Foods that boost brain performance

The need to nurture your brain assumes great importance especially in the face of onslaught from faulty lifestyle and dietary habits. Children and adolescents are especially vulnerable as researchers are still studying the long-term consequences.

What you could however do is make healthy diet choices. These are simple, commonsense rules that you combine with ingenuity and presentation.

We take a look at some of the foods that scientific research has shown to boost brain performance. Remember that no single food contributes wholly towards specific brain activators and the combination of nutrients from different foods has an ultimate impact on the release and functioning of these neuro-chemicals.

The major brain functions include analysis, articulation and discrimination. These depend on abilities like concentration and judgment. Therefore, the food you eat should boost these abilities.

First and foremost, never skip the first meal of the day – your breakfast. After the night’s sleep, the rested brain needs neurotransmitters that improve alertness to face up to the day. Protein-rich breakfast is the best prescription. Amino acids are the building blocks of proteins. Tyrosine is the amino acid that triggers production of important neurotransmitters like dopamine, nor epinephrine and epinephrine. All these enhance transmission of electrical signals in the brain and this means a charged up you.

Remember the brain consumes the largest percentage of glucose from the diet. It is necessary you include carbohydrates too in the breakfast. Wholegrain cereals are better than those high in refined sugars. This helps keep mid-morning hunger pangs at bay.

So, eat fish, eggs, legumes, cheese, milk, wholegrain wheat, oats and sprouts. Eat proteins first and then go easy on the carbohydrates.

Did you know eggs could improve memory and concentration? Well, many of us would prefer to avoid eggs due to concerns about cholesterol. But, eggs are rich in choline that is a precursor to the neurotransmitter acetylcholine. It is a B complex vitamin found in high cholesterol foods like eggs and liver. Deficiency of acetylcholine results in impaired ability to focus and absorb details. Patients with Alzheimer’s disease show chronic deficiency of acetylcholine.

Some minerals are very effective in controlling mood and anxiety problems. Irritability and depressiondefine do not allow optimum brain performance. Doctors have always advised the adequate intake of folic acid by pregnant women to prevent neural tube defects in the fetus. Deficiency of folic acid causes lower levels of serotonin, a neurotransmitter that calms the mind and improves concentration. Patients suffering from chronic depression have poor levels of serotonin. Green soups and citrus juices are excellent sources of folic acid.

Just like folic acid, selenium is another mineral that has powerful brain-boosting effect. Bite into tuna sandwich or eat swordfish and plenty of wholegrain cereals to correct mood disorders arising due to selenium deficiency.

Oh, did we forget water? Almost 75% by weight of the brain is due to water. It makes sense therefore to drink adequate quantities of the wonder elixir. Insufficient hydration results in the brain cells losing their elasticity and thereby the capacity to form new pathways.

Therefore, if you wish for a bundle of gray cells that is agile, capable of out-of-the-box thinking and able to assimilate new information quickly, say no to white sugar, trans fats and excessive salt. Say yes to fresh and healthy foods.