Cocoa Flavanols May Boost Memory

Coffee, berries, apples, grapes, nectarines, pears and cocoa are all good sources of flavonoids and some of these should be eaten daily. I personably drink coffee, green tea, and chocolate every day!

If your diet is low in flavanols — antioxidant compounds found in foods such as green tea, apples, berries and cocoa — adding 500 milligrams a day to your diet may slow and possibly improve age-related mental decline, according to a new study.

Age-related mental decline is typically subtle. The condition impacts thinking speed and the ability to sustain attention and causes issues with word-finding, and it should not be confused with Alzheimer’s disease and other dementias, experts say.

“Older adults consuming lower levels of food-borne flavanols scored less well in tests of hippocampal memory function than individuals consuming higher levels,” said Dr. Ian Johnson, emeritus fellow at the Quadram Institute in Norwich, a center for food and health research in the United Kingdom. He was not involved with the study. The hippocampus is a part of the brain that regulates learning, spatial navigation, and storage and consolidation of memory.

When those same people were given daily supplements with flavanols derived from cocoa, however, their performance on an age-related word-recall test improved, Johnson said in a statement. He was not involved in the study, which was published Monday in the journal PNAS Neuroscience.

Flavanols, also called flavan-3-ols, are compounds that help give fruits and vegetables their bright colors. Each plant may contain more than one type of flavanol, as well as necessary micronutrients that complement each other. That’s a key reason many nutritionists recommend “eating the rainbow” to get the most benefit.

All flavanols are bioactives, naturally occurring compounds that affect processes within the body. The Academy of Nutrition and Dietetics recommended in 2022 a daily intake of 400 to 600 milligrams of flavanols. The association cited studies that showed the compounds may reduce the risk of cardiovascular disease and diabetes.

Despite the fact that the study tested 500 milligrams of flavanols derived from cocoa, that does not mean you can get similar results from eating 500 milligrams of chocolate.

“What really doesn’t contain a lot of flavonoids are chocolates,” Kuhnle said.

In order for researchers to extract as many flavonoids from the dark cocoa as possible, the extraction processed was intensely “optimized” in the lab, Kuhnle explained.

“The best way to meet 500 milligrams a day is by consuming a range of different flavanol-containing foods,” he said.

Many foods do contain enough flavanols to meet that daily level, Kuhnle said, including berries, apples, grapes, nectarines and pears. Green tea is an excellent source — but only if you drink it.

“This is really about green tea, not green tea extract,” he stressed. “Extreme amounts of green tea extract (can) cause problems. People think, ‘Oh, if I’m on x, that’s fine, twice the amount of x is better, and 10 times is even better.’

“That’s one reason to always be cautious about supplements: It’s incredibly easy to increase amounts beyond what is sensible and beyond what is useful,” Kuhnle said.

In addition, when it came to optimizing levels of flavanols, there was “no advantage in going above these 500 milligrams and it’s achievable by diet, so there’s not really any need to go to supplements,” Kuhnle said.

7 Health Benefits Of Walnuts You Won’t Want To Miss Out On

Zhu and Chaudhry both recommend eating an ounce of walnuts (about a handful) per serving, pointing to studies showing that a one-ounce serving is enoughto improve the quality of your diet and your intake of certain nutrients, like magnesium.

Compared to other tree nuts, walnuts are much higher in the plant source of omega-3 fatty acids,” says May Zhu, MBA, RD, LDN. These fatty acids can’t be made in our bodies—we get them from food—but are essential for brain health and cognition, as well as cardiovascular health.

And don’t toss the walnut skins aside. Huma Chaudhry, RD, LDN, adds that the skin of walnuts also contains high amounts of antioxidants that can “help fight inflammation and oxidative damage in the body.”

Walnuts are also an excellent source of copper, folic acid, and vitamins B6.

Benefits

Walnuts hold benefits from your head to your toes, helping support good health in your brain, heart, gut, and more. Here are their top science-backed perks of eating ’em:

They may benefit brain health.

“Walnuts contain nutrients such as healthy fats, antioxidants, and vitamin E, which all contribute to brain health by reducing oxidative stress and inflammation,” Zhu explains.

Studies suggest that the nutrients in almonds, hazelnuts, and walnuts could help prevent or even manage Alzheimer’s disease

“The plant compounds found in walnuts also have been shown to reduce inflammation and oxidative stress in the brain, reducing risk for brain disorders,” Chaudhry says. English walnuts (the most popular type) hold multiple including high amounts of polyunsaturated fatty acids, which benefit brain health. The polyphenolic compounds in walnuts reduce inflammation of brain cells and improve neurogenesis7, the formation of new neurons in the brain.

One study also discovered that regular consumption of nuts, in general, could be linked to a decreased risk for cognitive decline8.

They may benefit heart health.

“Consumption of walnuts has been linked most notably to supporting heart health,” Zhu says. This is because walnuts contain significant amounts of alpha-linolenic acid), which reduces the risk of cardiovascular disease. Eating walnuts instead of foods that have saturated fat could help lower the “bad cholesterol” (LDL) and raise your “good cholesterol” (HDL).

Another study has even linked10 walnut intake with reduced stroke rates. A group of participants that ate a Mediterranean diet including plenty of mixed nuts had a 49% reduction in risk of stroke compared with a lower-fat diet control group.

They can help to balance blood sugar.

Another of the best benefits of walnuts: Their combination of healthy fats, protein, and fiber can reduce blood sugar spikes and maintain balanced glucose levels between mealtimes.

One study on this topic looked specifically at walnut oil, indicating that consuming walnut oil could improve blood glucose levels11 in people with type 2 diabetes. Another (conducted on hyperlipidemic patients with type 2 diabetes) indicated that long-term walnut consumption could reduce fasting plasma glucose and insulin levels.

“The macronutrient combination in walnuts can increase satiety, keeping you full for longer and making it a diabetes-friendly snack,” Chaudhry says.

They may help improve sleep quality.

Walnuts naturally contain melatonin which plays a role in quality sleep. “Try swapping your melatonin gummies with a handful of walnuts as a bedtime snack,” Chaudhry suggests.

In addition to melatonin, walnuts may help improve your shut-eye thanks to their high magnesium content. A one-ounce serving contains 11% of your daily magnesium requirement. Magnesium is an essential mineral that helps your body relax, improving sleep quality. It also helps regulate GABA, a neurotransmitter that’s involved in promoting good sleep.

Finally, walnuts also contain tryptophan16—the same amino acid that’s in your Thanksgiving turkey. Your brain converts L-tryptophan into serotonin, which tends to make you feel sleepy17. These are a few reasons why walnuts may contribute to healthier sleep patterns.

They may help to promote longevity.

Recent research has shown that walnuts may help improve longevity, as well as helping you age more healthily and gracefully.

“Researchers from the Harvard T.H. Chan School of Public Health associated higher walnut intake to lower risk of death among older adults in the U.S.,” Chaudhry says. “The study linked five [or more] servings of walnuts per week to reduced mortality risk.

She notes that the group that ate more walnuts had a 14% lower risk of death from any cause and 25% less risk of death from cardiovascular disease, plus a gain in about 1.3 years of life expectancy (but it’s important to note that this study was funded by the California Walnut Commission).

And as we’ve already seen, walnuts support heart health and reduce the risk of cardiovascular disease19, which is one of the top causes of death20 in the U.S.

They may benefit gut health.

“Walnuts provide a dose of fiber, which is beneficial for regular bowel movements and supporting our good gut bacteria,” Chaudhry states. “The soluble fiber in walnuts can help feed the good gut bacteria in your large intestine and has been linked to reducing colon cancer risk.

In another California Walnut Commission-funded study, 194 healthy adults consumed 1.5 ounces of walnuts each day for eight weeks. They saw an increase in beneficial bacteria22 compared to when not eating walnuts. In a separate study, facilitators also concluded that walnut consumption affected the gut microbiome23.

They may improve metabolic health

Consuming nuts such as walnuts multiple times per week has been linked to less weight gain and a decreased risk for obesity. This goes hand-in-hand with a reduced risk of chronic disease, too.

Both animal and human studies have indicated that walnuts may help decrease the risk or the progression of conditions2 such as Parkinson’s disease, stroke, depression, cardiovascular disease, and type 2 diabetes. Walnuts can also lower your “bad cholesterol” and the phytomelatonin found in walnuts is being studied for its anticancer effects.

The Link Between Sugar and Aging

When asked does sugar age you, Dr. Nish says the short answer is yes. Sugar ages us in many ways, both internally and externally, including our skin. Dr. Nish breaks down the science with a simple analogy.

“If you put a banana out on the counter and unpeel it, what happens in 24-48 hours? It gets brown,” Dr. Nish says. “What’s happening is the sugars in that banana are reacting with proteins, causing cross-linking and the brown color (browning reaction). The exact same reaction is happening in our bodies. We’re browning from the inside out.”

Table sugar is made of a glucose and fructose molecule, and it’s the fructose in sugar that accelerates the “browning” reaction by seven times. Skin is composed of collagen and elastin, which make our skin supple and soft. Sugar causes cross-linking of collagen, resulting in stiffening and loss of elasticity of our skin. The more sugar we have, the more our skin starts to suffer.

Dr. Nish lists the following as ways sugar takes its toll on the skin:

• Increased acne
• Appearance of wrinkles
• Sagging in neck and chin
• Development of dark spots
• Slower healing of cuts, scraps, etc.

“Aging is part of growing older, but it’s accelerated by sugar. Without getting too technical, at the end of each strand of our DNA is a little cap, called a telomere, which protects our DNA from damage. Every time our DNA is read and duplicated, those telomeres shorten. While our bodies normally replace those telomeres, sugar quickens that shortening, and thereby, advances the aging process,” Dr. Nish says.

Dr. Nish says research on telomeres and aging is just beginning to come out. Though it’s unclear how much sugar causes this reaction, what is known is the more sugar that’s in the body, the worse it is.

“Men and women continue to process sugar the same as they age. What does change is how many calories our bodies may use in a certain amount of time. Kids have a higher metabolic rate than someone older, but as far as how sugar is processed, it’s the same whether you’re 4 years old, 40 or 80,” Dr. Nish says.

To reverse the effects of sugar, Dr. Nish says we can reduce the metabolic consequences of sugar (diabetes, obesity, metabolic syndrome) and possibly some of the aging aspects. But, unfortunately, we’ll be stuck with some of the skin changes associated with ingested sugar.

“We really want to encourage people to start getting rid of sugar early in life. This is particularly important in pregnant mothers. Remember, what’s going on in your skin is going on everywhere in your body. Our skin is just an external display of everything that’s happening in our bodies,” Dr. Nish says.

How to Eat Less Sugar

It’s never too late to start removing sugar from your diet, as it contributes to your risk for developing chronic diseases, like diabetes, heart disease, stroke, dementia, cancer and more. Dr. Nish’s first piece of advice is to start by looking at beverages.

“The average person gets about 30-40 percent of sugar from drinks. Stick to water, tea or coffee. If you need to sweeten it, don’t. If you need to flavor your water, try adding fresh fruit, like lime or lemon. That’s it. No fruit juice, no sports drinks, no energy drinks or pop,” Dr. Nish says.

His second tip is to take a hard look at food labels and packaging on processed foods. Roughly 80 percent of processed foods have sugar.

“Sugar comes with about 50 different names. You can look for processed sugar, raw sugar, brown sugar, maldextrose. My favorite is concentrated fruit juice – it’s nothing but sugar. You really have to educate yourself on how sugar is labeled in different ingredients,” Dr. Nish says.

Fruits and vegetables contain sugar in its natural form, and Dr. Nish says you shouldn’t worry about those. Lastly, try combating your sweet tooth.

“There’s no such thing as a good dessert in the American culture. If you must have dessert, do what the Europeans do: have fruit, cheese and nuts. Or, have a little fruit with some yogurt on it for dessert. Natural foods are always best.”

The Best Vegetable for Gut Health, According to a Gastroenterologist

Photo by Elly Brian on Unsplash

Are you looking for a vegetable that can do wonders for your gut health? If so, we chatted with gastroenterologists who say spinach may be the answer. In this article, we’ll explore the many benefits of eating spinach, including its high fiber content, essential vitamins and minerals, and how it can help improve your gut health. Whether you’re dealing with digestive issues or want to maintain a healthier gut, keep reading to find out why spinach should be a staple in your diet.

The Benefits of Eating Spinach

Spinach is a powerhouse vegetable packed with nutrition and numerous health benefits. For example, research shows spinach has anti-inflammatory, antioxidant and weight-management benefits (no wonder Popeye loved it so much). Besides being an excellent source of vitamins and minerals, spinach also offers several benefits for gut health.

“Spinach is always my first choice as the best vegetable for gut health,” says Sarah Robbins, M.D., a gastroenterologist and the founder of Well Sunday, a leading platform for digestive health solutions. “Not only is it readily available in grocery stores, reasonably priced, versatile and convenient, this leafy green is densely packed with fiber and other nutrients that support gut and overall health.”

Spinach Is an Excellent Source of Fiber

Fiber is essential for gut health as it helps to keep the digestive system moving and promotes regular bowel movements. A diet rich in fiber has been shown to reduce the risk of colon cancer, and it can also help to prevent constipation, hemorrhoids and other digestive problems. Eating spinach regularly can help you get enough fiber in your diet.

“The daily recommended fiber intake suggests that adults aim for [around] 30 grams of fiber daily, and spinach is a great way to fill that requirement. 100 grams of raw spinach has approximately 2.2 grams of fiber, and 100 grams of cooked spinach has 2.4 grams of fiber,” says Robbins.

Spinach Is High in Antioxidants

Antioxidants help to protect the body from damage caused by free radicals, which are unstable molecules that can harm cells and contribute to chronic disease risk. Spinach contains several antioxidants, including vitamin C, vitamin E, beta carotene and flavonoids. These antioxidants can help to reduce inflammation in the gut, which is critical for maintaining a healthy digestive system.

Best Antioxidant-Rich Foods

Spinach Is Rich in Vitamins and Minerals Essential for Gut Health

Spinach is a great source of vitamin A, which helps to maintain the health of the intestinal lining, and vitamin K, which is essential for blood clotting and bone health. This leafy green also contains iron, which is necessary for the production of red blood cells, and magnesium, which helps maintain healthy nerve and muscle function.

Spinach Is Low in FODMAPs

FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, are types of carbohydrates that can be difficult to digest for some people. This makes spinach a fantastic choice for those with irritable bowel syndrome or other digestive disorders, since eating spinach regularly can help reduce symptoms of digestive discomfort and promote gut health.

The Power of Fiber for Gut Health

It’s no secret that fiber is essential for maintaining a healthy gut. One cup of raw spinach contains 0.7 grams of fiber, making it a great choice for those who want to boost their daily fiber intake. But why is fiber so important for gut health?

Firstly, fiber acts as a prebiotic, providing food for the beneficial bacteria in your gut. These bacteria break down the fiber into short-chain fatty acids, which provide nourishment to the cells lining your gut and help maintain a healthy gut environment. Secondly, fiber adds bulk to your stool, making it easier to pass waste and preventing constipation. This can reduce the risk of gut diseases like hemorrhoids, diverticulitis and inflammatory bowel disease.

“Because of the high fiber content, spinach is known to promote bowel regularity, which aids in preventing constipation and potentially eliminating other digestive issues,” explains Supriya Rao, M.D., a board-certified physician in gastroenterology and lifestyle medicine. “Spinach contains prebiotic fibers, which can help to feed the good bacteria in our gut, resulting in more solid and frequent stools. In addition, high-fiber vegetables aid in reducing chronic inflammation. Inflammation is linked to a wide range of digestive problems. Therefore, by eliminating inflammation, you can eliminate constipation.”

Incorporating spinach into your diet can be a simple and effective way to increase your fiber intake and promote gut health. Adding a handful of spinach to your morning smoothie or omelet or including it in your lunchtime salad or stir-fry can make a significant difference in your total fiber consumption and gut health over time.

The Bottom Line

Spinach is a versatile and nutritious vegetable that can be highly beneficial for gut health. It’s a good source of fiber, antioxidants, vitamins and minerals and is low in FODMAPs, making it an excellent choice for those with digestive issues. Adding spinach to your diet is an easy way to support a healthy gut and improve your overall health and well-being.