NUTRITION SCIENCE 101

· June 22, 2026

By Armine Koundakjian

All the foodstuff we eat is composed of three major compounds known as:

1. Carbohydrates; 2. Fats and oils; 3. Proteins.

These are all made of Carbon, Hydrogen, and Oxygen.

1. Carbohydrates are made up of long chain sugars mainly Glucose (blood sugar) which is a fast available source of energy. Examples are starches, mono and polysaccharides, and plant fiber (which cannot be broken down and absorbed. It passes relatively intact through our digestive tract, which helps regulate blood sugar, it promotes satiety and supports gut health).

2. Fats and oils are made up of varieties of short or long chain fatty acids.

3. Proteins are made up of 20 different amino acids. Some are essential, i.e. the body cannot synthesize. They must be obtained entirely through food. Some are non essential, i.e. the body can synthesize them.

Proteins are the most complicated structurally and functionally. All hormones, enzymes, and antibodies are made up of proteins. We obtain proteins from meat, seafood, eggs, plants and dairy products.

The chemical formula of above macronutrients shows carbon atoms connected to each other with hydrogen and oxygen atoms hooked to it at different sites.

I will periodically cover the most recent studies and research in the area of food science and nutrition.

Now, I will report about over the counter supplements, in particular about much advertised memory enhancement pills.

Do Not Buy Into Brain Health Supplements. Forget about those products that promise better memory.

A national representative survey found that about one in four adults over age 50 takes at least one supplement to improve their brain health with the promise of enhanced memory and sharper attention and focus. The problem is, a lack of solid proof that any of the supplements work.

Dr. Peter Cohen, an internist with the Harvard-affiliated Cambridge Health Alliance, whose research focuses extensively on dietary supplements says, “ There is no evidence to suggest there’s an ingredient in supplements that can improve brain health. Nothing is legally contained in supplements has been proven to improve your thinking or prevent memory loss”.

The main issue with all “over-the-counter” products is lack of regulation. The FDA doesn’t oversee product testing or ingredient accuracy. It just monitors supplements that make health claims related to the treatment of specific diseases. This means that manufactured supplements do not protect against Alzheimer’s disease or any other form of dementia.

Many brain supplements contain omega 3 fatty acids (such as those found in fish oil), vitamin E, various B vitamins, with various combinations but no one knows which ones in what dose will be that magic pill to make us have bright brain function or sharp memory.

The best advice is to have plant-based diet, fish once or twice a week, Mediterranean diet, learning new things, and above all, European researchers have found that playing piano is good for memory improvement.

Next time I will present the benefits of eating whole wheat flour bread and the harms of consuming white flour bread.

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Armine Koundakjian who has Bachelor’s degree in chemistry and biochemistry and M.S. in Secondary Science instruction Methodology, and has taken several graduate courses in Food science at the California State University, Los Angeles. She is a subscriber member of Harvard University’s Medical School Health Letter, Tufts University Health & Nutrition letter, Women’s Health Advisor Bulletin, Member of American Chemical Society, and Science News.