the greatest influence on decreasing the absorption of methylmercury when compared to raw fish, which has the highest absorption rate. Furthermore, it is noteworthy that drinking phytate-containing beverages such as green tea, black tea or coffee simultaneously with eating fish can also decrease fish mercury absorption. Decreasing absorption of heavy metals in fish and are chelating agents that can bind to certain dietary minerals including iron, zinc, manganese and, to a lesser extent, calcium, and slow their rate of absorption. We are advised not to consume tea or coffee with meals for this very reason; however the combined effect of cooking and the addition of tea or coffee can lead to very low levels of methyl mercury absorption when consuming fish (Ouedraogo & Amyot 2011).

Attempting to maximize dietary intake of omega-3 whilst minimising contaminant exposure can be achieved to some extent through careful food choices and through cooking methods utilised. However, boiled fish may not be to everyone’s liking, and frying fish can lead to loss of omega-3 during the cooking process. The simplest way to ensure your omega-3 needs are met is through the use of purified and concentrated fish oil, which offers a safe and convenient alternative to fish consumption itself and may be more suitable for those individuals who are actively seeking to avoid ingestion of heavy metals.

Igennus supplements are routinely independently batch tested and certified free of mercury, PCBs and dioxins.

1. Mahaffey KR, Sunderland EM, Chan HM, Choi AL, Grandjean P, Marien K, et al. Balancing the benefits of n-3 polyunsaturated fatty acids and the risks of methylmercury exposure from fish consumption. Nutr Rev 2011;69(9):493-508.
2. Ouedraogo O, Amyot M. Effects of various cooking methods and food components on bioaccessibility of mercury from fish. Environ Res 2011;111(8):1064-9.

Cholesterol and triglycerides are types of fat (or lipid) that circulate within the bloodstream and generally get quite bad press. Whilst it is important to keep tabs on both types of fat, they actually have important structural and functional roles within the body, and we can’t do without them. Cholesterol is required for building and maintaining cell membranes, and is the precursor to several essential hormones. Triglycerides, which are actually chains of fatty acids, provide us with a direct source of energy. Having too many circulating triglycerides is often a sign of metabolic syndrome, which can lead to type II diabetes as well as raising the risk of heart disease. The chances are, if you have high triglycerides you may also have high cholesterol levels.

Cholesterol travels the body in the form of lipoproteins, of which there are several types. The most significant and well known ones are: high density lipoprotein (HDL) cholesterol – often called “good” cholesterol, and low density lipoprotein (LDL) cholesterol – often called “bad” cholesterol. When LDL cholesterol levels are too high, the LDL lipoprotein tends to stick the lining of the blood vessels that may lead to atherosclerosis, the development of sticky plaques that can build up and obstruct the normal blood flow. An elevated LDL cholesterol level is therefore a major risk factor for heart disease and stroke. In contrast, HDL lipoprotein “scours” the walls of blood vessels removing excess cholesterol and transporting it back to the liver for processing. Having higher HDL levels than LDL is essential for a healthy cardiovascular system.

Omega-3 fatty acids, especially EPA and DHA found in fish and fish oil, are highly effective in lowering elevated blood triglyceride levels and have become an increasing treatment option, as an alternative to pharmaceutical medication. Whilst fish oils have been shown to lower triglyceride levels, a ‘side effect’ has been observed with generic EPA and DHA combined oils – they actually increase LDL levels, thus cancelling out some of the benefits in terms of reducing the risk of developing heart disease. This isn’t bad news for all fish oils, however. When researchers looked at the individual actions of EPA and DHA by way of head to-head comparison studies of EPA and DHA in patients with dyslipidemia, both EPA and DHA lowered triglyceride levels, but only DHA raised LDL levels. Such findings have led to an increased interest in treatments using ethyl-EPA only oils and the aptly named MARINE study was the latest of several to report its findings (Bays et al, 2011)

This double-blind study randomized 229 dyslipidemia, patients (with or without background statin therapy) to 12 weeks of supplementation with ethyl-EPA 4 g/day, ethyl-EPA 2 g/day, or placebo. Compared to the placebo, after three months of treatment, ethyl-EPA 4 g/day reduced placebo-corrected median triglceride levels by approx 33.1% and 2 g/day by approx 20%. Importantly, neither ethyl-EPA 4 g/day nor 2 g/day significantly increased the LDL cholesterol levels, but both significantly reduced very low density lipoprotein cholesterol (VLDL) and total cholesterol, with no significant effect on HDL cholesterol.

Such studies are invaluable for clarifying the individual and unique properties of EPA and DHA. Given that fish species – and to some extent fish oils – hold very different ratios of EPA and DHA, it is not surprising that epidemiological studies, as well as intervention studies, have diverse and often times conflicting outcomes. These differing outcomes are seen not only with cardiovascular and heart health, but a number of other areas such as depression and neurodevelopmental disorders, where EPA over DHA is being recognised as the predominant protective/active fatty acid. Certainly increasing numbers of studies and meta-analysis of large numbers of studies are recognising the importance of the EPA to DHA ratio within treatment oil (Bloch & Qawasmi 2011; Sublette et al, 2011).

Bays HE, Ballantyne CM, Kastelein JJ, Isaacsohn JL, Braeckman RA, Soni PN. Eicosapentaenoic acid ethyl ester (AMR101) therapy in patients with very high triglyceride levels (from the Multi-center, plAcebo-controlled, Randomized, double-blINd, 12-week study with an open-label Extension [MARINE] trial). Am J Cardiol 2011;108(5):682-90.

Bloch MH, Qawasmi A. Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. J Am Acad Child Adolesc Psychiatry 2011;50(10):991-1000.

Sublette ME, Ellis SP, Geant AL, Mann JJ. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. J Clin Psychiatry 2011.

Knowing which nutrients could be missing from the diet can help the health conscious vegetarian/vegan to plan meals ensuring all aspects of good nutrition are met.  As such, we have listed the most common nutrients whose absence may be of concern.

Omega-3 fatty acids

The long-chain omega-3 fatty acids, EPA and DHA are important for cardiovascular health, improving immune function and counteracting inflammation, as well as for infant visual function and neurodevelopment. Compared with non-vegetarians, vegetarians (and particularly vegans) tend to have lower blood levels of EPA and DHA as these are predominantly found in marine foods.  Non-fish eaters must derive these long-chain fats from the plant-derived omega-3 ALA.

Physical signs of fatty acid deficiency include rough or dry skin and hair, dandruff, and soft or brittle nails, low mood and forgetfulness.  Long-term omega-3 deficiency is linked to a number of cardiovascular, inflammatory and autoimmune diseases, as well as conditions such as depression and chronic fatigue syndrome that respond well when EPA levels are increased. Whilst there are algae sources of DHA, no vegetarian source of EPA is currently available.  ALA, the precursor to EPA and predominantly found in seeds, nuts and oils such as flaxseed oil, doesn’t convert well to EPA and DHA.  Echium seed oil, on the other hand, is a new and unique source of omega-3 that has ‘fish-oil like’ qualities because of its high content of the omega-3 fatty acid SDA and is considered to be an ideal solution for vegetarians and vegans to achieve optimal omega-3 levels.

Zinc

Zinc is required to support numerous functions within the body, including supporting the body’s immune system.  Although overt zinc deficiency is not common in vegetarians, their zinc intakes may be marginal or fall below recommendations.  Vegetarians and vegans consume foods that are high in products called phytates, compounds that can have a significant effect on zinc absorption.  As such, vegetarians consuming diets rich in unrefined grains, nuts, and legumes, may have zinc requirements that are higher than non-vegetarians.  Consuming fortified cereals can help meet requirements, and certain food preparation techniques, such as soaking and sprouting beans, grains, and seeds can increase zinc bioavailability.

Vitamin B12

Vitamin B12 or cobalamin is needed for building proteins in the body, the formation of red blood cells, and for the normal function of the nervous system.  A slight deficiency of vitamin B-12 can lead to anaemia, fatigue, mania, and depression, while a long-term deficiency can potentially impact on the normal function of the nervous system.  Whilst found in high amounts in cheese, eggs, and milk, vegans must obtain this important vitamin through fortified foods, such as fortified soy and rice beverages, breakfast cereals and meat substitutes, with marmite being a well recognised source.

Iron

Iron is probably best known for its role in forming haemoglobin, needed for transporting oxygen around the body in red blood cells. Vegetarians often have an iron intake that is similar to or slightly better than that of non-vegetarians, so the issue of iron adequacy is really one of iron bioavailability.  Iron from plant sources or ‘non-heme’ iron is less well absorbed than iron derived from animal sources.  People should avoid drinking beverages, such as tea, coffee, herb teas, or cocoa, with meals as compounds like phytates, and the polyphenolics present in these drinks, can seriously reduce the bioavailability of iron. On the other hand, swapping for drinks known to be a rich source of vitamin C such as orange juice will help increase iron absorption from plant foods.

Calcium

Calcium is the most abundant mineral in the body, providing structure for bones and teeth, aiding in the control of muscle and nerve function and playing a role in blood clotting.  Calcium intakes of lacto-vegetarians are similar to, or may be higher than, those of non-vegetarians, whereas intakes of vegans tend to be lower than both groups and may fall below recommended intakes.  As such, vegans may require calcium-fortified foods such as fruit juices, soy and rice milk, and fortified breakfast cereals to meet their calcium needs.  Calcium levels are regulated in part by vitamin D, which is present in spreads and fortified cereals.  Vitamin D is also made in the skin through sun exposure, so getting out into the sunshine is another way of increasing levels.

Being aware of which nutrients are needed daily and which possibly less often, what not to eat with certain foods, and which foods should definitely be combined may require a little education but also ensures that the vegetarian or vegan diet not only offers colourful and tasty food but food that is sufficiently nutritious to meet all of the body’s requirements.

Researchers, recruiting 8964 individuals who were free of depression at enrolment, reported 493 cases of depression after median follow-up of 6·2 years.  Participants were classified as incident cases of depression if they reported a doctor’s diagnosis of depression or the use of antidepressant medication in at least one of the follow-up questionnaires.  Food frequency questionnaires were used to establish regular dietary habits and the consumption of fast food (hamburgers, sausages, pizza) and processed pastries (muffins, doughnuts, croissants) assessed at baseline.    A higher risk of depression was associated with those participants consuming the highest amounts of fast food and commercial baked goods compared to those with the lowest level of fast food consumption.  Importantly, the results did not change after adjustment for the consumption of other food items that could be considered to have a protective effect on depression risk.

Whilst the introduction of food processing and refining has led to cheaper, highly available foods such as those reported in this study, such foods are typically of poor nutritional value. Inrecent years, there have been great changes in the way we see food and how we eat. The substantial rise in availability and consumption of highly processed ‘convenience’ and ‘junk’ food is seen as an appropriate response to our lives: fast living requires fast, instant food.     Indeed, the 24/7 culture in which many of us now juggle a busy work life with family, personal interests and social commitments, often necessitates convenience eating, with little awareness of its nutritional content or the impact this might have on our health.  Coupled with the fact that we tend to over-eat the wrong types of food when we’re feeling stressed, depressed or short of time, the diets of many, particularly in the West, are suffering – a factor in the deterioration of our mental and physical health.   What is apparent is that, while many people are increasingly aware of the role of healthy eating in protecting against conditions such as cardiovascular disease or diabetes, the link between diet and its role in maintaining mental well-being is not so well known.  The long-term effects, however, are routinely and consistently exposed as having a significant negative effect on our health and our mood.

The message is getting louder, but still has to be heard by many more, that there is a need to eat well to avoid (or at least minimise the risk of) physical and mental ill health. Food types such as those defined in this recent study are often high in saturated fat and/or refined sugar and low in essential vitamins and minerals.  Sugar, for example, is a major cause of fluctuating mood because when you eat something sugary, your blood sugar level rises sharply, followed an hour or so later by a ‘sugar low’, as the amount of sugar in your blood decreases. This has a negative effect on both mood and energy levels, leading to poor concentration, anxiety and irritability.  Coupled with this, excessive consumption of saturated fat and trans fat can change the structure of our cell membranes, causing them to become rigid and less susceptible to the actions of the mood-enhancing neurotransmitter serotonin.

Depression is a complex condition and the causes of depression are multiple, affecting no two individuals in the same way.  Diet is increasingly recognised by science to be one of the many factors that can contribute to the onset of depression.  Eliminating all sources of processed food may be a struggle for many people, but the clear message is that restricting intake of energy-dense, nutrient-free food can act as a way of reducing our risk of developing not only ill health in the future, but also as a way to reduce our chances of developing depression as we get older.

Sánchez-Villegas A, Toledo E, de Irala J, Ruiz-Canela M, Pla-Vidal J, Martínez-González MA.  Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutr. 2011 Aug 11:1-9. [Epub ahead of print]

Whilst the dramatic increase in the prevalence of dementia over the last century is in part due to an increase in average lifespan, it is also, interestingly, associated with specific areas of diet, including changes in our dietary fat intake. Increased intake of saturated fatty acids is believed to have negative effects on age-related cognitive decline and mild cognitive impairment. In contrast, present, epidemiological evidence suggests that there is a possible association between fish consumption, monounsaturated fatty acids and polyunsaturated fatty acids (PUFA; in particular, omega-3 PUFA) and a reduced risk of cognitive decline and dementia. As such, adopting a Mediterranean-type diet – low in saturated fat and high in mono and polyunsaturated fats – may be key dietary changes that can help to protect the brain from decline.

Omega-3 fatty acids found in oily fish and fish oils play a vital role in brain growth and development. The incorporation of long-chain fatty acids into neuronal membranes lowers the total cholesterol fraction, leading to increased membrane fluidity, which is essential to maintain the normal nerve function and neurotransmission crucial for learning, memory and other complex cognitive processes. Further to this, alterations in gene expression induced by these fatty acids influence the normal lifespan of our neurones and a higher intake of long-chain omega-3 fatty acids has been shown to be associated with increased overall brain gray matter volume.

It is easy to think of dementia as a normal part of growing old. It is well established however, that dementia is not necessarily a stage of life associated with increasing age. Diet, and especially food choices made in our early and mid years, plays a direct role in influencing the complex mechanisms that are involved in normal brain structure and function. Approximately 50% of neuronal membranes are composed of fatty acids, with the content of the protective myelin sheath as much as 70%. The molecule and fatty acid content of membranes play an important role in fluidity; for example, high membrane cholesterol content significantly reduces the fluidity index affecting neuronal function. Myelin integrity is also significant and long-chain polyunsaturated fatty acids are directly and centrally involved in the active phase of myelin synthesis; deficiencies can result in dysfunction in the myelination process.

Reduced dietary intake of specific nutrients and micronutrients is believed to not only increase the risk of early-onset dementia and more severe forms of dementia, but also to exacerbate existing dementia symptoms. Dietary inclusion of specific nutrients such as long-chain omega-3 in the form of highly purified supplements may not only provide an alternative and early intervention approach to dementia risk, but also may limit further developmental damage, such as cognitive loss, and improve long-term therapeutic outcomes in those individuals with early-onset dementia, as well as dementia in its most progressive stages.

Solfrizzi V, Panza F, Frisardi V, Seripa D, Logroscino G, Imbimbo BP, Pilotto A. Expert Rev Neurother. Diet and Alzheimer’s disease risk factors or prevention: the current evidence. Expert Rev Neurothe 2011 11:677-708.

It’s pretty common knowledge that consuming fish or fish oils is beneficial when considering general heart health.   However, whilst the omega-3s from marine sources are attributed to a reduced risk of developing heart disease, alpha-linolenic acid (ALA), the main omega- Starting now, we are offering a Super Sale Offer on Echiomega! So now is the time to stock up for autumn – and the winter as well! THIS OFFER ENDS ON SEPTEMBER 24, 2011, AT MIDNIGHT.

Offer:  From today you can purchase Echiomega for less than half price. This means that on top of the half price offer, you’ll save an extra 5% on your order*.

You pay as little as £5.67 for one box of 60 capsules*.

This is the perfect opportunity to save money and purchase high quality supplements that are suitable for both vegetarians and non-vegetarians.  Boost your omega-3 levels now to help avoid those autumn blues and improve your immune system before the start of the cold and flu season.

This is strictly a time-limited offer which expires at midnight on 24^th September.

Remember: there are 9 days remaining before this amazing offer closes, so make sure you benefit from these great savings.

All you need to do is quote the promo code FBECH555 while talking to a member of our friendly team or use it when placing an online order at http://shop.igennus.com or http://www.vegetarian-omega3.com/shop.

Share it with your friends, so they can also benefit from this exclusive time-limited offer.

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