The world of nutrigenomics becomes more personalized and innovative every day. Learn some of the latest happenings in the field. 

Recently, a small study looked into the correlation between diet and iron accumulation in the brain related to cognitive decline. What they found was that older adults who had an eating pattern that included fish, nuts, and olive oil may have less accumulation of iron in their brains and sharper memories. 

When the brain ages, it can accumulate excess iron. While the brain does require a particular amount of iron, excess iron accumulation in the brain has been linked to cognitive decline. During the study, there was a set of nutrients that appeared to be correlated with brain iron concentrations and memory. Those nutrients were vitamin E (found in leafy greens, nuts, and vegetable oils), Lysine (found in fish, chicken, and beef liver), Omega-3 (found in fish and olive oils), and Omega-6 fatty acids (found in vegetable oils). 

While the study was small, it is not the first to come to the conclusion that including more of these nutrients can help slow cognitive decline. Other diets like the Mediterranean diet and DASH diet have also seen similar results. You can read the full article here. 

Did you know that hemp seeds may actually help promote quality sleep? Their nutrient content can actually support the production of melatonin. Additionally, hemp seeds contain 45% of the recommended daily intake of magnesium, which can also promote restorative sleep. 

Q: My GenoPalate results state that people with my genes may benefit from a higher carb intake. When trying to lose weight, I usually eat higher amounts of protein and a lower amount of carbs. Does this mean I would benefit from higher carbs while aiming to lose weight?

A: According to your genes, people with your genes tend to benefit from a higher carbohydrate percentage for various health outcomes. While some calories are more nutritious and healthful than others, when it comes to weight loss, a calorie deficit doesn’t matter if the calories come from fat, protein, or carbohydrates! However, it is important to remember weight is also influenced by a number of factors such as sleep, stress, and movement!

Discover the hottest trends in the food industry that affect the way we look at—and eat—food!

The tiny root vegetables, tiger nuts, have recently gained popularity. While tiger nuts are nothing new, this vegan snack option is trending in the grocery stores for its sweet flavor and fiber content. They also contain resistant starch which like fiber, helps control blood sugar and keeps you regular. Resistant starch acts as a prebiotic by feeding the probiotics in your microbiome. So now, how do you include tiger nuts into your diet? Well, simply eat them as part of your snack! Pair this carbohydrate with a protein or fat to help you stay full and satisfied for even longer. 

Watermelon is known for its refreshing and hydrating qualities, but did you know the seeds of the watermelon also have something to offer? Just one ounce of watermelon seeds boasts roughly 26% of the daily value of zinc, just over 2 mg of iron, and 8 g of protein. Additionally, they have omega-3 fatty acids! 

Each month we will be highlighting a few seasonal recipes. Happy cooking!

Now that temperatures are cooling down and it is officially fall, we wanted to share some warm and cozy fall recipes to add to your lineup! This vegan and gluten-free recipe is rich in heart healthy fiber, potassium, and calcium, as well as provides a solid amount of vitamins A and C. Even better, it can be made in under an hour and is versatile as you can make it on your stovetop or in the instant pot if you prefer.

Nutrition Analysis for 1 serving:

Total Calories: 277 kcals

• Total Carbohydrates: 48.5 g  
• Fiber: 9.1 g 
• Total Fat: 6.6 g 
• Saturated Fat: 4.5 g
• Protein: 6.8 g 
• Sodium: 894 mg

This sweet and savory recipe would be a great option if you’re still craving a salad, but want the comfort and taste of fall! Not only can this dish also be easily modified to work for individuals following a vegetarian diet or who are vegan, it is also rich in complex carbohydrates, fiber, and protein. 

Nutrition Analysis for 1 serving:

Total Calories: 337 kcals

• Carbohydrates: 38.7 g
• Fiber: 6 g
• Total Fat: 14.5 g
• Saturated Fat: 3.2 g
• Cholesterol: 28.2 mg
• Protein: 15.5g
• Sodium: 348.1 mg

Like what you see? Forward this newsletter to a friend or a family member!