Can This Banned Condiment Boost Brain Function? (Marmite)

Not many in the US eat Marmite, the British version of Australia's savory spread known as Vegemite. Somewhat controversial in some countries (for an...

April 17, 2017 

Story at-a-glance

• Marmite, the U.K. version of Vegemite, is a salty spread made since the 1800s from yeast extract and now shown by researchers to have numerous compounds to enhance your health
• A single serving of Marmite provides 36 percent of the Reference Daily Intake (RDI) recommended for niacin, 50 percent of the RDI in folic acid and 40 percent of the RDI in vitamin B12, as well as other B vitamins
• Marmite may increase gamma-aminobutyric acid (GABA) levels to optimize brain function and stave off cognitive disorders such as Alzheimer’s
• Studies show Marmite to be better than peanut butter in terms of its ability as a brain booster, can successfully treat anemia and helps protect your body against resistant bacteria, including MRSA

By Dr. Mercola

Perhaps you first heard about Vegemite in the early 1980s from the Men at Work song, "Down Under."

The Australian sandwich spread, described by the Telegraph as a sticky, gloopy, salty spread made from yeast extract, may be the flavor that embodies the entire continent, as 23 million jars are purchased in Australia every year.1

Vegemite's first cousin, Marmite, is the British version of the controversial condiment. Both are considered an acquired taste, but it's the latter that's been scrutinized in scientific circles and found to contain some very impressive properties for the human body.

In fact, several studies show it contains vital nutrients, including 40 percent of the reference daily intake (RDI) for vitamin B12, 50 percent for folic acid and 36 percent for niacin, helps to protect against antibiotic-resistant superbugs such as MRSA and boosts gamma-aminobutyric acid (GABA) levels to restore optimal brain balance.2

Invented in the late 1800s, Marmite came first, followed by Vegemite, invented in the 1920s. In fact, Marmite was included in the ration packs English soldiers carried during World War I. The high level of different B vitamins is also attributed to its effectiveness as a mosquito repellent.

The Daily Meal describes the dark, rich sauce as "full of umami and, at first blush, one of the most disgusting things most Americans have ever tried."3

The British are serious about their Marmite. Owned by Unilever, the company's spoof Ministry of Marmite exists "to enrich the existence of all Marmite lovers, whether resident in the U.K. or overseas, through the comprehensive application of Marmite in every facet of their domestic, professional, cultural and social lives."4

Brits and Aussies are wild about their respective yeast extracts like many Americans are about jam on their morning toast, but Marmite isn't sweet like jelly and marmalade; it's umami, the newest flavor among the basic tastes of sweet, sour, salty and bitter. Umami is the Japanese word for "delicious," which in English means "savory."

Popular as a meat flavor for vegetarians, this yeast-based paste can be stored at room temperature and, although it might dry out, remains edible for years, according to the International Business Times (IBT).5 One must ask what's in it to give it such a remarkable calling card.

Sweden Not a Fan: Marmite's Controversial Components

The main ingredients in Marmite are yeast extract, vegetable extract and salt augmented with thiamin, folate, riboflavin, niacin, iron and vitamin B12. It's flavored with things like celery extract, although the exact ingredients and the amounts are a carefully guarded and undisclosed recipe.

The Marmite website reports that a jar contains 100 grams (just over 3.5 ounces) with 34 grams of protein, 30 carbs, 1.2 grams of sugar and 10.8 grams of salt.6 In spite of its strong flavor, some consider Marmite to be a bona fide superfood. According to Daily Mail:

"Both products are made via a complex method in which salt is added to a suspension of yeast and then heated, resulting in a rich paste loaded with free glutamic acids, also known as umami (it's the primary component of MSG).

The exact recipe is a secret, but various vegetable extracts and vitamins are also added."7

The glutamic acid in MSG, or monosodium glutamate, is an excitotoxin, which means it overexcites your cells to the point of damage or death. But the glutamic acid found in nutritional yeast binds to and is absorbed by other amino acids or proteins, while what is found in MSG is not. In essence, your body controls the glutamic levels.

While Marmite isn't exactly banned in Sweden, the government requires retailers to obtain special permission from the Danish Veterinary and Food Administration to place it on their shelves. IBT explains it this way:

"The paste is made by adding salt to the yeast by-product from breweries, heating the solution until the cell walls of the yeast are softened, then straining the solution to make it smooth.

The result is naturally rich in vitamins, especially the Vitamin B complex, but additional vitamins and minerals are added to Marmite — and that is what the Danish government dislikes."8

While in the U.S. Marmite barely shows up on the radar in terms of nutrition, it's been lab tested and declared better than peanut butter in terms of its ability as a brain booster. Recent studies have determined that the savory substance may increase your brain's neurotransmitters, the function involving messaging.

Marmite May Boost Your Brain's GABA Levels

Of course, it was a study based in the U.K., kicked off when researchers found that a single teaspoon of Marmite, taken daily by study participants, prompted a decrease in neural response to visual stimuli.

Scientists at the University of York said that's an indicator of increased gamma-aminobutyric acid (GABA) levels.9 According to Medical News Today:

"GABA is a neurotransmitter responsible for inhibiting the excitability of brain cells, helping to restore the optimal balance of neuronal activity required for healthy brain functioning. Put simply, GABA 'calms' the brain.

Previous studies have associated low GABA levels with an increased risk of numerous neurological and mental health disorders, including anxiety, depression, autism and epilepsy. As a result, researchers have been investigating ways to boost GABA levels in the brain."10

Study author Daniel Baker, Ph.D., used data from 26 adults, divided into two groups. One group was directed to eat a teaspoon of Marmite every day for a month, while the others ate the same amount of peanut butter.

Thirty days later, the study subjects underwent electroencephalography to measure brain activity in response to visual stimuli in the form of flickering lights.

The latter group had a 30 percent decrease in neural response to visual stimuli in comparison to the Marmite group but, even better, those responses were ongoing for another eight weeks.

The result was similar to that resulting from an animal study in which there was a 300 percent decrease in neural response to visual stimuli. The study concluded:

"This 'response gain' effect should provide a clear index of GABA availability in cortex, in that increasing GABA concentration should reduce the neural response evoked by visual stimuli to below normal levels."11

Baker said the main reason for the significantly reduced responsiveness to visual stimuli in the participants was most likely the high concentration of vitamin B12 in the Marmite.

Interestingly, while the scientists stressed that therapeutic recommendations couldn't yet be made, they touted the study as the "first example of how dietary interventions can alter cortical processes."12

B Vitamins: 'Super' Compounds in Marmite

According to the Journal of Clinical Investigation,13 niacin, or vitamin B3, one of the main ingredients in Marmite, helps protect your body against staphylococcus bacteria. The Telegraph reports that in tests, niacin:

" … [P]roduces neutrophils, a white blood cell that fights bacteria — [and] increased our immune system's ability to kill different strains of the bugs by up to 1,000 times.

This could mark a turning point in the battle against antibiotic-resistant superbugs, such as MRSA, the deadly strain that poses a threat in hospitals."14

Folate, vitamin B6 and vitamin B12 are essential for converting what could become a damaging molecule, called homocysteine, into the amino acid cysteine in a process called the methylation cycle.

Without this suppression mechanism, studies show heart disease and Alzheimer's to be an increased risk, as homocysteine can lead to brain and blood vessel deterioration. According to the George Mateljan Foundation:

"Homocysteine promotes atherosclerosis by directly damaging blood vessel walls and by interfering with the formation of collagen (the main protein in connective tissue).

Elevations in homocysteine are found in approximately 20 [to] 40 percent of patients with heart disease, and it is estimated that daily consumption of 400 mcg of folate alone would reduce the number of heart attacks suffered by Americans each year by 10 percent."15

Further, high levels of homocysteine not only are linked to blood vessel damage, but are often found in Alzheimer's patients, suggesting that many people all over the world may be suffering from a "Marmite" (or B vitamin) deficiency.

Other brain and mental capacities positively influenced by vitamin B3, or niacin, found liberally in Marmite, include attention deficit hyperactivity disorder (ADHD), anxiety, depression and obsessive-compulsive disorder. And B12 deficiency can trigger different types of psychoses and paranoia. Unfortunately, this deficiency is common.

SEE ALSO:  The Importance of B Vitamins for Brain Health and Combating Dementia

How an Early Scientist Discovered One of Marmite's Most Important Benefits

In the 1930s, English scientist Lucy Wills discovered that the folic acid content in Marmite could successfully treat anemia. In studying whether a vitamin deficiency might contribute to what was at the time called pernicious anemia of pregnancy, one review noted her research on the effects of Marmite, a "cheap yeast extract," on monkeys:

"One particular monkey did especially poorly, and for reasons which are not recorded — perhaps in desperation — she tried the cheap yeast extract, Marmite. It had a dramatic effect. Thus, after all the intensive examination of diets and exhaustive testing on rats, it was a chance intervention with a single animal that led to the breakthrough. Wills had taken the first step to the discovery of folic acid."16

According to nutritionist Melanie Brown, who specializes in pre-conception and pregnancy nutrition, Marmite can help pregnant women through morning sickness, as well as help elderly individuals who have lost their sense of taste.

High Salt Content Leads to Marmite Bans, but —

Denmark, which hasn't sold Marmite since May 2011, isn't the only country to look unfavorably on the savory condiment that a large portion of the known world swears it can't live without. The powers-that-be in Ceredigion, Wales, banned Marmite in elementary schools in 2008.

Oregon State University jumped on the bandwagon and began warning people not to take high "doses" of the stuff without medical supervision due to its high salt content. However, salt is not the ogre it's been made out to be. In fact, not enough salt in your diet isn't good for your heart. The more important question is whether or not your salt quotient is properly balanced with that of your potassium intake.

http://articles.mercola.com/sites/articles/archive/2017/04/17/marmite-boosts-brain-function.aspx

SEE ALSO:

• Marmite may be brain food, study says
• Marmite the 'cure all' spread
• Little sympathy for Unilever in town where Marmite is made
• Can This Banned Condiment Boost Brain Function? (Marmite)
• The Importance of B Vitamins for Brain Health and Combating Dementia

Allergies and runny noses

In Malaysia, haze often takes centre stage in conversations during the dry spells from May to October when the prevailing winds blow the smoke from forest fires in Indonesia towards Malaysia.

It is one of the more common reasons why many Malaysians suffer from airway ailments such as nasal congestion and runny nose to chronic bronchitis and asthma attacks.

April 23, 2017 Health, Wellness

By Star2.com

If you have allergic rhinitis and your pet aggravates your symptoms, keep the animal out of your home as much as possible. — Reuters

Haze is an aggregation in the environment of very fine, widely dispersed solid or liquid, or both, particles, in relatively dry air, giving the air an opalescent appearance.

Haze contains dust and smoke particles. It also contains air pollutants such as sulphur dioxide, nitrogen dioxide, ozone, carbon monoxide and particulate matter.

Due to the small particulate size, the particles that make up haze can go deep into the lungs.

When inhaled over a period of time, it can aggravate underlying allergic rhinitis problems. Haze irritates the nose, which causes it to secrete more mucus to protect and flush out extra particles.

And when the mucus builds up, the nasal passages then become blocked, congested, and may even swell.

Allergic rhinitis defined

Allergic rhinitis develops when the body’s immune system becomes sensitised and overreacts to something in the environment that typically causes no problems in most people.

Allergic rhinitis is also commonly known as hay fever. Contrary to its name, you don’t have to be exposed to hay to get hay fever, nor a fever when you are actually suffering from it.

Two different types of allergic rhinitis are:

• Seasonal: Usually caused by allergic sensitivity to airborne mould spores or to pollens from grass, trees and weeds.

• Perennial: Generally caused by dust mites, pet hair, cockroaches or mould. Underlying or hidden food allergies rarely cause perennial nasal symptoms. People with perennial allergic rhinitis experience symptoms year-round.

Some people may experience both types of rhinitis, with perennial symptoms getting worse during specific pollen seasons.

There are also non-allergenic causes for rhinitis.

Signs and symptoms of allergic rhinitis include a runny or stuffy nose due to blockage or congestion; red, itchy and watery eyes; puffy eyelids; sneezing; and even coughing.

Symptoms may also be triggered by common allergens such as haze, cigarette smoke, strong odours (such as perfume or hair spray) and fumes.

Tips on managing hay fever

The first tip is to try and avoid or minimise allergen exposure that trigger symptoms.

Other tips include:

• Try not to rub your eyes; doing so will irritate them and could make your symptoms worse.

• Keep windows closed, and use air conditioning in your car and home. Make sure to keep your air conditioning unit clean.

• Reduce exposure to dust mites, especially in the bedroom.

Use “mite-proof” covers for pillows, blankets and mattresses.

Wash your bedding frequently, using hot water.

• Vacuuming is a better option than sweeping. Clean furniture and floors with damp cloth, because this removes dust better than dry dusting and sweeping.

• Wash your hands immediately after petting any animals, as well as your clothes.

• If you are allergic to a household pet, keep the animal out of your home as much as possible.

• Consider buying an air filter like a HEPA (high-efficiency particulate air) filter, which removes particles in the air by forcing it through screens containing microscopic pores.

Treatment options

Many allergens that trigger allergic rhinitis are airborne, so you can’t always avoid them.

If your symptoms can’t be well-controlled by simply avoiding triggers, your healthcare professional may recommend medications that reduce nasal congestion, runny nose, sneezing and itching.

They are available in many forms – tablets, liquid medication, nasal sprays and eye drops.

Most medications have side effects, so it is best to discuss these treatment options with your healthcare professional, who may also recommend some alternative treatment options that are natural and without side effects.

There is a safe and effective, clinically-tested, natural, non-medicated sterile nasal decongestant sea serum spray that is recommended for chronic nasal sufferers that helps soothe delicate nasal tissues. This solution comes from the pristine waters of Saint-Malo, a port city in north-western France.

Founded in the 12th century, Saint-Malo is well known for its singular tidal waters that ensure fresh and renewed water with every tidal cycle.

This natural, preservative-free decongestant spray is made up of a 2.2% hypertonic concentration of mineral salts in a sterile seawater solution and contains more than 80 minerals that work together to help cold, flu, allergy and sinusitis sufferers ease their delicate nasal tissues and expel excess fluids from swollen sinus passages – a natural process known as the “osmotic effect”.

This seawater decongestant spray can be used as often as needed without harming nasal tissues or causing unpleasant side effects.

It restores clear breathing through nasal passages with a dual-action hypertonic formula that clears and opens nasal and sinus passages, as well as soothes nasal tissues.

It is safer than traditional decongestants and because it does not contain medications, it is non-habit forming, does not cause unpleasant side effects and won’t interfere with any other medications you may currently be taking.

It’s safe for long-term use and for children six years and above.

Even pregnant, breastfeeding mothers and those intolerant to traditional decongestants can safely use it.

http://www.star2.com/health/wellness/2017/04/23/noses-that-run/

Thoughts on superfoods (and antioxidants) – Part 2

Not all free radicals are bad, and in fact, they are actually critical to life – for example, phagocytes in the body’s immune system rely heavily on producing free radicals to destroy invading bacteria (pathogens).

April 23, 2017 Food, Food News, Living, Viewpoints

By CHRIS CHAN

Outcomes from hundreds of research papers on combating oxidative stress suggests strongly: Eat more vegetables – and then eat some more. Filepic

Read PART 1

Nitric oxide (NO) is used as an intercellular semaphore (or messenger) to modulate blood flow, thrombosis and neural activity – and NO is also used as a general defence mechanism to eliminate tumours and cells damaged by pathogens.

It also seems a low level of free radicals is needed to induce mitosis, the important process of cell division. Overall, the body depends on having a moderate level of free radicals to function properly.

Down with (some) antioxidants!

And interestingly, ingesting too many antioxidants can also be bad news. A small study on 40 people in Germany found that antioxidant supplements reduce some of the benefits of exercise, in particular the sensitivity of the body to insulin (which is usually a dividend of exercising).

A US trial of antioxidant supplements called the Beta-Carotene and Retinol Efficacy Trial (CARET) involving over 18,000 smokers (and people exposed to asbestos) had to be halted 21 months early in 1996 because subjects ingesting high doses of beta-carotene and Vitamin A had a very significant 28% increase in the incidence of lung cancers.

This confirmed the earlier findings of a Finnish study on over 29,000 smokers who developed an 18% increase in lung cancer rates after ingesting antioxidant supplements – the main culprit appears again to be beta-carotene.

This does not leave Vitamin E off the hook though. The Selenium and Vitamin E Cancer Prevention Trial (SELECT) conducted on over 35,000 men across the United States found a 17% increase in prostate cancer rates in men taking Vitamin E supplements – the interesting thing is that prostate cancer rates accelerated only after a year or more of taking Vitamin E supplements, so long-term exposure to certain supplements appears to be a possible factor.

To sum it up succinctly, one of the major (and terse) conclusions of the SELECT study is: “Dietary supplementation with vitamin E significantly increased the risk of prostate cancer among healthy men.”

Now what?

So where does all this information leave us? Well, hopefully with a little less enthusiasm for overdosing on “superfoods” and especially antioxidant supplements – the evidence suggests that they won’t fix any major health issues induced by bad habits, and indeed might make things worse.

If you are inclined to smoke or binge daily on oily fried foods, you are simply very likely heading for chronic oxidative stress. Photo: Reuters

If, for example, you are inclined to smoke or pig out daily on oily fried foods, you are simply very likely heading for chronic Oxidative Stress (OS), and ingesting additionally some green tea or superfood supplement pills probably would not prevent faster ageing and OS-related diseases.

In short, some sanity in life choices and diet are the keys to a healthy (or at least, healthier) life.

Factors known to help the body counter OS are quite straightforward. Life choice factors include avoiding unnecessary poisonous compounds such as tobacco smoke, car fumes, air pollutants, insecticides, inorganic fertilisers, household chemicals, unnecessary skin or hair bleaching treatments, et cetera.

Basically, use some common sense and do not go around inhaling, coming in contact with or ingesting nasty environmental factors such as dirty air and icky chemicals.

Regarding diet, if you are fond of tasty but less healthy foods (perhaps even junk food), then a suggestion is to cut down on portion sizes and substitute the missing calories with some vegetables if possible.

The reason is outcomes from hundreds of research papers on combating OS suggests strongly: Eat more vegetables – and then eat some more.

Also, eat more fruits – any kind of fruit. The EU recommends eating five portions of different vegetables and fruits every day – and if you can, try to double that number as research at Imperial College has found significantly better health benefits from 10 different portions a day.

The reasons are not known – and it may be vegetables and fruits have as yet unidentified antioxidants or compounds which enhance the efficacy of the known antioxidants.

If you are fond of tasty but less healthy foods (perhaps even junk food), then a suggestion is to cut down on portion sizes and substitute the missing calories with some vegetables if possible. Photo: Reuters

There is as yet no definitive list of all antioxidants or antioxidant adjuvants found in food items – almost all research has been focused on the main known antioxidants.

As an example, polyphenols such as hydroxybenzoic acids, anthocyanins, flavonols, flavones, flavanones, isoflavones, hydroxycinnamic acids, monomeric flavanols, et cetera, have been identified in various fruits and quite a few have been found to be effective antioxidants.

So if you are really looking for superfoods, it would appear that they have always been around you – just go to your local market and eat as large a variety of vegetables and fruits as possible and this would seem to be the best superfood known to science at the moment.

I appreciate that such comments might sound glib to modern workers who cannot spare the time and effort to buy so many different foods – so a suggestion is to stock up on frozen vegetables and fruits, as even 2.5 portions a day confer some discernible benefits.

As a personal example, instead of a 300g steak, I might now order a 200g steak plus some broccoli and spinach sides. It actually makes meals tastier due to the variety and contrasts of the various foods.

And for meals at home, it is really easy to microwave up, for example, frozen peas and chopped carrots as complementary dishes. This way, the body gets helpful doses of natural antioxidants for very little effort.

Also, be aware of what you are REALLY ingesting. A pot marketed with pretty labels like “low-fat”, “added vitamins”, “no added …”, “free from …” actually does not mean much – read the nutritional panel on the packaging.

Then you might realise that only a few percent of a pot of “healthy” fruit compote is actually fruit with the rest made up of sugar, artificial flavours, stabilisers, preservatives and processed gunk. However, please note that this is not meant to be disparaging against all packaged foods.

In fairness, there are food suppliers who do make the effort to provide healthy convenience foods – it is a matter of identifying good suppliers who one can trust and reading the nutritional panels is a positive way to start.

Lessons

If you are one of those who believe in expensive pseudoscience stuff like emu oil, goat milk whey, fermented cod liver oil, et cetera, I have only one question: Why?

Homo sapiens have never needed the stuff for over a million years and people living in the small region of Acciaroli, Italy (where between 10 to 15% of the population is over a hundred years old), have never heard of them either and would probably laugh at the idea of ingesting these products.

A man eats a piece of a fried chicken at a pub in Seoul, South Korea. Photo: Reuters

This incredulous reaction would be the same for most of the people of Japan, the country with the highest statistical probability of living to be 100 years old (according to the WHO).

So a good question would be: what do these old people eat? The answer appears to be, lots of stuff. Despite their wide geographical differences, they generally consume a broad range of local vegetables, legumes, fish, and in the case of the Acciarolians, fruits, olive oil, local game and rosemary.

The Acciarolians also apparently indulge in a lot of sex, an activity rather rewarding with the right partner but regrettably not so much so with the wrong companion – that is just a subjective hypothesis by the way.

What both populations have in common is that they both eat less red meat than average, seldom touch industrially-processed foods, and certainly they do not ingest any superfood supplements.

Studies into the pockets of the world where people live longer lifespans than average have not yet come up with any hugely significant conclusions – but a few plausible theories have arisen from the research.

One is that ageing is directly related to OS and providing the body with simple nutrients and natural antioxidants is sufficient to mitigate some of the effects of OS.

Another looked into the calorific intake of various old-age populations, in particular the Okinawans, who have the longest lifespans of all the Japanese – and it appears that they tend to ingest foods with fewer calories, less than 1 calorie for each gram of food (the Western average is over 50% higher).

It appears that some populations have suffered from severe famines in the past and their dietary patterns have adapted to historic periods of food scarcity – and the theory is that a calorie restricted diet can promote longevity (it is a long, complex hypothesis perhaps suited for another article when more validated evidence is available).

Another theory looked into the holistic aspects of living in various locations – a common factor is that old age populations tend to live in relatively stress-free environments and the good fortune of having a variety of nutritious foods available in their local diets may have augmented their lifespans.

Studies have also found that advantageous genetic adaptations of mitochondrial DNA may also promote longevity.

What has also been recognised is that recent lifestyle changes brought to Okinawa in the guise of American supermarkets and fast food chains have already decreased the lifespans of modern Okinawans – so it would seem that the added fats, sugars, salt and other components of modern diets is having a measurable, deleterious effect on longevity, at least in Okinawa.

However, to be objective, I have to caution that correlation does not mean causality (even though the same pattern has been observed in other communities) – and it could be that a modern lifestyle (with side effects such as pollution, stress, changes in working patterns, et cetera) might be having an adverse effect.

Binges and why I do them

My personal view is that food should be enjoyed, even to excess occasionally if necessary – it is simply a major part of enjoying life.

As such, I am likely to binge on really good food and wine perhaps two to three times a month – however, I also allow time for the body to recover by having lots of sensible food in between the benders.

Perhaps some “clean eating” purists would not approve but this is part of my approach to nutrition, having done some research in trying to understand the subject rather than behave like dietary despots who have more opinions than knowledge or sense.

As a little aside, on my recent return to the UK, I was compelled to eat at some fast food chains for convenience – and the result was not good, especially for the intestines.

A lot of modern fast food now reminds me of the prayers before mealtimes at the home of a very bad Catholic cook: “O Lord, for what we are to receive, may it pass through us peacefully. Amen.”

http://www.star2.com/food/food-news/2017/04/23/thoughts-on-superfoods-and-antioxidants-part-2/