We all know that we should be consuming less processed meat but one recent study suggests that we should be swapping it out for nuts if we want to support our cognitive health.
Read more on this story and more in this week’s Nutrition News covering the latest in nutritional research.
Substituting red meat for nuts could support brain health
A recent study revealed that consuming at least a quarter serving of processed red meats daily—such as sausages, burgers, or bacon—is associated with poor cognitive health and an increased risk of developing dementia. This study, reported in the article “Red Meat Raises Dementia Risk, but Nuts and Beans May Have a Protective Effect”, compared individuals who consumed this amount of processed meat with those who ate less than one-tenth of a serving daily. The results showed that the former group had a 14% greater risk of dementia.
Researchers also found that replacing processed red meat with plant-based foods such as nuts, beans, and legumes could significantly reduce this risk. For example, substituting just one serving of red meat with these plant foods was linked to a 20% lower risk of dementia, as well as a slower rate of cognitive ageing.
The link between processed red meat and dementia may be related to the high levels of saturated fat and cholesterol in these foods, which can lead to atherosclerosis, which is a condition that impairs blood flow to the brain and potentially accelerates cognitive decline. Additionally, cooking methods such as grilling or frying these meats at high temperatures can produce harmful compounds that induce oxidative stress and inflammation, further contributing to neurodegenerative conditions, such as dementia.
On the other hand, nuts and legumes are rich in nutrients and antioxidants that support brain health. They contain healthy fats, such as omega-3 fatty acids, which are anti-inflammatory and help maintain healthy cell membranes in the brain. The fibre, vitamins, and minerals in these foods also support heart health, ensuring better blood flow to the brain and reducing dementia risk.
To incorporate more nuts and legumes into your diet, consider substituting them for red meat in recipes, snacking on nuts, and exploring plant-based meal options. By gradually making these changes, you can help support your cognitive health and reduce the risk of dementia.
Low tryptophan levels linked to poor sleep
A cross-sectional study, discussed in the article “Student study finds lower tryptophan intake linked to poorer sleep” explored the sleep patterns and tryptophan intake among Spanish university students, revealing a significant connection between low tryptophan consumption and poor sleep quality. The study involved 11,485 students who reported their sleep and dietary habits. The findings showed that over half of the participants, particularly males, experienced short sleep durations and inadequate sleep efficiency.
The study found that median tryptophan intake was 692 mg/day, with males consuming slightly more than females. Students with tryptophan intake below the first quartile (<526 mg/day) were more likely to suffer from short sleep duration and insomnia, as measured by the Athens Insomnia Scale. This association was stronger in male students, and particularly pronounced among female students.
The study underscores the importance of tryptophan, an essential amino acid found in foods such as poultry, dairy, nuts, and seeds. It plays a critical role in the production of serotonin and melatonin, neurotransmitters that regulate sleep. Lower tryptophan intake was linked to sleep issues, supporting the idea that diet influences sleep quality.
The broader context highlights the rising prevalence of sleep problems among young adults, especially university students, who face significant academic, social, and lifestyle pressures that can disrupt sleep. Poor sleep has been associated with various negative outcomes, including impaired concentration, reduced academic performance, and mental health issues including anxiety and depression.
Given these findings, increasing tryptophan intake could be a potential strategy for sleep support among students. However, the study suggests that other social factors also play a role in sleep quality, and further research is needed to fully understand the mechanisms at work. This research points to the potential benefits of dietary interventions in addressing sleep problems in young adults.
The effect of fish oil on older brains
A recent clinical trial conducted at Oregon Health & Science University (OHSU) and reported in the article “Study examines effect of fish oil in older adults' brains” suggests that fish oil supplements may offer benefits to a specific group of older adults who are genetically predisposed to Alzheimer's disease. The study focused on individuals carrying the APOE4 gene, which is associated with a higher risk of developing Alzheimer’s, and found that fish oil supplementation could slow the breakdown of nerve cells in their brains.
Despite widespread claims that fish oil supplements can enhance brain function in those with memory problems, the study did not find statistically significant benefits for the general older adult population. Lynne Shinto, N.D., M.P.H., a professor of neurology at OHSU and the study's senior co-author, emphasised that while fish oil may not be necessary for all older adults, it could be beneficial for those with the APOE4 gene.
The trial included 102 participants aged 75 and older, all with relatively low blood levels of omega-3 fatty acids and high levels of white matter lesions, which are associated with an increased risk of dementia. Participants were divided into two groups: one received omega-3-enriched fish oil supplements, while the other took a soybean-based placebo. Brain MRIs conducted at the start and end of the three-year study showed only a slight reduction in lesion progression, not enough to be statistically significant across the whole sample.
However, among APOE4 carriers, researchers observed a notable reduction in the breakdown of brain cell integrity after just one year of fish oil treatment, suggesting a potential protective effect that warrants further investigation. While the results are not yet conclusive, fish oils are important for a range of bodily functions including heart health and cognitive health generally.
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Alison is the Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.