Fish consumption linked to higher IQ

Children who eat fish at least once a week sleep better and have IQ scores that are 4 points higher, on average, than those who consume fish less frequently or not at all. Previous studies showed a relationship between omega-3s, the fatty acids in many types of fish and improved intelligence, as well as omega-3s and better sleep. But they've never all been connected before.

This work, conducted by Jianghong Liu, Jennifer Pinto-Martin and Alexandra Hanlon of the School of Nursing and Penn Integrates Knowledge Professor Adrian Raine, reveals sleep as a possible mediating pathway, the potential missing link between fish and intelligence.

For the work, a cohort of 541 9- to 11-year-olds in China, 54 percent boys and 46 percent girls, completed a questionnaire about how often they consumed fish in the past month, with options ranging from "never" to "at least once per week." They also took the Chinese version of an IQ test called the Wechsler Intelligence Scale for Children-Revised, which examines verbal and non-verbal skills such as vocabulary and coding.

Their parents then answered questions about sleep quality using the standardized Children Sleep Habits Questionnaire, which included topics such as sleep duration and frequency of night waking or daytime sleepiness. Finally, the researchers controlled for demographic information, including parental education, occupation and marital status and number of
children in the home.

Analyzing these data points, the Penn team found that children who reported eating fish weekly scored 4.8 points higher on the IQ exams than those who said they "seldom" or "never" consumed fish. Those whose meals sometimes included fish scored 3.3 points higher. In addition, increased fish consumption was associated with fewer disturbances of sleep, which the researchers say indicates better overall sleep quality. Lack of sleep is associated with antisocial behavior; poor cognition is associated with antisocial behavior, fish consumption has positive health benefits. Children should be introduced to it early on.
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Lipid synthesis promotes tumor formation in liver

Lipids comprise an optimal energy source and an important cell component. Researchers from the have discovered that the protein mTOR stimulates the production of lipids in liver tumors to satisfy the increased nutrient turnover and energy needs of cancer cells, among other functions. This process has also been observed in patients with liver cancer as the scientists report in cancer cell.

In mouse models and patient samples, researchers demonstrated that the growth regulator mTOR-mammalian target of rapamycin-promotes de novo lipid synthesis and thus tumorigenesis. The accumulation of fatty acids and lipids in the liver is one of the major causes of hepatocellular carcinoma.

Liver stores and recycles nutrients, produces hormone precursors and detoxifies the body by eliminating harmful substances, such as drugs and alcohol. Obesity and diabetes combined with lack of exercise can damage the liver. A first asymptomatic syndrome is so-called "fatty liver," which may cause inflammation that can progress to hepatocellular carcinoma (HCC). The aggressive and rapidly proliferating HCC cells ultimately destroy the surrounding healthy liver tissue, leading to liver failure.

The researchers initially investigated the progression of the disease in a mouse model. For this purpose, they constitutively activated mTOR specifically in liver cells. mTOR is involved in tumor development as it centrally controls cell growth. The researchers have now discovered that mTORC2-mTOR forms two protein complexes termed mTORC1 and mTORC2-promotes the new synthesis of fatty acids and certain lipids. Human body contains more lipid species than genes. It is assumed that there are thousands of different types.

In hepatocytes, mTORC2 stimulates in particular the production of two lipid species important for cell growth: sphingolipids and cardiolipins. The first are structural components of cell membranes, which have to be continuously supplied in rapidly proliferating cells. Cardiolipins are located in the cellular powerhouse, the mitochondria, and are involved in energy production. By enhancing cardiolipin synthesis, the energy-hungry tumor cells ensure their energy supply.

Cancer cells depend on the new synthesis of fatty acids and lipids. Analysis of tissue samples from patients with HCC confirmed the observations made in the mouse model. mTORC2 and its signaling pathways, which promote de novo synthesis of fatty acids and lipids, are also activated in tumor samples from patients. Thus, the protein complex plays a critical role in the progression of benign "fatty liver " to aggressive HCC. The study provides important insights for the development of potential therapeutic interventions, as it shows that targeted lipogenesis inhibitors may have the potential to prevent tumor development.
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Diabetes leads to retinopathy

Loss of vascular cells in the retina of the eye, loss of barrier function in vessels, edema, and a cascade of inflammatory events lead to blindness. The eye generates a dihydroxy metabolite from polyunsaturated fatty acids that initiates pericyte loss and breakdown of the endothelial barrier function in the eye, the scientists said. This leads to vascular edema and ultimately to a proliferation of new blood vessels and loss of vision.

The small molecule which initiates this process is a diol of a long chain poly unsaturated fatty acid produced by sEH, the researchers said. The enzyme converts an anti-inflammatory epoxy fatty acid into the pro inflammatory and in this case, toxic diol. The research team demonstrated this process and the cellular mechanism involved in diabetic mice and in transgenic mice that over-produce the sEH enzyme.

They were able to block the process by inhibiting the sEH enzyme. The expression of the sEH enzyme also increased with severity of diabetic retinopathy in human patients.The expression of the soluble epoxide hydrolase gene was shown to increase in the retinas of human patients with the severity of the disease with non-proliferative diabetic retinopathy. Diabetic eye disease can affect many parts of the eye, including the retina, macula, lens and the optic nerve.

Diabetic retinopathy is the most common diabetic eye disease and a leading cause of adult blindness. Chronically high blood sugar from diabetes damages the tiny blood vessels in the retina, leading to diabetic retinopathy, according to the National Eye Institute (NEI) of the National Institutes of Health. The blood vessels can leak fluid or hemorrhage and distorting vision. The sEH enzyme generates a toxic metabolite, but when the enzyme is inhibited, eye disease is prevented.

Inhibiting the soluble epoxide hydrolase preserves fatty acid epoxides which reduce the late or proliferative stages of diabetic retinopathy and macular degeneration. Research team used the same soluble epoxide hydrolase inhibitors to block production of a pro inflammatory mediator that initiates the early stages of vascular permeability and inflammation of the retina. They discovered that 19,20-dihydroxydocosapentaenoic acid, a product of soluble epoxide hydrolase (sEH) activity, as a key regulator of pericyte loss and endothelial barrier breakdown has brought to light a previously unknown mechanism of action in the induction of diabetic retinopathy.

 Inhibition of sEH blocks formation of this degenerative lipid metabolite thereby halting disease progression, which is of vital interest for the potential management of this blinding disease.The diol of the fatty acid linoleate produced by the soluble epoxide hydrolase was highly toxic to cells leading to vascular permeability and sepsis. These epoxy fatty acid chemical mediators control blood pressure, fibrosis, immunity, tissue growth, pain and inflammation.
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Exercise changes gut microbiota

What we eat affects the microbes that live in our intestine, collectively known as the gut microbiota. According to two new studies, however, exercise has the same effect. Two new studies suggest that exercise independent of diet can alter the composition of gut microbiota. In mouse and human experiments, researchers discovered that physical activity independent of diet alters the composition of gut microbiota in a way that increases the production of short-chain fatty acids (SCFAs) that are beneficial for health.

The diversity of gut bacteria can be modified through exercise alone. The study included three groups of mice: one group of mice was sedentary, the other group had access to a running wheel (the exercise group), while the remaining group was sedentary and germ-free, meaning that they did not possess any gut microbiota due to being bred in a sterile environment.

The researchers took fecal material from both the exercise and sedentary groups and transplanted it into the colons of the germ-free mice. Exercise increased beneficial gut microbes
As a result of fecal transplantation, the previously germ-free mice developed gut microbiota that had comparable composition to their donor groups.

The germ-free mice that received fecal material from the exercise group had higher levels of gut microbes that produce an SCFA called butyrate, which is known to reduce inflammation and promote gut health. Additionally, when these mice were given a chemical that triggers colitis, or inflammation of the colon, the researchers witnessed a surprising response. There was a reduction in inflammation and an increase in the regenerative molecules that promote a faster recovery.

Exercise-induced modifications in the gut microbiota can mediate host-microbial interactions with potentially beneficial outcomes for the host.
Researchers included 32 sedentary adults, of whom 18 were lean and 14 were obese. The participants took part in a supervised exercise program, which involved 30–60 minutes of endurance exercise, 3 days per week, for a total of 6 weeks. Once the 6-week exercise program ceased, subjects were asked to revert to sedentary behavior for 6 weeks.

Fecal samples were obtained from each participant before and after the exercise training program, and before and after the 6-week sedentary period.
Throughout the study period, subjects continued with their usual diets.
The researchers found that all participants experienced an increase in SCFA levels especially butyrate, following the 6-week exercise program, but these levels declined when subjects reverted to sedentary behavior.

With the help of genetic testing, the researchers found that the increase in SCFA levels correlated with alterations in the levels of gut microbes that produce SCFAs, including butyrate.
The greatest increases in SCFA-producing gut microbes after exercise, the team reports, noting that their levels were much lower at baseline. Subjects who were obese experienced "modest" increases in gut microbes that produce SCFAs.
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Saturated fatty acids can damage cells

Excess saturated fats, such as those released from lard, are toxic to cells and cause a wide variety of lipid-related diseases, while unsaturated fats, such as those from fish and olive oil, can be protective. Researchers developed a new microscopy technique that allows for the direct tracking of fatty acids after they've been absorbed into living cells. The technique involves replacing hydrogen atoms on fatty acids with their isotope, deuterium, without changing their physicochemical properties and behavior like traditional strategies do.

By making the switch, all molecules made from fatty acids can be observed inside living cells by an advanced imaging technique called stimulated Raman scattering (SRS) microscopy.
What the researchers found using this technique could have significant impact on both the understanding and treatment of obesity, diabetes and cardiovascular disease.

The cellular process of building the cell membrane from saturated fatty acids results in patches of hardened membrane in which molecules are "frozen." Under healthy conditions, this membrane should be flexible and the molecules fluidic. The stiff, straight, long chains of saturated fatty acids rigidify the lipid molecules cause them to separate from the rest of the cell's membrane.

Under their microscope, the team observed that those lipid molecules then accumulate in tightly-packed clusters, that don't move much-a state called "solid-like." As more saturated fatty acids enter the cell, those clusters grow in size, creating increasing inelasticity of the membrane and gradually damaging the entire cell.

Lipid molecules made from unsaturated fatty acids bear a kink in their chains, which makes it impossible for these lipid molecules to align closely with each other as saturated ones do. They continue to move around freely rather than forming stationary clusters. In their movement, these molecules can jostle and slide in between the tightly-packed saturated fatty acid chains.
Adding unsaturated fatty acids could 'melt' the membrane clusters frozen by saturated fatty acids, the behavior of saturated fatty acids once they've entered cells contributes to major and often deadly diseases.
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Omega-3 for treating ADHD

Omega fatty acids are an effective and safe treatment for children with Attention deficit hyperactivity disorder ADHD. Omegas, found in oily fish, are important for brain health and learning low intakes have been linked with poor social behavior and communication. ADHD is a neurodevelopmental disorder characterized by difficulty maintaining attention, impulsive behavior and extreme hyperactivity.

The research also found that supplements with a specific ratio of certain essential fatty acids were the most beneficial. Children with ADHD have lower fatty acid levels in their blood than those without the condition. This review looked at randomized controlled trials (RCT) – the gold standard of human studies - which compared fatty acid supplementation against a placebo in children diagnosed with ADHD.

The debilitating disorder affects children's daily ability to function, learn, and interact with peers. And at present, families have very limited options for what they can do at home to improve their child's behavior and learning as most specialized diets are ineffective. A supplement, Equazen, which provides a 9:3:1 ratio of eicosapentaenoic acid EPA, docosahexaenoic acid DHA and gamma linolenic acid, is the most effective at improving blood levels of these acids.

Children with ADHD have lower fatty acid levels in their blood compared with children without the condition. As a result, fatty acid supplements, with the 9:3:1 ratio of omega-3 and omega-6 fatty acids provides a valuable, effective and safe option for parents who want to do more to help their children manage their ADHD symptoms and improve their ability to learn.
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Intermittent fasting prevents aging

Intermittent fasting can keep the body younger, extend lifespan and improve overall health, various forms of fasting are healthy; from weight loss to productivity enhancement. According to the latest research, temporary restricting diet keeps the mitochondria – an important part of the cell to health aging – in homeostasis, which improves lifespan.

Some research has shown that intermittent fasting offers no benefits over daily dietary restrictions, but animal studies have found that it was linked to longer life spans. The latest research confirmed the crucial role of the mitochondria in human cell aging, and therefore, the aging of  human bodies.

Mitochondria break down carbohydrates and fatty acids, giving energy to the cell. For this reason, they are often referred to as the powerhouses of human cells. Researchers discovered that without aged mitochondria, cells appeared younger.
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Eat fish to avoid schizophrenia

According to new research, pregnant women should eat more fish for proper development of their children. Eating seafood during pregnancy improves brain development. Children born to mothers who consumed 400g of oily fish each week while they were expecting had higher language and communication skills.

However, the researchers warned pregnant women to avoid eating anymore than this amount due to the potential effects of mercury. For the new study, researchers obtained blood samples from a small group of  women in week 17 of gestation. Prenatal mercury exposure was also calculated by asking the women to report what they consumed halfway through their pregnancy.

Mothers then reported children's language and communications skills at age five by filling out a questionnaire. Resaerchers then performed a statistical analysis to assess the impact of mercury. For mothers who ate less than 400g of seafood a week there were clear benefits, such children performed significantly better on the speech and language test, the researchers found.
maternal seafood intake during pregnancy was positively associated with the language and communication scales.

The NHS encourages pregnant women to eat fish because of the benefits of omega-3 fatty acids. However, they should avoid swordfish, shark and marlin because of high mercury levels. Consumption of tuna, which contains moderate levels of mercury, should be limited to two steaks a week or four cans, the NHS says.Pregnant women should also eat noT more than two portions a week of oily fish such as mackerel, sardines or salmon.
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New molecules may prevent stroke and neurodegenerative diseases

Researchers have discovered a new class of molecules in the brain that synchronize cell-to-cell communication and immune activity in response to injury or diseases. Elovanoids ELVs are bioactive chemical messengers made from omega-3 very long chain polyunsaturated fatty acids VLC-PUFAs,n-3. They are released on demand when cells are damaged or stressed.

Working in neuronal cell cultures from the cerebral cortex and from the hippocampus and a model of ischemic stroke, the researchers found that elovanoids not only protected neuronal cells and promoted their survival, but maintained their integrity and stability.

This can proffer solution in the understanding of how the complexity and resiliency of the brain are sustained when confronted with adversities such as stroke, Parkinson's or Alzheimer's and neuroprotection signaling needs to be activated and how neurons communicate among themselves.

These novel molecules participate in communicating messages to overall synaptic organization to ensure an accurate flow of information through neuronal circuits. We know how neurons make synaptic connections with other neurons, however these connections have to be malleable to change strength appropriately.

Elovanoids might play a central role as synaptic organizers, especially important in conditions resulting from synaptic dysfunction such as autism or amyotropic lateral sclerosis, for which there is no therapeutic solutions.

The researchers discovered the structure and characteristics of two elovanoids - ELV-N32 and ELV-N34 - in the brain. Starting with neuron cell cultures and then an experimental model of stroke, they found that elovanoids were activated when cells underwent either oxygen deprivation or excitotoxicity - early events associated with stroke, epilepsy, Parkinson's, traumatic brain injury and other neurodegenerative diseases.

They determined the concentrations and therapeutic windows at which elovanoids conferred neuroprotection. They discovered that elovanoids overcame the damaging effects and toxicity of these early events. In the stroke model, elovanoids reduced the size of the damaged brain area, initiated repair mechanisms and improved neurological recovery.
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Sleep apnea raises matabolic and cardiovascular stress

Sleep apnea is a disorder in which the upper airway becomes periodically obstructed during sleep. Untreated sleep apnea can increase blood sugar and fat levels, stress hormones and blood pressure.

Obstructive sleep apnea OSA affects many people, it occurs when the upper airway closes off during sleep, temporarily interrupting breathing. The severity of sleep apnea also correlates with high levels of inflammation, an immune response in which white blood cells produce chemicals to fight a foreign substance.

OSA is associated with diabetes and heart disease, researchers measured free fatty acids in the blood, glucose, insulin and cortisol of people. Researchers have discovered that continuous positive airways pressure CPAP withdrawal caused recurrence of OSA associated with sleep disruption, elevated heart rate and reduced blood oxygen.

It also withdrawal increased levels of free fatty acids, glucose, cortisol and blood pressure during sleep. The more severe the obstructive sleep apnea the more these parameters increased.
Inflammation originating from abdominal fat precedes the development of sleep apnea, weight loss can reduce the severity of sleep apnea.

 The levels of glucose increased in diabetes patients, increases in fatty acids, glucose and cortisol have all been linked to diabetes, blood pressure increased and the arteries showed signs of stiffness in the without CPAP.

Increased blood pressure and vascular stiffness can contribute to cardiovascular disease. Researchers have discovered that increases in waist circumference were positively correlated with increases in cardio pulmonary resuscitation CRP in men. Increases in CRP predicted sleep apnea in adolescence.
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Alzheimer's gene and poor diet increase the risk of developing the disease

Alzheimer’s gene and diet rich in fat and sugar can increase the risk of developing the disease.
ApoE4 gene that affects memory is the major cause of Alzheimer's disease.

Genes, diet, environment and lifestyle determine risk of developing any disease including Alzheimer's disease.
ApoE4 and ApoE3 are two variants of a gene that codes for a protein, apolipoprotein E, which combine fat and cholesterol and take them to the body’s lymphatic and circulatory systems and to the brain.

The ApoE4 causes an inflammation, Alzheimer’s diseases and cardiovascular disease while ApoE3 does not increase risk of the disease. ApoE4 is present in about fifteen percent of people. Alzheimer’s affects more women than men.

Fatty acids like palmitic acid can cause inflammation in the brain because they can go into the brain and affect glia. Glia is responsible for immune response in the brain, poor diet can make it less effective in protecting the brain.

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Vegetable oils and their health benefits

Extra virgin olive oil
It protects memory, prevents dementia, reduces inflammation in the body and could help with conditions such as psoriasis, arthritis and eczema.

Coconut oil
Caprylic and lauric fatty acids in coconut oil reduce inflammation. It is used for treating viral and bacterial infections and skin conditions like eczema and psoriasis.

Flaxseed oil
For treating acne, eczema, psoriasis, sunburn and rosacea.
The hormone-balancing lignans and plant estrogens in flaxseed stabilise a woman's estrogen-progesterone ratio, they can have beneficial effects on the menstrual cycle, and relieve the hot flashes of perimenopause and menopause.

Sunflower oil
It is rich in oleic-acid. It contains Vitamin E, which prevents dangerous free radicals from oxidizing the body’s cholesterol. It protects against hazardous effects of UV radiation, offers photoprotection and effectively works on wrinkles, blemishes & patchy skin.

Walnut oil
Walnut oil contains high levels of monounsaturated oils such as omega 9 which help to keep arteries supple. The flexibility of the arteries promotes the flow of blood free of any hardening leading to hypertension and heart disease. It reduces inflammation and prevent diseases like arthritis. Walnuts are rich in phytonutrients and are an excellent source of selenium, phosphorous, magnesium, zinc, iron, and calcium that stabilize body hormones.

Peanut oil
Peanut oil massage is helpful for relieving arthritic pain in joints. It helps in arthritis because it is anti-inflammatory and analgesic.
Peanut oil boosts blood circulation, massage with peanut oil improves the level of prostaglandins in blood. Peanut oil is also a good cooking oil.

Avocado oil
Avocado oil consists of oleic acid, a monounsaturated omega-9 fatty acid. This type of fat has been proven to help lower high blood pressure and lower low-density lipoprotein (LDL) cholesterol. It reduces arthritis symptoms, boosts nutrients absorption and fights breast and prostate cancer.
Vitamin E and the carotenoid lutein in avocado oil reduces risk of cataracts and macular degeneration.

Rapeseed oil
Is a good source of vitamin E, high in monounsaturated fats, it has plant sterols, which are very good at lowering cholesterol.

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Polyunsaturated fats preserve memory

Fats found in fish, nuts and olive oil can preserve memory and problem-solving abilities as you age.

Omega-3 and 6 fatty acids found in these food groups protect the areas of the brain that are most affected by ageing.

The fatty acids preserve the frontoparietal cortex - a brain network responsible for problem solving, aid maintenance of the fornix, which is a small brain region that has previously been linked to memory and Alzheimer's disease.

Polyunsaturated fats are found in salmon, nuts, seeds and olive oil. These fats enhance fluid intelligence that make you to solve problems you have not encountered before.

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