NutritionforCognition,Energy,Immunity.pptVIP

Nutrition to Support Cognitive Function, Immunity, Energy Levels, Stress Relief Sydney Nitzkorski, MS, RD Overview How is nutrition related to: Cognitive ability Better immunity Energy levels Dealing with stress Cognitive Ability The brain depends on food for energy “In spite of potent biological mechanisms that protect brain activity from disruption, some cognitive functions appear sensitive to short-term variations of fuel (glucose) availability” (Bellisle, Effects of diet on behavior and cognition in children, British Journal of Nutrition 2004) What does this mean? Cognitive Ability Glucose acutely facilitates mental performance Especially on demanding, long-duration tasks Examples of the above? Research has shown repeatedly that when breakfast is omitted school children have a deterioration in mental performance Cognitive Ability Intelligence scores are improved in individuals who are supplemented with micronutrients (when they start with poor nutrient status) Some “healthy looking individuals” can have micronutrient deficiencies (A, B2, B6, folate, iron, C, zinc) How can you avoid this? Balanced diet with lots of color (green leafy veggies, whole grains, plenty of fruits and veg) Immune Function Macro and Micronutrient deficiencies will affect immune function as well as cognitive function Immune function is affected by: Adequate intake of protein (approx .5/pound BW) FISH, lean meats, skinless poultry, legumes, skim dairy, soy products Immune Function Proper balance of fats (good vs. bad) Fat from olive oil, nuts, avocados, nut butters, vs. red meat, poultry skin, full fat dairy Proper amount of fat (approx .5 grams/pound BW) Excess intake can depress immune system Adequate amounts of vitamins A, C, E Antioxidants found in abundance in fresh fruits and veggies Adequate amounts of the minerals zinc and iron red meat, baby spinach, fish, beans, dairy products, peas, cashews, eggs, lima beans and chick peas Immune Function “Children with subclinical def