Lecithin is a must...

 While we need Lecithin in your life!  Here is part of the useage:
This is something for you to think about in your life!

The MIND Diet May Help Prevent Even Alzheimer’s

By Camille Noe Pagán
WebMD Feature

Reviewed by Neil Lava, MD

Want another great reason to eat healthy? The food choices you make daily might lower your odds of getting Alzheimer’s disease, some scientists say.

Researchers have found that people who stuck to a diet that included foods like berries, leafy greens, and fish had a major drop in their risk for the memory-sapping disorder, which affects more than 5 million Americans over age 65.

The eating plan is called the MIND diet. Here’s how it works.

Brain-Friendly Foods

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It’s similar to two other healthy meal plans: the DASH diet and the Mediterranean diet.

But the MIND approach “specifically includes foods and nutrients that medical literature and data show to be good for the brain, such as berries,” says Martha Clare Morris, ScD, director of nutrition and nutritional epidemiology at Rush University Medical Center.

You eat things from these 10 food groups:

• Green leafy vegetables (like spinach and salad greens): At least six servings a week
• Other vegetables: At least one a day
• Nuts: Five servings a week
• Berries: Two or more servings a week
• Beans: At least three servings a week
• Whole grains: Three or more servings a day
• Fish: Once a week
• Poultry (like chicken or turkey): Two times a week
• Olive oil: Use it as your main cooking oil.
• Wine: One glass a day

You avoid:

• Red meat: Less than four servings a week
• Butter and margarine: Less than a tablespoon daily
• Cheese: Less than one serving a week
• Pastries and sweets: Less than five servings a week
• Fried or fast food: Less than one serving a week

The Benefits

One study showed that people who stuck to the MIND diet lowered their risk of Alzheimer’s disease by 54%. That’s big. But maybe even more importantly, researchers found that adults who followed the diet only part of the time still cut their risk of the disease by about 35%. 

On the other hand, people who followed the DASH and Mediterranean diets “moderately” had almost no drop in their Alzheimer’s risk, Morris says.

Scientists need to do more research on the MIND approach, “but it’s a very promising start. It shows that what you eat can make an impact on whether you develop late-onset Alzheimer’s,” which is the most common form of the disease, says Cecilia Rokusek, a registered dietitian at Nova Southeastern University.

Should You Follow the MIND Diet?

Even if you don’t have a family history of Alzheimer’s disease or other risk factors, you may still want to try this eating plan. It focuses on nutritious whole foods, so “it’s not just good for your brain. It’s good your heart and overall health, too,” says Majid Fotuhi, MD, PhD. He is the chairman and CEO of the Memosyn Neurology Institute.

One of the best things about the plan is that you don’t have to stick to it perfectly to see benefits, Rokusek says. “That makes it more likely you’ll follow it for a long time,” she says. And the longer people eat the MIND way, the lower their risk of getting Alzheimer’s disease, Morris says.

If you do decide to make your diet more MIND-like, Rokusek recommends you take a few extra steps. “Keep your portions in check, and be careful about how food is prepared. Sauces, breading, and oils can add extra calories and hidden ingredients like sugar,” she says. “Make a point to drink several glasses of water a day, too.”

Last, understand that even though diet plays a big role, “it’s only one aspect of Alzheimer’s disease,” Fotuhi says. So get regular exercise and manage your stress to lower your risk even more, he says.

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Reviewed on April 22, 2015

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What is it used for?

Overview Lecithin originated from the Greek “Lekithos,” referring to egg yolk. Lecithin is a common compound found in cells of all living organisms, its presence is required for proper biological function.
It also is an edible and digestible surfactant and emulsifier. Lecithin is used as an emulsifying and stabilizing agent in the food (eg, margarine, chocolate production), pharmaceutical, and cosmetic (eg, creams, lipsticks, conditioners) industries.
 

Neurological conditions Pharmacological use of lecithin includes treatment for neurologic disorders and dementias. Lecithin is a good source of choline for treatment in dementias. Phosphatidylcholine is thought to be a precursor for acetylcholine (Ach) synthesis. Choline increases the accumulation of Ach within the brain. Ach is important for many brain functions including memory, so increasing concentration of this neurotransmitter may result in improved memory. Variable results occur using lecithin supplementation for treatment of neurologic disorders.
Liver/Cholesterol effects Lecithin also is used to treat liver ailments and hypercholesterolemia. The mechanism appears to be enhancement of cholesterol metabolism in the digestive system. Lecithin seems to possess beneficial properties in reducing cholesterol levels and controlling or preventing atherosclerosis. However, studies from the late 1970s to early 1980s provide insufficient clinical or epidemiologic evidence to entirely support its positive effects against atherosclerosis. Although other studies from this time appear promising, no study was definitive with respect to atherosclerosis progression.
Other uses It also has been used to modify the immune system by activating specific and nonspecific defense systems. Clinical studies need to be performed to verify this use.

What is the recommended dosage?

Studies of lecithin in cognitive impairment have used a wide variety of doses, from 1 to 35 g daily. A systematic review has been published.

How safe is it?

Contraindications Contraindications have not yet been identified.
Pregnancy/nursing Information regarding safety and efficacy in pregnancy and lactation is lacking.
Interactions None well documented.
Side Effects Adverse effects usually are not associated with lecithin. However, there have been reports of anorexia, nausea, increased salivation, other GI effects, and hepatitis.
Toxicities Research reveals little or no information regarding toxicology with the use of this product.
References

1. Lcithin. Review of Natural Products. factsandcomparisons4.0 [online]. 2005. Available from Wolters Kluwer Health, Inc. Accessed April 23, 2007.

Copyright © 2009 Wolters Kluwer Health