How avocados can improve cognitive health

There is indications that the addition of oils or other sources can increase the insured fat (oleic acid) to lute -rich foods.

In the AV group there were no changes in the serum-canthin during the study period. The triglycerides fell in the AV group compared to the initial value ( p = 0.075) and rose compared to the initial value in the control group ( p = 0.06); High-density-lipoprotein (HDL) correlated with the change of both serum lodging and the Zeaxanthins (Pearson r = 0.43; p = 0.058 and Pearson r = 0.54; p = 0.014) only in the AV group.

practice implications

The authors of this article previously reported on cognitive health and MPD, which are also associated with a higher lutein status as a marker for visual function and health. ^{1-4 lutein is the carotenoid that is most permanently connected to the cognitive function. It is preferred to the brain tissue. 5 Although oxidative stress and inflammatory markers were proposed as possible mechanisms for the beneficial effects of lutein on the brain, they were not associated with each other in this study. Since these biomarkers were in the normal range at the beginning of the study, changes may be more difficult to recognize.}

As a possible explanation for lutein-induced cognitive advantages, the researchers referred carotenoids in health and illness that creates the hypothesis that "the modulation of synaptic membranes together with certain changes in the physical and structural features of these membranes" could play a role. Transport of useful nutrients such as lutein into the brain certain types of fats to positively influence the cognitive function.

Apart from the financing by the Haas Avocado board, the evidence for a much higher bioavailability of Lutein in avocados is convincing. ^{7 The amount of lutein contained in avocados is relatively low (0.5 mg/medium -sized avocado); In the present study, however, the consumption of a single avocado per day increased effectively and significantly the serum lutein, with an increase of 0.93 NMOL per mg lutein, which was included in the avocado. In comparison, an earlier study by the same authors found that a lutein supplementation (12 mg/day for 4 months) increased the serum lutein by only 0.22 NMOL/L per mg lutein. 8 A restriction of the study was a lack of comparison with frequently consumed vegetables with a higher lutein content, in particular dark green leaf vegetables such as spinach. The superior bioavailability of Lutein, which is contained in avocados, is attributed to its lipid content (i.e. simply unsaturated fatty acids) [Mufas]). This was documented by earlier results of the same team, which showed the higher bioavailability of Lutein in eggs compared to spinach.}

The above evidence indicates that the addition of oils or other sources of simply unsaturated fats (oleic acid) can increase the inclusion in the nerve tissue to lute -rich foods. The food that is rich in Mufas include avocados but also olives, nuts and some seeds. Those who offer the highest mufa content include sunflower or thistle oil with high olive acid content as well as hazelnut, olive, rapeseed, avocado, almond, peanut, sesame, rice bran, soybean and liver transaction. The addition of these oils to salads is absolutely useful from this perspective.

The macula is a yellow spot near the middle of the retina, which is responsible for the high -resolution vision. The macular apigment consists of lutein, zeaxanthin and meso-canteenhin. MESO-ZEXANTHIN is not available through food and must be made from food in the retina from Lutein. Macular apigment acts as a natural blue light filter and protects the eye from damage and prevents age -related macular degeneration. ^{10 there is concern that an overexposure with blue light, which all penetrates the cornea and the lens to the retina, can lead to macular degeneration and ultimately to see. Most of the blue light comes from the sun, but there are many blue light sources indoors that worry ophthalmologists, in particular the blue light loads from computer screens, smartphones and other digital devices that are also used in the immediate vicinity of the face. These frequent and extensive exposure can increase the risk of macular degeneration in later life. The use of blue light filters can help to reduce this type of load.}

Something blue light is helpful to regulate the circadian rhythm, which serves as our internal clock. Studies have shown that high-energy visible light increases the vigilance, the memory and cognitive function supports and raises the mood, hence the popularity of full spectrum light therapy. Lutein-rich foods in connection with mufa oils to improve natural blue light filtering in the macula. In view of the evidence, it also makes sense to consider protection against excessive blue light.