Top 10 Brain-Boosting Foods

Top 10 Brain-Boosting Foods

by | Jun 22, 2021 | Koru Nutrition Blog

Detoxifying vegetables and fruits

Whether you’ve suffered a brain injury, or are experiencing brain fog, or just struggling to concentrate and focus … we’ve got you covered with this list! Brain foods not only can help with supporting better cognitive functioning, but help can help boost mood, support sleep, and help with better focus and memory for school or work.

Let’s explore our top 10 brain-boosting foods!

1. Turmeric

This eye-catching, gold-coloured spice is a common component in curries. Turmeric’s most well-known active constituent is curcumin, which has been shown to have many supportive benefits for cognitive functioning. Curcumin is an antioxidant and anti-inflammatory compound that has the ability to cross the blood-brain-barrier, a protective barricade that defends our brain from toxins in our body. Once in the brain, curcumin acts to reduce oxidative stress and neuroinflammation (1). With inflammation reduced, your neurons are able to communicate more effectively, increasing cognitive capacity.

Turmeric is a spice that is an easy addition to many dishes. For an inspiring new take on an old dish, take a look at our Turmeric Hummus recipe. 

2. Kale/Leafy Greens

Eating your daily greens is essential for brain health! Cruciferous vegetables, including kale, spinach, broccoli, and Brussels sprouts are packed full of essential vitamins, such as notable amounts of vitamin K. Vitamin K is a fat-soluble vitamin that is critical for brain health. Vitamin K helps to build strong fat cells in the brain, which improves the structure and communication of our brain cells, otherwise known as neurons (2). Research has shown that individuals who have higher levels of vitamin K, achieved through consuming their leafy greens, have less memory challenges than those with lower levels of vitamin K (3).

If you are looking for a fun way to incorporate more leafy greens in your diet, try these Quinoa and Kale Fritters for a new lunch idea!

3. Eggs

Eggs are packed with brain supporting nutrients such as Vitamin B6, B12, choline and folate. Deficiencies in B12 and folate have been linked to depression. Because eggs are high in the B vitamins, they are good at helping to reduce mental decline as we age.

Eggs are a powerhouse source of choline, a nutrient important for strong cognitive performance. Studies that looked at individual cognitive performance (on tests of memory and attention) and choline levels demonstrated that higher choline levels correlated with better cognitive performance (4). It is suggested that since choline is a major component in the neurotransmitter acetylcholine, high levels help neurons communicate with each other during activities involving memory and attention. While choline is not yet used as a direct treatment in humans, animal studies indicate that choline treatment help reduce memory deficits in animal models of traumatic brain injury (5).

The National Academic press indicates that choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory. Two studies found that higher intakes of choline were linked to better memory and mental function (Nurk, Resfum, et al 2013) (Poly et al 2011).

Eggs are economical, and quick and easy to make for any meal of the day. In case cholesterol is a concern, we want to share the The Mayo clinic indicates that although chicken eggs are high in cholesterol, the effect of egg consumption on blood cholesterol is minimal when compared with the effect of trans fats. Most healthy people can eat up to seven eggs a week with no increase in their risk of heart disease. Some studies have shown that this level of egg consumption may actually prevent some types of strokes.

Eggs yolks, specifically, are where high levels of choline are found. For a new way to prepare your morning eggs, check our Pesto Baked Egg Cups recipe. This recipe also contains kale – another brain superfood! 

4. Oily Fish

Fat is a very important component of your brain. Your brain is made up of billions of specialized cells, called neurons, and each neuron is wrapped in a fatty sheath. This fatty sheath helps the neurons send messages to each other quickly. The faster these neurons can communicate, the better our thinking skills including memory and attention. Unfortunately, after a brain injury, this fatty sheath can become damaged and impair communication between neurons (6)

Oily fish, including salmon and trout, are wonderful sources of fat that go straight to the brain. Particularly, omega-3 fatty acids are found in these fish are used to help build up the fatty sheaths around neurons (7). Due to this process, incorporation of oily fish is believed to be beneficial in the cognitive recovery process after a traumatic brain injury. 

5. Pumpkin Seeds & Squash Seeds

Pumpkin seeds are filled with the amino acid tyrosine. Consuming this amino acid is important because it is used to create neurotransmitters, the chemicals that our brain communicates with. Specifically, tyrosine is important for creating norepinephrine, which is responsible for responding to acute stress scenarios. When stress is addressed with norepinephrine, it allows our brain to focus on the task at hand without feeling worried or losing focus. Multiple studies have shown that consumption of tyrosine can boost cognitive performance in a stressful situations (8). 

Pumpkin and squash seeds are a wonderful source of tyrosine. In fact, estimates show that one handful can have as much as 35% of the recommended daily intake for tyrosine (9). Consider having these seeds as a snack on the go to keep your thinking skills sharp, even on a stressful day! Check out our coconut yogurt clusters recipe for a tasty way to consume pumpkin seeds!

6. Coffee

Many of us are all too familiar with the daily pick-me-up that appears to come loaded in our daily cup of coffee. However, coffee, specifically caffeine, does more than increase wakefulness; caffeine has benefits for our learning and memory too! When consumed, caffeine interacts with specific receptors in the areas of our brain responsible for learning and memory. After a traumatic brain injury, this interaction becomes particularly important. Researchers suggest that long-term exposure of caffeine can indeed increase the number of these receptors having a positive impact on thinking skills such as memory (10).

Remember, that caffeine can also impact your sleep cycle and potentially exacerbate stress and anxiety, so these are important factors to consider before consumption. 

7. Green Tea

If coffee isn’t for you, then perhaps you’d like to try green tea. Green tea is famous for promoting relaxation and mental clarity and it is increasing in popularity around the world.

Similar to coffee, green tea also contains smaller amounts of caffeine, which promotes thinking skills such as learning and memory. However, there’s another important secret ingredient in green tea… groups of polyphenols! Polyphenols are micronutrients that are found in plant foods. Polyphenols are powerful antioxidants that help to fight inflammation in the brain. Due to these anti-inflammatory properties, researchers support the consumption of polyphenols through the diet to facilitate the complex recovery process after a traumatic brain injury (11).

L-theanine, is an amino acid found in green tea. This amino acid can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes us feel more relaxed. Although caffeine in green tea can help increase our mental alertness, the L-theanine helps us to avoid getting the “jitters” and nervous energy that coffee can sometimes give us.

So switch out your coffee for green tea and if you are not a hot green tea fan – brew a pot and put it in the fridge to cool and add stevia for a healthy iced tea beverage.

Of course green tea can be sipped hot as a tea, but you can also enjoy it cool from the fridge with a bit of stevia for a healthy iced beverage, or maybe you’d be interested in making it into a 2-ingredient ice cream!

8. Blueberries

Blueberries are small, but mighty, when it comes to protecting your brain! They contain phytochemicals, which are non-nutrient compounds that provide health benefits. Blueberries are high in a particular phytochemical group known has flavonoids. Along with producing that vivid blue colour, flavonoids are strong antioxidants, which protect against free-radicals and neuro-inflammation.

Additionally, a six-year Nurse’s health study in over 16,000 older individuals found that consuming 2 or more half cup servings of blueberries and strawberries a week were linked to slower mental decline and delays in mental aging by up to 2.5 years. Another study identified nine older adults with mild cognitive impairment who consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function (Kroikorian 2010).

The studies on blueberries and brain health seem almost endless! To share one more, Tufts scientists have found that the addition of blueberries to the diet in animal studies improved short-term memory, navigational skills, balance and coordination. Compounds in blueberries seem to jump-start the brain in ways that get aging neurons to communicate again.

Human studies have shown that consumption of blueberries promotes the growth of neurons, combatting memory loss (12). In animal brain-injury models, when taken as a powered supplement, blueberries have been found to have positive impacts on learning and memory challenges. It is believed that their anti-inflammatory effects, promote brain plasticity, fostering learning (13).

For your daily dose of berries, check out our Berry Beet Smoothie Bowl!

9. Walnuts

Given that these nuts look like a little brain themselves, it makes sense that they support brain health! Walnuts contain a host of healthy fats, which play an essential role in brain health. Research has shown these healthy fats reduce oxidative stress, maintain the structure of the neuron, and promote the generation of new neurons (14).

Did you know that 60% of our brain is made up of fat? This includes saturated as well as polyunsaturated fats. Omega 3 is a very important fat for our brain and we just do not get enough in our diets due to poor food choices, consuming processed foods and poor cooking and heating methods. Omega 3’s surround our nerves and protect them. They ensure that our nerves can transmit a smooth signal. Believe it or not, these good fats help regulate the release and performance of neurotransmitters. If we don’t consume enough of these good fats in our diet we can experience depression, memory and learning problems, difficulty concentrating, inflammation and even schizophrenia (Holford 2004). We mentioned above that consuming oily fish provides Omega 3, but so does eating raw nuts like walnuts!

In addition to these fats, walnuts contain various nutrients including polyphenols, vitamin E, flavonoids, and more. These components allow walnuts to protect the brain against inflammation and mitigate cognitive challenges (13).  Who knew that so much power could be packed inside one little nut! 

10. Dark Chocolate

Who doesn’t love hearing that dark chocolate can be a brain health food! Dark chocolate packs a triple punch containing levels of caffeine, antioxidants, and flavonoids. Just like in blueberries, the flavonoids in dark chocolate are strong antioxidants which fight against oxidative stress and neuroinflammation. This helps to slow cognitive decline and protect against neurocognitive diseases14. One study looked at over 900 participants and found that more regular dark chocolate consumption was associated with a stronger cognitive performance (15).

The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers say these compounds may enhance memory and also help slow down age-related mental decline (Sokolov, Pavlova et al, 2013). Chocolate is also high in magnesium which helps to calm the mind and promote relaxation. In fact, craving chocolate can be a sign of a magnesium deficiency.

In case you need one more reason to enjoy some chocolate, it also contains a chemical, phenyethylamine (PEA), which can help to elevate mood and feelings of love, while suppressing appetite and improving memory and learning. Feel the love and eat some dark chocolate!

Remember, we are talking about dark chocolate here and not candy bars or milk chocolate bars, which are full with sugar and artificial colourings and flavourings. Our Cranberry Pistachio Bark, Hot Cocoa Elixir, or Black Bean Brownies are all great way to consume dark chocolate!

In Summary

We can see from this list than there are many foods available to support brain function after a traumatic brain injury. Of course, these strategies are relevant to those of us who haven’t suffered an injury as well, as these foods support a healthy brain for improved mood and memory.

It is important to remember that a healthy balance of all these recommended foods, and others, is the most important to optimize cognitive performance. Don’t forget, that many lifestyle factors, such as sleep and stress, impact how our brain functions too! These should be considered in addition to dietary factors to support our brain during recovery or to prevent premature aging.

If you’re looking for help navigating brain injury recovery or other cognitive symptoms, please reach out! Our Nutritionists and Dietitians would be happy to guide you along your health journey!

References 

  1. Misra, S., & Palanivelu, K. (2008). The effect of curcumin (turmeric) on Alzheimer’s Disease: An Overview, Annals of Indian Academy of Neurology, 11(1), 13-19. doi: 10.4103/0972-2327.40220
  2. Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
  3. Soutif-Veillon, A., Ferland, G., Rolland, Y., Presse, N., Boucher, K., Feart, C., & Annweiler, C. (2016). Increased dietary vitamin K intake is associated with less severe subjective memory complaint among older adults. Maturitas, 93, 131-136. doi: 10.1016/j.maturitas.2016.02.004
  4. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
  5. Dixon, C., Ma, X., & Marion, D. (2009). Effects of CDP-Choline Treatment on Neurobehavioural Deficits after TBI and on Hippocampal and Neocortical Acetylcholine Release. Journal of Neurotrauma, 14(3), 161-169. doi: 10.1089/neu.1997.14.161
  6. Mierzwa, A., Marion, C., Sullivan, G., McDaniel, D., & Armstrong, R. (2015). Components of myelin damage and repair in the progression of white matter pathology after mild traumatic brain injury. Journal of Neuropathology and Experimental Neurology, 74(3), 218-232. doi: 10.1097/NEN.0000000000000165
  7. Wysoczanski, T., Sokola-Wysoczanska, E., Pekala, J., Lochynski, S., Czyz, K., Bodkowski, R., … & Librowski, T. (2016). Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Current Medical Chemistry, 23(8), 816-831. doi: 10.2174/0929867323666160122114439.
  8. Lieberman, H. (2003). Nutrition, brain function and cognitive performance. Appetite, 40(3), 245-254. doi: 10.1016/S0195-6663(03)00010-2
  9. My Food Data. Roasted Squash And Pumpkin Seeds (Unsalted). https://tools.myfooddata.com/nutrition-facts/170557/wt2
  10. Sachse, K., Jackson, E., Wisniewski, S., Gillespiie, D., Puccio, A., Clark, R., … & Kochanek, P. (2007). Increases in Cerebrospinal Fluid Caffeine Concentration are Associated with Favourable Outcome after Severe Traumatic Brain injury in Humans. Journal of Cerebral Blood Flow & Metabolism, 28(2), 395-401. doi: 10.1038/sj.jcbfm.9600539
  11. Erdman, J., Oria, M., & Pillsbury, L. (2011). Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Outcomes in Miliiatary Personnel.  National Academies Press (US). Washington, DC.
  12. Krishna, G., Ying, Z., & Gomez-Pinilla. (2019). Blueberry Supplementation Mitigates Altered Brain Plasticity and Behaviour after Traumatic Brain Injury in Rats. Molecular Nutrition and Food Research, 63(15), 1-8. doi: 10.1002/mnfr.201801055
  13. Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients, 12(2), 550-555. doi: 10.3390/nu12020550
  14. Sokolov, A., Pavlova, M., Klosterhalfen, S., & Enck, P. (2013). Chocolate and the brain: neurobiological impact of cocoa flavanols on cognition and behaviour. Neuroscience and Behavioural Reviews, 37(10), 2445-2453. doi: 10.1016/j.neubiorev.2013.06.013
  15. Crichron, G., Elias, M., & Alkerwi, A. (2016). Chocolate intake is associated with better cognitive function: The Maine-Syracuse Longitudinal Study. Appetite, 100, 126-132. doi: 10.1016/j.appet.2016.02.01

 

Health Benefits of Lion’s Mane Mushroom

Health Benefits of Lion’s Mane Mushroom

by | Jun 5, 2021 | Koru Nutrition Blog

Detoxifying vegetables and fruits

Lion’s Mane mushroom is known by many names, including the Latin Hericium Erinaceus, along with Bearded Hedgehog mushroom, and Monkey’s Head mushroom. Lion’s Mane mushroom has long been a staple for culinary and medical uses in Asian countries like China, India, Japan and Korea.

Human and animal studies alike have proven Lion’s Mane mushroom boasts countless medicinal and health promoting properties including anti-inflammatory, antioxidant and immune modulating components. Extracts from Lion’s Mane mushroom have been shown to have antibiotic, neuroprotective, glucose-lowering, and even anti-cancer effects.

Below, we review our Top 4 Health Benefits of Lion’s Mane Mushroom in more detail:

#1. Lions Mane Mushroom is Neuroprotective

Studies have shown that Lion’s Mane mushroom helps to combat Alzheimer’s disease, dementia and cognitive decline.

Two specific compounds have been identified in Lion’s Mane mushrooms that can stimulate the growth of brain cells these are hericenones and erinacines (1).

In fact, Lion’s Mane mushroom and its extracts have been found to reduce symptoms of memory loss in mice, as well as prevent neuronal damage caused by amyloid-beta plaques, which accumulate in the brain during Alzheimer’s disease (2,3,4). Additional animal studies have confirmed that Lion’s Mane mushroom may help protect against Alzheimer’s disease, a degenerative brain disease that causes progressive memory loss.

Older adults with mild cognitive impairment were studied and found that consuming 3 grams of powdered Lion’s Mane mushroom every day for four months improved their mental functioning significantly. It’s important to note that these benefits were transient, and disappeared when supplementation stopped (5).

#2 Lion’s Mane Mushroom May Help Prevent Cancer Growth

In 2012, a study evaluating the medicinal potential of 14 types of mushroom found that Lion’s Mane mushroom had the fourth highest antioxidant activity, which researchers described as “moderate to high.” (6) Antioxidant activity protects the body on a microscopic and cellular level from toxins, those we naturally produce during metabolism, and those we intake as a result of 21st century life.

Various studies have also shown Lion’s Mane mushroom’s ability to support various immune responses in the body. Specifically, it has been shown to increase levels of T cells (the part of our immune system that attacks foreign pathogens ) and macrophages (a type of white blood cell that destroys bacteria and other harmful organisms), and appeared to promote anti-tumor activity of the immune system in mice (16).

#3 Lion’s Mane Mushroom May Reduce Anxiety and Depression

There have been numerous studies showing that consuming Lion’s Mane mushroom can help with reducing symptoms of anxiety and depression. A daily dose of Lion’s Mane mushroom is a good way to help support the health and growth of nerves within the hippocampus, which is the part of our brain that controls emotions.

In a Japanese study, women with a variety of health complaints, including menopausal symptoms and poor sleep quality, ate cookies containing Lion’s Mane extract or placebo cookies for 4 weeks. The participants who ate the extract reported lower levels of irritation and anxiety than those in the placebo group (7).

#4 Lion’s Mane Mushroom Supports Nerve Health

Lion’s Mane mushroom has been shown to be of use in the regeneration of peripheral nerves (that is, those outside of the spinal cord), suggesting it could have a benefit to help the physical recovery of those who have experienced trauma. (11)

Research determined that Lion’s Mane mushrooms extracts may promote the growth of nerve cells and therefore, more rapid repair after injury. (9) One study found that rats with nerve damage receiving a daily extract of Lion’s Mane mushrooms had quicker nerve regeneration than control animals (10).

One of the complications of diabetes is nerve damage resulting from prolonged periods of high blood sugar. In a 2015 study on rats, in which they ingested Lion’s Mane mushroom extract for 6 weeks, showed positive results, including lower blood sugar levels, reduced feelings of nerve pain, and improved antioxidant activity (8).

In fact, Lion’s Mane mushroom extract has been shown to reduce recovery time by 23–41% when given to rats with nervous system injuries (12). Lion’s Mane mushroom extract may also help reduce the severity of brain damage after a stroke. In one study, high doses of Lion’s Mane mushroom extract given to rats immediately after a stroke helped decrease inflammation and reduce the size of stroke-related brain injury by 44% (13).

How Do I Take Lion’s Mane Mushroom?

Lion’s Mane mushrooms can be enjoyed as a food for culinary uses such as being used raw in a salad or smoothie, cooked in stir-fries or soups, dried and used as an herb, or steeped as a tea.

Lion’s Mane mushroom can be prepared and cooked like any other meaty mushroom. It tends to be in season in the late summer through fall. When cooked, it has a flavour and texture has been described as similar to crab or lobster.

Alternatively, Lion’s Mane extracts are often used in natural health products and supplements such as these Host Defence Lion’s Mane capsules.

Many local health food stores also stock Lion’s Many mushroom beverages. Lion’s Mane (and other medicinal mushrooms) can be powdered and used in a tea or as an instant coffee substitute. Because of the brain-boosting properties of Lion’s Mane mushroom, using it as a coffee substitute that can elevate your focus, memory, and creativity is an ideal option for many individuals!

References 

1. https://pubmed.ncbi.nlm.nih.gov/24266378/
2. https://pubmed.ncbi.nlm.nih.gov/21383512/
3. https://pubmed.ncbi.nlm.nih.gov/27350344/
4. https://pubmed.ncbi.nlm.nih.gov/27350344/
5. https://pubmed.ncbi.nlm.nih.gov/18844328/
6. https://www.hindawi.com/journals/ecam/2012/464238/
7. https://www.jstage.jst.go.jp/article/biomedres/31/4/31_4_231/_pdf/-char/en
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4415746/
9. https://pubmed.ncbi.nlm.nih.gov/26853959/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3176599/
11. Lai P,L., Naidu M., Sabaratnam V., Wong K,H., David R,P., Kuppusamy U,R., Abdullah N., Malek S,N. (2013). Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. International Journal of Medicinal Mushrooms. 15(6):539-54. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24266378
12. https://pubmed.ncbi.nlm.nih.gov/21941586/
13. https://pubmed.ncbi.nlm.nih.gov/25167134/
14. https://pubmed.ncbi.nlm.nih.gov/26244378/
15. https://pubmed.ncbi.nlm.nih.gov/28087447/
16. https://pubmed.ncbi.nlm.nih.gov/11842649/

 

Top 10 Health Benefits of Ashwagandha

Top 10 Health Benefits of Ashwagandha

by | May 20, 2021 | Koru Nutrition Blog

Detoxifying vegetables and fruits
Ashwagandha, also known as Withania somnifera, as well as Indian ginseng and winter cherry, is a small evergreen shrub. It grows in India, the Middle East, and parts of Africa.

Ashwagandha has been used for over 3,000 years in ancient Ayurvedic medicine practices to help relieve stress, increase energy levels, improve concentration and many more benefits. It’s now grown in popularity in the western world over recent years for its various health benefits as well (1).

So, let’s have a look at some of the amazing health properties that Ashwagandha can provide us!

Top 10 Health Benefits of Ashwagandha

  1. Balance Blood Sugar
    Ashwagandha can reduce blood sugar levels in both healthy people and those with diabetes (2, 3)
  2. Treat Cancer
    Ashwagandha can help treat several types of cancer, including breast, lung, colon, brain, and ovarian cancer. The mechanism of action is through inducing apoptosis, which is the programmed death of cancer cells and impeding the growth of new cancer cells (4, 5, 6, 7)
  3. Reduce Stress
    Ashwagandha can help to reduce stress and levels of cortisol by up to 30% in chronically stressed individuals (8)
  4. Reduce Anxiety
    Ashwagandha can assist in reducing anxiety and improving sleep issues (9)
  5. Improve Depression
    Ashwagandha can help reduce symptoms of depression (10)
  6. Improve Male Fertility
    Ashwagandha can help boost testosterone and fertility in men by improving sperm count and sperm quality (11,12)
  7. Improve Body Composition
    Ashwagandha may help improve muscle strength, muscle mass and body composition and reduce body fat percentage (13, 14)
  8. Reduce Pain and Inflammation
    Ashwagandha can reduce inflammation, including inflammatory markers such as natural killer cells and c-reactive protein, and can act as a natural pain reliever (15, 16)
  9. Protect Cardiovascular Health
    Ashwagandha can reduce total cholesterol, LDL (bad) cholesterol and triglycerides in the blood (17, 18)
  10. Improved Cognitive Function
    Ashwagandha can improve memory, reaction time and attention span for many individuals (19)

Ashwagandha Risks

While it is generally considered safe, large doses of Ashwagandha might cause stomach upset, diarrhea, and vomiting. Liver problems might occur, but this is very rare.

Ashwagandha may also interact with thyroid, blood sugar and blood pressure medications and is not advised to consume when pregnant or breastfeeding. Ashwagandha might cause the immune system to become more active, and this could increase the symptoms of auto-immune diseases. For this same reason, Ashwaganha is not recommended for people that are on immune suppressant drugs. If you have one of these conditions, it’s best to avoid using Ashwagandha.

Ashwagandha may slow down the central nervous system. Healthcare providers worry that anesthesia and other medications during and after surgery might increase this effect. Stop taking Ashwagandha at least 2 weeks before a scheduled surgery (20)

How Do I Take Ashwagandha?

The recommended dosage of Ashwagandha depends on the type of supplement because extracts are more potent than whole Ashwagandha root or leaf powder. So, it is important to follow instructions on labels or seek advice from a qualified health professional. Standardized Ashwagandha root extract is commonly taken in 450–500mg capsules once or twice daily.

You can purchase whole Ashwagandha powder and add in your smoothies or sprinkle on your oatmeal or yoghurt. You can purchase If consuming Ashwagandha as a tea, it can be difficult to determine if you are getting enough to establish a therapeutic dose. However, if you’re just looking for a supportive herbal addition to your diet, tea or Ashwagandha Moon Milk are great options!

For more Ashwagandha supplement options, check out our online dispensary. This is one of our favourites:

If you have taken Ashwagandha in the past, or opt to try it now, come find us over on Facebook or Instagram and let us know how it worked for you!

REFERENCES
1. https://pubmed.ncbi.nlm.nih.gov/19633611/
2. https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf
3. https://pubmed.ncbi.nlm.nih.gov/23125505/
4. https://pubmed.ncbi.nlm.nih.gov/17003952/
5. https://pubmed.ncbi.nlm.nih.gov/17003952/
6. https://pubmed.ncbi.nlm.nih.gov/20840055/
7. https://pubmed.ncbi.nlm.nih.gov/24046237/
8. https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf
9. https://pubmed.ncbi.nlm.nih.gov/23439798/
10. https://pubmed.ncbi.nlm.nih.gov/23439798/
11. https://pubmed.ncbi.nlm.nih.gov/19789214/
12. https://pubmed.ncbi.nlm.nih.gov/23796876/
13. https://pubmed.ncbi.nlm.nih.gov/26609282/
14. https://pubmed.ncbi.nlm.nih.gov/21170205/
15. https://pubmed.ncbi.nlm.nih.gov/26397759/
16. https://pubmed.ncbi.nlm.nih.gov/19504465/
17. https://pubmed.ncbi.nlm.nih.gov/16713218/
18. https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf
19. https://pubmed.ncbi.nlm.nih.gov/28471731/
20. https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandh

Top 5 Questions To Get Answered Before Seeing A Nutritionist Or A Dietitian

Top 5 Questions To Get Answered Before Seeing A Nutritionist Or A Dietitian

by | May 17, 2021 | Koru Nutrition Blog

Woman looking pensively

The natural health and nutrition industry is packed with confusing messages, contradictory information, and a wide-range of professionals with varied training. So, we’ve written this article to help you consider key questions to have answered before selecting a nutritionist or dietitian to help you reach your health goals.

1. What Is The Nutritionist’s or Dietitian’s Education?

If a nutrition professional isn’t being up-front about their credentials, that could be a concern.

Most places in the world, the title “dietitian” is protected and refers to a regulated health profession, meaning only individuals who have completed the necessary 4-year university degree, a one-year intern at a hospital, and passed their board exam can use the title.

Conversely, the title “nutritionist” is not protected and nutritionists are not regulated health professionals. This means that someone can do a weekend or a basic nutrition course and legally call himself or herself a nutritionist and this is where a lot of confusion can occur. This doesn’t mean you shouldn’t see a nutritionist, just that it’s important to understand the individual’s specific training first.

In Ontario the main nutrition schools are the Canadian School of Natural Nutrition which awards the title Registered Holistic Nutritionist (RHN), The Institute of Holistic Nutrition with the designation Certified Nutrition Practitioner (CNP) or Edison School of Holistic Nutrition. This can be a 1-2 year program and once graduated nutritionist’s gain a diploma. During their training they are educated on sciences such as biochemistry, nutrition pathology, symptomatology, anatomy and physiology much more. All of Koru’s nutritionists have graduated from at least one of these institutions.

Click here for more information on the difference between a nutritionist and a dietitian.

 

2. How Does a Nutritionist or Dietitian Charge?

There are a few aspects to cost that are wise to consider:

Firstly, what their hourly rate is and do they have packages or value-added offerings?

Secondly, if you have extended health benefits, it is also important to consider if your individual plan will cover a dietitian, a nutritionist, or both. For example, if you only have benefits coverage for dietitians, it may sway you to choose a dietitian to work with.

Thirdly, if you are requiring services that are more specialized to your diagnosis and required additional training, that individual will most likely command a higher hourly rate.

Lastly, if funds are tight ask the clinician what strategies or recommendations they can provide to help implement a nutrition program if finances are limited. You won’t get the best bang-for-your-buck if you’re paying for a service, but then the food and meal recommendations are too expensive for you. While working with a nutrition professional you might be paying more for certain foods such as produce, but you are likely to be saving on food costs in other areas such as reducing take-out foods.

For more information on how much a nutritionist or dietitian charge please check out our articles.

3. How Will The Nutrition Program or Support Be Delivered?

Having awareness of your individual weaknesses and strengths, as well as your personal preferences, will help you choose the best nutrition professional to work with.

  • Are you going to need regularly scheduled support or accountability? Then look for programs where that can be built into the structure.
  • Are you going to struggle to make a lot of changes at once? Then you need more of a program that allows you to take baby steps and regular sessions.
  • Do you want to dive right in with a complete overhaul? Then you may be able to complete a few sessions or receive a nutrition protocol and self-manage from there.
  • If you’re looking for a meal plan, can the nutrition professional provide it?
  • Are you more interested in number-based facts and recommendations focused on calories, fats, protein, and carbohydrates? The check with the clinician is this so something that they can provide.

Of course, it’s also important to make sure that the nutrition professional can factor in your lifestyle. Different strategies will work better for busy working moms compared to elite athletes, or may be dependent on cultural needs as well. Both the cost and nutrition recommendations should not only be achievable and realistic, but also sustainable over the long-term.

Whether you find this information on a website, call an office, or speak directly to the nutrition professional– it’s important to have confidence that you’ll receive nutrition recommendations that are going to work for you.

4. What Specific Experience Does The Nutrition Professional Have With Your Specific Health Concern(s)?

Nutrition and supplementation can be complicated. Certain “healthy” foods can actually be problematic for specific individuals.

If you have general health goals such as losing weight, having more energy, or sleeping better then most nutrition professionals would be able to help you reach your goals. If you are looking for someone to help address specific health challenges such as Autism, spinal cord injuries, multiple sclerosis, or brain injury the clinician needs to have specific training and/or experience. If your needs are medically-based such as kidney disease, uncontrolled diabetes, or related to bariatric surgery then we’d recommend you specifically seek out a dietitian.

Take a look at the nutrition professional’s biography. What does it tell you about their personal, educational, and clinical experience? Can you find any reviews online? This information can help you choose the right professional for your individual circumstances!

5. What Tools Does The Nutrition Professional Use In Their Practice To Help You Stay On Track?

Each individual is different with regards to what educational strategies, testing options, tracking processes and/or motivational factors will be of the biggest benefit. Are you looking for:

  • Regular check-in sessions
  • Food tracking apps
  • Computerized analysis of their food journals
  • A Facebook group or community support group
  • Tracking body measurements or the use of a body composition machine
  • Lab and blood work tests
  • Education and resources, (handouts, websites, books and groups)

Weekly Individualized Meal plans. Often, nutrition professionals will provide a combination of the above, plus they may help you explore support systems within your family or strategies within your home to help keep you on track. The list can be extensive but the motivating strategies needs to be individualized and based on what’s going to work for you.

 

Are You Ready To See A Nutritionist Or Dietitian?

We hope that the above helps provide some insight into finding the right nutritionist or dietitian for you.

Your health is important, so finding the right professional for you is a critical aspect of your health journey.

 

If you are ready to book a session with Koru Nutrition, click here.

Or, we welcome you to reach out to Koru’s founder, Kylie James, so she can help match you to a practitioner who is most suited to your unique situation, whether that’s at Koru Nutrition or via referral.

The Difference Between a Dietitian and a Nutritionist

The Difference Between a Dietitian and a Nutritionist

by | May 16, 2021 | Koru Nutrition Blog

Dietitians Vs Nutritionists

For a long time, there have been reports of a huge divide between nutritionists and dietitians. But, is this divide real or just a lack of understanding on what each discipline can offer and do?

Through this article, we will help to explain the difference between a dietitian and a nutritionist and dispel some of the myths surrounding both professions!

Education

A dietitian must complete a 4-year university degree and demonstrate core competencies, which can be done via a one-year internship or by completing a master’s degree. At that point, they are eligible to write a Registration exam, which would permit them to work in the field. The term “dietitian” is a protected title that guarantees someone has undergone all of the above education and training, and is properly registered.

Nutritionists receive a diploma after one or two years of schooling, which usually includes case studies, a co-op placement and/or exam. Although there are great nutrition schools in Canada, not everyone who calls themselves a nutritionist, has adequate training. The title “nutritionist” is not a protected title in most provinces, meaning that someone who has taken a weekend course or basic training can legally call themselves a nutritionist. This information is not meant to serve as a deterrent to consulting with a nutritionist, rather as reason to understand an individual’s specific training.

Dietitian training is academic, quite theoretical, science and institutional based and provides nutrition approaches that have been already proved through research. Nutritionist training is also evidence based with theory and science, although tends be a more holistic, with a more hands on approach and with more practical tools and strategies.

Regulation

Another important distinction is that dietitians are regulated and nutritionist are not. The job of regulation is to protect the public, not the practitioner. So, to become regulated in Ontario for example, a profession must prove to be a danger to the public. This is a major factor into why nutritionists are not regulated, as they do not break the skin (with needles, for example)

Many people hold regulated health professionals in higher regard, however regulation does come with its drawbacks. In addition to the high costs associated with regulation, dietitians are bound by very strict guidelines and rules. Since nutritionists are not regulated, they are not bound by the same restrictions or regulations and have more freedom to recommend nutrition strategies that are newly emerging in science but as yet to have the vigorous studies to consolidate specific outcomes.

Supplements

Dietitians can recommend supplements such as vitamins and minerals based on the Recommended Dietary Allowance (RDA), and only in certain circumstances where the need is higher can they recommend an increased dose, but once approved, it can only be prescribed by a doctor. Though they can recommend a supplement where there is a known deficiency, they are not allowed to recommend orthomolecular/therapeutic doses of nutrients, herbs such as adaptogens, enzymes, or essential oils, while nutritionists can. Unlike nutritionists, dietitians are prohibited to make profit from the sale of supplements.

Dietitians tend to rely on supplementary products such as Boost and Ensure since these are accessible in hospitals, stores, and the local pharmacy, as well as long term care facilities. Nutritionists often avoid these products and tend to rely on more natural options, taking care to avoid sugars, additives, and preservatives found in local health food stores.

Canadian Food Guide

Canada’s Food Guide has, in the past, been the template for the actions of dietitians; while nutritionists rely on the information divulged by the client to build an individualized protocol. That said, individual dietitians vary in their approach with the Canadian Food guide, some follow it “loosely” and others who follow it completely. However, the newest version of Canada’s Food Guide is actually a much better representation of a healthy diet plan and brings the two disciplines closer from an overall nutrition perspective.

Medical Versus Alternative Medicine

Dietitians are trained to work in hospitals, long-term care facilities, and supermarkets, often alongside or under family doctors and tend to follow a more medical approach to adjusting dietary habits. Dietitians can, at times, be more calorie focused and make macronutrient recommendations regarding protein, fat and carbohydrate amounts in the diet. That said, many of the “new school dietitians” are now focusing on a more holistic approach and consider more than just “calories in versus calories out”.

Nutritionists are often seen working alongside Naturopathic Doctors or Chiropractors, in health food stores, or in private practice. Most nutritionists follow a holistic approach which focuses on implementing therapeutic foods, supplements, lifestyle recommendations, and trying to support the body through addressing underlying root causes of health imbalances. Most frequently, people turn to a nutritionist when they feel their health needs were not met by conventional medicine.

The distinct approaches lead to the realization that dietitians use their expertise to address medical conditions and have a tendency to follow a medical model, while nutritionists have freedom outside the medical model and are focused on restoring or maintaining optimal health and finding root cause.

In Summary

Making the decision to consult with a nutritionist or a dietitian is based on your individual needs, comfort level, and values.

We have both nutritionists and dietitians on our team at Koru Nutrition! It is hoped that the information above has helped provide insight into what would be the best approach and clinician for you!

If you feel ready, you can book here with one of Koru Nutrition’s dietitians. Or, you can book here with one of our nutritionists.

What is Chlorella?

What is Chlorella?

by | May 13, 2021 | Koru Nutrition Blog

Detoxifying vegetables and fruits

Chlorella is a type of algae that grows in fresh water. It has long been recognized as a superfood! There are over 30 different species, with the two most commonly researched being Chlorella vulgaris and Chlorella pyrenoidosa. Chlorella is typically sold in tablet form or as a powder in health food stores and supplement stores. Chlorella has a strong, earthy flavour that might be described as “green,” to put it nicely… but, the benefits are definitely worth the intense flavour! If you find you don’t enjoy the green taste, you may prefer taking it in tablet form, or mixing it in with fruits and vegetables in a smoothie.

Nutrients in Chlorella

Chlorella is a good source of protein, vitamin A, iron, and zinc. It is one of the few vegetarian foods sources that is a complete protein source, meaning it contains all 9 essential amino acids that we need to consume in our diets. A one-ounce (28g) serving of chlorella contains:

Calories: 115
Carbs: 6.5g
Protein: 16.4g
Fat: 2.6g
Fiber: 0.1g
Vitamin A: 14364 IU
Vitamin C: 2.9mg
Thiamin: 0.5mg
Riboflavin: 1.2mg
Niacin: 6.7mg
Vitamin B6: 0.4mg
Iron: 36.4mg
Magnesium: 88.2mg

Health Benefits of Chlorella

  • Detoxification: Chlorella is great to consume during detox, as it can bind to heavy metals and other toxins, helping to eliminate them from the body. It can also effectively lower the amount of dioxin in the body, an environmental pollutant that accumulates in certain foods. (3)
  • Immune system support: Chlorella helps enhance immune functioning and accelerate wound healing (4). One study suggested that taking chlorella supplements for a short period of time can stimulate the immune system in healthy adults. (5)
  • Cardiovascular health: Chlorella may help lower high blood pressure and lower cholesterol levels. (4)
  • Diabetes: Chlorella may assist in managing blood sugar levels and increase insulin sensitivity, factors in pre-diabetes and diabetes. (6)
  • Antioxidant protection: Chlorella contains multiple antioxidants, which protect against oxidative stress. Oxidative stress is a phenomenon that occurs when there are more damaging “free radicals” in the body than there are protective antioxidants to neutralize them. Oxidative stress is a contributing factor in end-stage diseases such as cancer development. (6)

Chlorella vs. Spirulina

Chlorella and Spirulina have often been compared to each other. Although they are both forms of algae, with many similar health benefits, they do have unique differences. Spirulina grows in both fresh and salt water, where as chlorella grows only in fresh water. Chlorella also boasts higher levels of anti-inflammatory omega-3 fatty acids, iron, and vitamin A; while Spirulina contains selenium to support the immune system and thyroid health. However, both are great sources of protein, B-vitamins, and antioxidants, and can be a nutritious addition to the diet.

Precautions

Chlorella is generally considered safe and well-tolerated. With that said, chlorella can cause side effects, especially during the first few weeks of taking it. This includes flatulence, green discolouration of stools, nausea, stomach cramps and diarrhea.

It should also be noted that chlorella may interact with certain medications, such as blood thinners, and it may not be indicated for those with certain autoimmune conditions or pregnant people due to its ability to stimulate the immune system. Consult your doctor or another qualified health professional before including chlorella in your diet if these apply to you.

How To Use Chlorella

Chlorella can be purchased in tablet, capsule, extract, or powder form. “Broken cell wall” chlorella is recommended, as it has its hard outer shell has been broken open, so the body can better access and absorb the nutrients inside. Powdered Chlorella can be added to smoothies, pesto, or salad dressings for a nutritious boost.

Chlorella Supplements

If you’re more likely to take a chlorella supplement than cook with it, we’ve got you covered!

 

If you try out a chlorella supplement, or our Detox Green Smoothie With Chlorella, come join us over on Facebook or Instagram and let us know what you think!

References:

1)      https://nutritiondata.self.com/facts/custom/569428/2

2)      https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2765/2

3)      Nakano S, Takekoshi H, Nakano M. Chlorella (Chlorella pyrenoidosa) supplementation decreases dioxin and increases immunoglobulin a concentrations in breast milk. J Med Food. 2007 Mar;10(1):134-42. doi: 10.1089/jmf.2006.023. PMID: 17472477.

4)      Merchant RE, Andre CA. A review of recent clinical trials of the nutritional supplement Chlorella pyrenoidosa in the treatment of fibromyalgia, hypertension, and ulcerative colitis. Altern Ther Health Med. 2001 May-Jun;7(3):79-91. PMID: 11347287.

5)      Kwak JH, Baek SH, Woo Y, Han JK, Kim BG, Kim OY, Lee JH. Beneficial immunostimulatory effect of short-term Chlorella supplementation: enhancement of natural killer cell activity and early inflammatory response (randomized, double-blinded, placebo-controlled trial). Nutr J. 2012 Jul 31;11:53. doi: 10.1186/1475-2891-11-53. PMID: 22849818; PMCID: PMC3511195.

6)      Panahi Y, Darvishi B, Jowzi N, Beiraghdar F, Sahebkar A. Chlorella vulgaris: A Multifunctional Dietary Supplement with Diverse Medicinal Properties. Curr Pharm Des. 2016;22(2):164-73. doi: 10.2174/1381612822666151112145226. PMID: 26561078.