The foods you eat directly affects the performance of your brain. It has been proven that by eating the right food, you can boost your IQ, improve your mood, be more emotionally stable, sharpen your memory and keep your mind young.
If you give your brain the right nutrients, you will be able to think quicker, have a better memory, be better coordinated and balanced and have improved concentration.
The three key brain foods to boost your brainpower and keep your brain healthy and your mental processes operating effectively are nutritious food, water and oxygen:
I. Drink Water!
Water makes up 83% of the blood and acts as a transport system, delivering nutrients to the brain and eliminating toxins.
Your brain needs to be fully hydrated so that the circuitry works well and it functions at optimum levels. Water is essential for concentration and mental alertness.
Studies have shown that most people are permanently partially dehydrated. This means that their brain is working considerably below its capacity and potential.
A study by Trevor Brocklebank at Leeds University in the UK discovered that schoolchildren with the best results in class were those who drank up to eight glasses of water a day.
(source: Bill Lucas, Power Up Your Mind, 2001)
Therefore, you should drink at least 2 litres of water every day.
II. O2 ~ Breathe!
After a big meal, most of your body's oxygen is being used by your stomach and digestive system as it digests the food you have eaten. This means that your brain is being denied much of the oxygen it needs to function effectively and stay mentally alert. This is why you tend to feel sleepy after a big meal.
Therefore, you should try to eat little and often as well as eating your main meal either at lunchtime or before 7pm.
III. Brain Foods
Thinking is a biochemical process. For brain cells to communicate effectively with each other to create neural pathways, they require chemicals called neurotransmitters. Neurotransmitters are the 'messengers' carrying messages from neuron to neuron.
Neurotransmitters are made from amino acids found in protein foods e.g., meat, fish and cheese.
Vitamins and minerals are needed to convert ordinary amino acids into these powerful neurotransmitters.
Neurotransmitters are found in the food we eat, hence why some foods are called 'brain foods'.
The three key neurotransmitters are:
1. Acetylcholine (ACh). This neurotransmitter excites other neurons and may be responsible for memory.
It is involved with voluntary movement of muscles, behavioural inhibition, drinking and memory.
People with Alzheimer's memory loss may have less ACh or ACh that is blocked.
Acetylcholine rich foods include: egg yolks, peanuts, wheat germ, liver, meat, fish, milk, cheese and vegetables (especially broccoli, cabbage and cauliflower)
2. Dopamine generally excites and is involved in movement, attention and learning but is also inhibitory.
It is involved with voluntary movement, emotional arousal.
Schizophrenia is associated with excess dopamine.
People with Parkinson's disease may have less or damaged dopamine causing tremors, loss of balance etc. The drug "L-Dopa" may be given to increase the level of dopamine.
Dopamine rich foods include all proteins (meat, milk products, fish, beans, nuts, soy products). 3-4ounces of protein will help you to feel energized, more alert and more assertive.
3. Serotonin (or 5-HT) usually inhibits and is involved in arousal and sleep, mood, appetite and sensitivity. However, it is also excitatory and is part of the brain's reward system producing feelings of pleasure.
People who suffer from clinical depression may have too little serotonin active in synapses so they may benefit from taking a Selective Serotonin Re-Uptake Inhibitor(SSRI) e.g., Prozac to extend the serotonin activity.
Serotonin rich foods are carbohydrate based e.g., pasta, starchy vegetables, potatoes, cereals, breads.
IV. An Intelligent Diet
Boost your brainpower by feeding your brain 'brain foods'. Here are 4 tips for an intelligent diet:
1. Balance your glucose - it provides fuel for your brain. Try to eat carbohydrate foods in the evening as it promotes relaxation and sleep.
2. Eat essential fats - ensure your diet is rich in omega-3 fats found in oily fish.
3. Include plenty of protein rich foods in your diet. Proteins are essential to make neurotransmitters which are vital for the thinking process. Try to eat a protein based lunch to optimise your mental performance and alertness throughout the day.
4. Eat foods rich in vitamins and minerals to 'fine tune' your mind.
5. Drink 1.5 to 2 litres of water a day to keep your brain well hydrated.
6. Oxygenate your brain by exercising and eating little and often. Eat your main meal before 7pm.
Brain Foods ~ Protein
Protein is found in meat, fish, milk and cheese. Protein provides the building blocks for most of the body's tissues, nerves, internal organs (including brain and heart). Proteins are used to make neurotransmitters and are essential to improve mental performance.
Brain Foods ~ Carbohydrate
Carbohydrates enhance the absorption of tryptophan, which is converted into serotonin in the brain. Within about thirty minutes of eating a carbohydrate meal,, you will feel more calm and relaxed. The effects will last several hours.
Grains, fruits and vegetables are key sources of carbohydrates.
Digestion causes the breakdown of carbohydrates into glucose (sugar) which is the brains primary source of energy. If your glucose levels fluctuate too much, you may experience mental confusion, dizziness and if severe, convulsions and loss of consciousness.
Brain Foods ~ Fat
The brain is more than 60% fat. This is because the brain cells are covered by the myelin sheath which is composed of approximately 75% fat. Fats also play a crucial role as messengers. They regulate key aspects of the immune system, blood circulation, inflammation, memory and mood.
Omega 3 fatty acids are essential to the optimum performance of your brain. Lack of omega-3 fats in your diet can lead to depression, poor memory, low IQ, learning disabilities, dyslexia, ADD and many more mental disorders.
To ensure that your diet is rich in omega-3 fats, ensure that you eat plenty of oily fish like salmon, sardines, trout, tuna, herring, mackerel and anchovies.
Brain Foods ~ Vitamins & Minerals
Vitamins and minerals are essential for the growth and functioning of the brain.
The 'B' complex vitamins are particularly important for the brain and play a vital role in producing energy. Vitamins A, C and E are powerful antioxidants and promote and preserve memory in the elderly.
Minerals are also critical to mental functioning and performance. Magnesium and manganese are needed for brain energy. Sodium, potassium and calcium are important in the thinking process and they facilitate the transmission of messages.
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http://www.thethinkingbusiness.co.uk/brainfoods.htm
