Brain Foods
Brain Foods – Boosting brainpower is as simple as snacking on the right nutrient-rich brain foods. Find out how fruits, vegetables, and certain proteins and fats can help improve brain function.
Expert: Amy Hendel, R-PA, Health Coach Health Coach, Author of “The 4 Habits of Healthy Families”
Transcript
There’s possibly nothing worse than heading into a job interview, a major test or a big presentation and having your mind jump from thought to thought. But regaining your focus and feeling like you nailed it – is as simple as snacking on the right “nutrient-rich foods”.
See, our bodies and the way we function are nothing more than a reflection of the various chemicals we put through our system every day. So when those chemicals are the healthy kind, or the kind you get from fruits, vegetables, certain proteins and specific fats, you’ll feel healthier and perform better.
When you need to concentrate, research shows that eggs and other foods that contain “choline” are your best bet. Choline is a nutrient that helps transfer messages between nerves in your brain – in other words, it keeps you sharp. One large hard-boiled egg has about 113 mgs of choline – that’s 20 percent of the daily-recommended intake for men and 25 percent for women. Pair it with a cup of almonds — and you’ll add 52 more milligrams to your total choline intake.
Snacking on blueberries and “nuts or seeds” is another way to stay focused all day. The blueberries help protect your brain from oxidative stress, while sunflower seeds offer just the right amounts of vitamin E and magnesium.
According to researchers at the University of Maryland Medical Center, magnesium prevents migraines by helping you stay relaxed. In one study, people who took magnesium reduced the frequency of migraine attacks by 41.6 percent – that means someone who usually suffers from about 12 migraines a year would only have 7! You can get 1/3 of your daily magnesium from about a quarter of a cup – or one small handful of sunflower seeds.
Another surefire way to boost concentration is eating a meal that includes both fish and quinoa. (If you’re a vegetarian, replace fish with vegetarian foods that are rich in omega-3s, such as flax seeds, chia seeds, mustard oil, beans, berries, and other foods). The omega-3 fatty acids found in fish are one of the primary building blocks of brain tissue, so they’re essential to “boosting brainpower.”
Quinoa is a cross between a seed and grain and it’s packed with protein – which research shows – helps stabilize blood sugar levels and keeps energy levels high. Quinoa is also a good source of iron and vitamin b2, which are crucial when it comes to generating energy. One study from Colorado State University found that people with low iron levels appeared tired and lazy and couldn’t keep their mind from wandering.
One thing to consider is that it’ll take a little more than these key ingredients to keep you focused throughout the day. Combine these foods with a good night’s sleep and then kickstart it all with a balanced breakfast.
Just remember not to eat too little or too much. Hunger pangs or feeling bloated and lethargic from over-eating can break your focus too.
To learn more about the best foods for every part of your body, check out other videos in this series.
Last Modified: 2012-11-17
Category: Health and Nutrition, Videos
