Food to increase brain power

By Susan Du Plessis



Expert Author Susan Du Plessis
You are what you eat. Feed your brain with the right foods to increase mental stamina and improve memory and learning.

Did you know that even if your brain is the control center of the body, represents only two percent of their total body weight know? If you eat the right amount of calories to maintain your weight , about 20 percent of this energy is used to activate your gray matter.

The brain is composed of billions of neurons that send and receive messages in the nervous system. The signals are transmitted from one neuron to the next and some nutrients are required to produce neurotransmitters that make the jump between neurons. Serotonin, dopamine and acetylcholine are common neurotransmitters that may have a significant impact on your mood, sleep patterns , alertness and thought processes .

The continuous activity in the brain needs a high energy level to proceed. Is to work your body to power the control center with a good flow of energy from glucose . The right nutrients can help improve mental productivity and help your body cope with stress and demands of a busy modern style of life.

Omega - 3 fatty acids

Omega- 3 essential fatty acids are essential for proper brain development. These good fats help regulate serotonin levels in the brain , including a low level can be linked to depression , mood swings and lethargy. Omega- 3 improves alertness and concentration.

DHA , a form of omega-3s, found in fatty fish such as salmon, herring , trout , sardines and tuna. Other foods rich in omega - 3 are flaxseed , walnuts, olive oil , green leafy vegetables , strawberries and avocados.

VITAMIN B-

B vitamins in the range can help improve mental endurance and memory and mitigate the effects of mental fatigue and depression .

Foods rich in vitamin B include vegetables like cabbage, cauliflower and broccoli or protein-rich foods such as meat, egg yolk or peanuts. Whole foods rich in vitamin B6 , which plays an important role in some of synthesizsing neurotransmitter . Bananas are often labeled as brain food because they are rich in vitamin B6, contain potassium and glucose provide energy for the brain. Brown rice and oats are good sources of vitamin B6 and a little bread and cereals are fortified with vitamin B12. Oysters contain a good amount of vitamin B12 and are rich in zinc , iron and other important elements for the brain.

Folic acid (vitamin B9 ), is essential for the development of baby's brain and nervous system during pregnancy. Green vegetables and liver leaves are rich in folic acid.

Proteins and carbohydrates

Foods rich in protein also help to maintain the function of brain health and good mental performance for learning. Proteins of good brain food including eggs , almonds , nuts, meat , soy, milk and other dairy products.

The proteins may also be combined with the carbohydrate to provide the brain with glucose good energy input . Combinations of protein and carbohydrate food , such as yogurt and muesli with dried fruit or whole wheat bread and scrambled eggs are good choices for breakfast .

ANTIOXIDANTS

Antioxidants are protective of the brain and nervous system and guard against "free radicals " or molecules that damage cells and contribute to aging . Antioxidants also help to improve memory and cognitive ability of the brain.

Foods rich in antioxidants are spinach , tomatoes , broccoli , strawberries , raisins , prunes, walnuts , sunflower seeds , dates, red beans and cocoa beans.

What are the foods you choose to feed your body and your brain , it is always important to have a balanced diet, choose foods from the different groups. Also remember to reach for the glass of cold water - is essential for the brain ! Similarly negatively affects many different body functions dehydration , lack of water also causes mental fatigue.

Susan du Plessis has been involved in helping students achieve their full potential for over 20 years . She holds BD and BA Hons ( Psychology). For more information , visit Edublox *** This article may be used freely provided a link to " Edublox " ( http://www.edublox.com ) is provided.