nutrients | MY SPECIAL DOCTOR

Dried fruits: a year-round food

26 February 20246 January 2024 by clemente.ferrara

Dried fruits are often considered the queen of Christmas and the winter season. We love to consume peanuts, walnuts, pistachios and other kinds of dried fruits when we are gathered with the whole family at Christmas and New Year’s dinners and lunches. Dried fruit, however, is a food that should not be underestimated at other times of the year. In fact, it is not only tasty and “keeps us company” but also very rich in nutrients that are essential for the well-being of our bodies. Unfortunately, it is almost always mistakenly eliminated from various types of diets because it is considered caloric, but not everyone knows that taking 30 grams of nuts a day can bring enormous benefits to our health.

Due to its contents of unsaturated fatty acids and polyphenol antioxidants, nuts are recommended to reduce the risk of heart disease and inflammation in the body. In addition, thanks to the caloric intake it provides to the body, it is also indicated for individuals who undergo special physical ( those who play sports, for example) or mental ( during periods of intense study) exertion. Finally, dried fruits are rich in good vegetable fats, vitamins, minerals and Omega 3 and, contrary to popular belief, are not fattening; in fact, they are especially good for those suffering from obesity and chronic diseases.

Walnuts

Among the various types of dried fruits, nuts certainly play a prominent role. Intake of 30 grams a day of walnuts ( the equivalent of 5 walnuts ) helps provide the body with the right amount of essential fatty acids and Omega 3 and Omega 6, which are essential for heart health and, much more than any other nuts, for that of the circulatory system. Vitamin E, B1 and B6 also are particularly useful in fighting skin aging and preventing cancer.

Pistachios

Another popular food is pistachios. Pistachios are rich in protein, thanks to the presence of arginine, an amino acid that is essential for our body’s health. They carry out constant action against the onset of free radicals and, thanks to the presence of vitamin E and carotenoids, help skin cells stay intact and healthy. Again, a 30-gram serving of pistachios would contribute to how to lower cholesterol and keep blood pressure under control.

Pine nuts

Finally, pine nuts are also worth mentioning. Like most dried fruits, pine nuts are rich in vitamins, protein, minerals and fiber. In addition to being a valuable aid against the onset of heart disease by improving the health of the cardiovascular system, it is also particularly good for combating the onset of diseases such as atherosclerosis. Finally, the vitamin K
contained within them helps to reduce disorders related to the menstrual cycle and improves blood circulation.

Source

Are there supplements that improve memory and school performance in the child?

25 February 20246 January 2024 by psalari

An interesting study recently published in the prestigious journal Nature points out how, to “build and maintain a complex brain,” our ancestors used nutrients found primarily in meat: iron, zinc, vitamin B12 and fatty acids. This is at the expense of plant-based foods that, while containing them, are still less rich in them. A diet low in meat, therefore, would expose one to risks of deficiencies in nutrients that are essential for the proper functioning of the central nervous system; on the other hand, it is now known that an excess of animal products has negative aspects, as it can promote serious chronic-degenerative diseases, such as cancer or cardiovascular disease, for example. Therefore, there must be a delicate balance in nutrition as well, and this is especially true in the very early stages of life, especially in the period between conception and the age of 2 years.

The most important nutrients

Two nutrients deserve special attention, precisely because they are strongly involved in brain development and, therefore, indirectly in memory as well: long-chain polyunsaturated fatty acids (LC-PUFAs) and iron.
LC-PUFAs regulate the fluidity and enzymatic activities of cell membranes. Among them, the effect of DHA is especially noticeable during the delicate period when the nervous system of the fetus and infant/infant is formed: it preferentially accumulates in the frontal cortex and retina, thus assuming a key role in the structural development of the brain. It has been reported that infants fed formula containing DHA have better eye and motor coordination, greater concentration and higher scores on intellectual tests, and better logic skills. DHA and in general and LC-PUFAs are therefore considered essential nutrients for the development and maintenance of memory during all stages of life.

Iron is the second essential micronutrient: in addition to being critical for oxygen transport to peripheral tissues, it is involved in the production of myelin (the sheath that surrounds nerve fibers) and the neurotransmitters dopamine and serotonin. Several studies report that its deficiency has negative effects on memory, learning, and social interactions. The periods most at risk are those of intense growth of the body, thus pregnancy and fetal development, childhood and adolescence. The effects are reduced spatial memory in adolescence, reduced attention, and worse cognitive performance, manifested by lower school performance, poor test performance, and increased irritability and restlessness.