Brain Food for High Performance

Want to know the best brain food
to keep you going at peak performance all day long?

Balance protein amino acids and B vitamins with complex carbohydrate foods. Hint: A great many high fiber foods fit nicely into this smart eating plan.

When you need to think clearly and remember details, rely on protein to deliver a base of natural brain food nutrition. Plus a dose of iron , vitamin C , and potassium to stay focused and fight fatigue throughout your day. Add a mix of food high in complex B vitamins to supply mental energy.

Your Brain Needs

• Choline is a protein (amino acid) important for neurotransmitters involved with memory retention.
• Tyrosine is another protein that helps you think clearly.
• B vitamins , especially folic acid (B ₉ ) and thiamine (B ₁ ) . Folic acid (also called folate when found in natural food sources) helps regulate homocysteine to keep blood moving to your brain.
• Iron helps deliver oxygen to your brain which keeps you alert.
• Vitamin C helps the body metabolize iron .
• Antioxidants protect your brain from damage by free radicals, released during the normal oxidation process. Because your brain uses more oxygen than other organ, food that promotes antioxidant activity is vital to your brain's good health.
• Potassium helps maintain mental energy and prevent fatigue.

Foods to Eat

• Beef (especially liver) is high in the amino acid choline and vitamin B ₁ . Fish, eggs, peanuts, peanut butter, wheat germ, broccoli, brussel sprouts, and food products fortified with licithin provide smaller amounts choline.
• Soy products, peanuts, beans, avocados, bananas, almonds, pumpkin seeds, and sesame seeds are excellent sources for the amino acid tyrosine. Options include fish, meat, and diary products.
• Leafy green vegetables are the best source for vitamin B ₉ (folic acid or folate).
• Oranges, oatmeal, flaxseed, and whole grains deliver vitamin B ₁ ( thiamine ).
• Beans, pumpkin, squash, and spinach are good food sources for iron, along with fish, organ meats, and fortified cereals.
• Fruits and vegetables (whole or juiced) are high in vitamin C. Easy to find oranges, strawberries, kiwi and berries as well as vegetables like sweet green and red peppers, broccoli, sweet potatoes provide vitamin C.
• Most fruits (especially berries) and vegetables deliver nutrients that promote antioxidant activity. Several servings a day are recommended.
• Bananas are an easy source of potassium .

If you are smart, you can use brain foods like these to make a varied and well-balanced meal plan.  And then you will feel even smarter.

Smart Eating Plan

A typical eating pattern to improve brainpower follows a schedule of high-protein, low-fat, low-carbohydrate meals. With fruit, nuts, whole grains, and vegetables added to supply essential fats and complex carbohydrates for complete nutrition.

1. Load up on protein early at breakfast to trigger clear thinking and memory retention. Add a whole grain muffin and fruit (or juice) to stimulate antioxidant activity and supply vitamin C. Caffeine (in coffee) brushes away the cobwebs and stimulates creativity, fighting fatigue throughout the morning.
2. A snack of potent B vitamin nuts and fruit later in the morning boosts the mental energy. A few almonds and small portion of raisins may do the trick.
3. At lunch, more protein with leafy green vegetables (folic acid) to maintain your mental agility and sharpness. A high-protein, low-carbohydrate meal works well.
4. To fight fatigue during the afternoon, try a protein snack. A bit of lean meat, a protein bar, or peanuts. More protein will renew your energy and fight fatigue.
5. At dinner balance your high-protein entree with complex carbohydrates for dense nutrition, dietary fiber, and glucose. Fruit and dairy (like a fruit-flavored yogurt) adds a punch of glucose to help produce serotonin, which your promotes a good night's sleep.

Vary your protein sources and eat a variety of grains, fruits, and vegetables to ensure a balanced diet and complete nutrition. Maintaining a low-fat eating plan, high in protein and leafy greens could be the smartest choice you can make.

Nutrition based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference.
g=grams, mg=milligrams, mcg=micrograms, kcal=calories