Decaf teas, coffees retain most benefits
YOU DOCS | Brain-helping antioxidants are reduced, but not healthy flavonols
Q. Do decaffeinated teas and coffee help your brain as much as caffeinated ones do? I avoid caffeine, as it triggers migraines in me, but I am hoping I get some benefits from decaf. -- Violet
A. Decaffeination does strip away some brain-helping antioxidants, but not nearly all of them, though it does reduce catechins -- very potent antioxidants -- in tea (especially black tea). However, certain healthy compounds in tea aren't wiped out at all. For instance, the process doesn't diminish health-giving flavonols, like quercetin and kaemferol, one bit, according to USDA researchers.
To retain the most antioxidants in your cup of decaf black or green tea, look for brands that are decaffeinated using the "effervescence" process. It involves water and carbon dioxide and might help keep antioxidants intact. Some companies highlight the process on the label, which makes them easier to spot.
Q. I'm confused about the best way to get omega-3s. Are flaxseed oil pills as good as fish oil? Is cod liver oil better than omega-3 capsules? -- Joanne
A. Scanning the vitamin-store shelves for an omega-3 supplement creates mental fatigue faster than you can say docosahexaenoic acid, the type of omega-3 that helps keep your brain cells, heart and joints healthy. The best DHA omega-3 supplement is the one that fits your lifestyle and suits your stomach.
The key options:
• DHA made from marine algae (we recommend 600 mg a day). Fish get their DHA from algae; so do we You Docs, and so do many vegetarians.
• Flaxseed oil pills ( we recommend 2 grams a day). Ground flaxseeds and flaxseed oil contain alpha-linolenic acid (ALA), which your body converts to DHA and other omega-3 fatty acids. This is another good vegetarian option, but there's a limit to how much ALA you should get. If you sprinkle ground flaxseed on your cereal, cook with canola or sunflower oil and eat walnuts, you're getting plenty of ALA. Pick a different omega-3 supplement.
• Fish oil supplements (we recommend 2 grams a day). They're fine and widely available, but in some people they cause a fishy aftertaste or burping. Also, find a brand that is distilled or purified to remove most PCBs and dioxins. This information isn't always in the label's fine print, but the Environmental Defense Fund (www.edf.org) has a chart of supplement producers that meet stringent safety standards. Take 1 gram a half hour before lunch and the other before dinner.
• Skip the cod liver oil. (Whew!) While it delivers vitamins A and D along with the omega-3s, many people can't stomach the taste and texture (though Mehmet can, if a lot of lemon zest is added). Plus, if you're not paying attention, you can overdose on vitamin A.
Q. I've heard that taking ginkgo biloba supplements can help you keep your memory keen. Do you think it's a good idea to take them? -- Connie
A. We'd love a pill that would keep our minds sharper than a fifth grader's. But the studies supporting ginkgo just aren't convincing -- at least not yet. Soon, the results of two clinical trials (one in Europe and another in the United States) involving more than 6,000 people should clear this up. We might revise our advice then.
But for now, use these ways to keep your mind and memory in "Jeopardy"-winning shape:
1. Stay active. At the very least, walk 30 minutes every day.
2. Reduce stress with relaxation exercises. Even a few moments a day of deep breathing can do the trick.
3. Eat a healthy diet rich in omega-3s, whole grains and antioxidants.
4. Stimulate your mind with brain-teasing puzzles and memory games.
PET scans of people who practiced this "memory improvement plan" for just two weeks showed their brains working more efficiently than folks who didn't follow the plan. (We recommend taking it one step further: Get 17 mg of turmeric a day in spicy food, such as Indian food, or in a teaspoon of mustard.) While this study was small, it's consistent with other research showing that a fit, healthy, well-nourished body helps keep your memory more reliable than some computers.
Submit your questions at www.RealAge.com. Dr. Oz appears today on "The Oprah Winfrey Show" and gives more advice in his podcast at suntimes.com.