Brain Power Super Foods to BOOST

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51 superfoods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST

Everyone wants a good memory but no one

wants to eat right! Here are the foods that will

make you brighter and sharper.

ver found yourself struggling to remember your

colleague's name, your anniversary, that office

deadline or even worse your spouse's name?

Poor memory has never been of help to anyone we

know -- be it a student or a CEO.

But with so many things happening around us, is it

possible to remember every single date, every single

detail and every possible person you came across?

Erm, it isn't!

But these 51 foods will surely help you get better at

remembering and get your brain ticking without having

to take those coffee breaks and reminders!

Read on!1. Is Dark Chocolate Brain Food?

A few Dark Chocolate squares help sharpen your brain

for a short time. Dark Chocolate contains

Phenylethylamine that stimulates the brain to produce

neurotransmitter Serotonin which helps boost your

mood.

2. Natural Sugar enhances alertness

Eating complex carbs like some fruits, veggies, grains,

beans enhances alertness and mental ability. Eating

simple carbs or too much sugar results into impaired

memory and additional pounds.

Courtesy: Gud2Eat.com

51 super foods to BOOST brain powerLast updated on: April 28, 2011 17:55 IST

3. Why are complex carbs called smart food?

When you eat complex carbs your brain gets sugar for

fuel at a steady pace this in turn will influence your

learning and behaviour. Brain craves for natural sugar

utilizing almost 20% of your carb intake.

4. Can nuts keep your brain healthy and young?

Nuts and seeds are rich in antioxidant Vitamin E, which

helps arrest cognitive decline as you age. Note - The

nutrient density doesn't change with size or if they are

raw or dry roasted.

erfoods to BOOST brain power - Rediff.com http:/ /www.rediff.com/getahead/slide-show/slide-show-1-health-52-sup...

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5. Why is it important to hydrate your brain?

Your blood is 82 percent water and both your brain and

muscles, are 75 percent water. Drinking plenty of water

can help with mental clarity and at times prevents the

release of stress hormones.

6. Do blueberries promote brain health?Blueberries contain Anthocyanins, Vitamins A, B's, C,

E, Selenium, Zinc, Potassium, Magnesium etc. which

together prevent and heal neurotic disorders by

preventing degeneration and death of neurons, brain-

cells.


7. Cocoa: Brain food that helps focus

Cocoa and dark chocolate contain significant amounts

of antioxidant Flavanols that improve the blood flow in

the brain and enhance cognitive skills.

8. Water helps lower stress

Studies state that when your body is dehydrated you

will be stressed & anxious as the body has increased

your cortisol levels (stress hormones). A simple way to

de-stress -- drink a glass of water.



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9. Steady sugar supply is good for memory

Low glycemic index fruits are rich in fiber that slows the

absorption of fruit sugar and gives steady energy. So

when the brain gets steady supply of Glucose it

enhances performance and memory.

10. Berries improves memory

Berries are rich in antioxidants and help reduce the

effects of age-related conditions like Alzheimer's

disease or dementia and may reverse in some cases

decline in the cognitive and motor function.


11. Boost brain health with eggs

Eggs are rich in Protein and packed with Choline, which helps memory development. Eggs are rich in Tyrosine an amino acid

(protein) which helps make neurotransmitters that increase mental alertness.

12. Does caffeine stimulate your brain?

Caffeine elevates neural activity in many parts of the brain, postpones fatigue, and enhances performance at simple intellectualtasks. Larger doses of caffeine may result in jitteriness and lack of sleep.


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13. Is fatty fish really brain food?

Fatty Fish is rich in Omega 3 fatty acids, an essential

fat for brain function and development. 2 'weekly'

servings of fatty fish will give enough Omega 3 fats to

help enhance memory - particularly important when we

age.

14. Does ice cream boost your mood?Ice cream are simple carbohydrates and will definitley

improve your mood but the effect will only last 1 to 2

hours. Desserts cause blood sugar to spike and

plummet, leading to fatigue and moodiness.


15. Nuts are positive mood enhancers

For brainpower and to balance your moods eat Walnuts, Cashews, Almonds, Peanuts and Hazelnuts. Nuts can help clear upbrain fog and enable you to think clearer and are positive mood enhancers.

16. Whole grains helps elevate your mood

Whole grains are rich in Vitamin B1 or Thiamine that serves an important role in maintaining a healthy nervous system and

metabolizing carbohydrates. Vitamin B1 or Thiamine intake also elevates mood.


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17. Honey: Brain food that helps enhance

alertness

The glucose in honey is quickly absorbed and gives

energy and boosts performance, while the fructose is

absorbed more slowly providing sustained energy &

together they help reduce muscle fatigue.

18. Tea: Brain food that helps in being alertTea contains both caffeine and the amino acid

L-Theanine which can improve alertness, reaction

time, and memory. Tea also helps fight effects of

stress.


19. Does Vitamin D brightens your mood?

Sunshine Vitamin or Vitamin D can help brighten your mood. Optimize your Vitamin D levels with 10-20 minutes of soft sunlightcouple of times a week.

20. Flax seeds are good for your brain

Omega 3 fats help repair brain cells that are needed for mood elevation. The brain is more than 60% fat, and it functions far

better when it is fortified with healthy, fluid essential fatty acids like Omega 3 fatty acids.


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21. Complex carbs: Brain's favorite fuel

Complex Carbs help boosting energy and your mood.

Carbs are body's preferred energy source and help

raise serotonin levels. Serotonin is a neurotransmitter

that improves your mood.

22. Fatty fish enhances brain function

People eating rich diet of omega 3 fatty acids lowertheir risk for dementia or stroke. 2 'weekly' servings of

fatty fish will give enough Omega 3 fats to help

enhance memory - particularly important when we age.


23. Peaches are feel good fruits

Peaches contain antioxidants Vitamin C and Beta-carotene, which help fight free radicals. Free radicals cause oxidative stressand speed up premature aging & affect many brain functions.

24. Milk chocolate can improve your verbal memory

Milk chocolate helps improves impulse control and reaction time and helps improve visual and verbal memory. A piece of Milk

chocolate also releases of endorphins that are mood-elevating hormones.


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25. Why do most people binge on nuts?

Nuts contain Pyrazine a mood-altering chemical that

reaches your brain through your olfactory senses or

your nose. Pyrazine stimulates the production of many

feel-good chemicals.

26. Peanuts helps boost mental alertness

Fruits and Nuts that contain trace mineral Boron areconsidered Brain Food as Boron stimulates the brain

and boosts mental alertness. Boron is also found in

Legumes, Broccoli, Apples, Peaches and Grapes...


27. Snacks that help boost your mood

If you are feeling depressed snacks on Bananas or Walnuts - they help increase Serotonin levels, a neurotransmitter in thebrain that regulates mood and helps fight depression.

28. Foods can help fight depression

Eat foods that contain the amino acid Tryptophan as it helps produce brain chemical Serotonin that elevates your mood. Foods

rich in Tryptophan include milk, poultry, and nuts.


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29. Caffeine: Brain food that helps you

concentrate

Caffeine can energize plus help you focus and

concentrate but its effect lasts only for a short while.

More than 4 cups or 500 mg of Caffeine per day may

cause jitters and grogginess.

30. Salmon: Brain food that boosts your moodOmega 3 fats help create the receptor sites for

neurotransmitters like Serotonin. If there are more

Omega 3 fats in your blood you are likely to make more

Serotonin the brain chemical vital to boost your mood.


31. Cashews: Mood boosting & energising foods

Cashews, Almonds, and Hazelnuts contain Magnesium, which plays a vital role in converting sugar into energy. Sugar releasedhelps boost your mood. Magnesium deficiency can drain you of energy.

32. Oatmeal is mood boosting & energising

Complex carbs and soluble fiber in Oatmeal helps stabilize your blood-glucose levels and deliver sustained energy. Add more

brain nutrients to Oatmeal by adding strawberries.


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33. Oatmeal reduces risk of cognitive decline

Oatmeal contains ferulic acid a potent antioxidant that

protects brain cells by neutralizing toxins and helps

reduce risk of cognitive decline of aging. Add more

brain nutrients to Oatmeal by adding sliced almonds.

34. Beans: Mood boosting & energising

Beans are high in Fiber which is an energy stabilizer.Fiber ensures a more steady supply of energy

throughout the day. Other foods that contain soluber

fiber are Peas, Citrus fruits, Strawberries and Apples.


35. Lean meats help you stay alert

Lean Beef, Chicken, and Turkey are rich in Protein and contain the amino acid Tyrosine. Tyrosine boosts levels of dopamineand norepinephrine, brain chemicals that help you feel more alert and focused.

36. Leafy greens are mood boosting & energising

Folates or Vitamin B9 in leafy green vegetables, including Spinach and Romaine lettuce helps fight depression. Other good

Folate food sources include Legumes, Nuts, and Citrus Fruits.


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37. Poultry elevates your mood

Poultry bis rich inTyrosine that helps elevate levels of

feel good neurotransmitters, Norepinephrine and

Dopamine. Tyrosine can help boost your level of

energy, and also helps neutralize effects of stress.

38. Walnuts can help lift your mood

Walnuts are rich in Omega-3 fatty acids, that areneeded for mood-lifting neurotransmitters to function

properly thus help fight depression. Salmon and

Flaxseeds are also good sources of Omega 3 fatty

acids.


39. Whole grain bread may help fight depression

Whole grain bread contains Tryptophan an essential amino acid that helps make Serotonin a neurotransmitter, and optimumlevels of Serotonin are required to be in a good mood.

40. Milk is considered as a feel good food

Milk contains high amount of Calcium that helps reduce your stress levels and anxiety. Milk contains amino acid Tryptophan that

helps your body produce Brain Chemical Serotonin, which elevates your mood.


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41. Why does your brain need spinach?

Folates or Vitamin B9 in Spinach helps fight

depression. Magnesium in Spinach plays a vital role in

converting sugar into energy and Magnesium

deficiency can drain you of energy.

42. Does hot chocolate help you focus?

Caffeine in hot chocolate stimulates your metabolismand temporarily improves mental focus and energy.

Too much of caffeine kills sleep leading to fatique and

stress.


43. Fluid filled fruits help energize your brain

Fresh Fruits and vegetables that have a high water content help you stay hydrated and energized. Fruits and vegetablescontain natural sugar that is brains preferred energy source and water that helps release stress.

44. Brazil Nuts are natural mood boosters

Brazil Nuts are rich in mineral Selenium are natural mood boosters and acts as an anti-depressant.


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45. Freshly brewed coffee smells heavenly

Freshly grounded coffee contains Pyrazine a

mood-altering chemical that reaches your brain

through your olfactory senses. Pyrazine triggers the

pleasure center of the brain producing many feel-good

chemicals.

46. Which foods help fight depression?Complex carbohydrates found in Beans, Potatoes, and

Whole Grains increase bioavailability of Tryptophan in

the brain. Tryptophan helps produce brain chemical

Serotonin that elevates your mood.


47. Lean beef helps tackle depression

Lean beef is rich in Vitamin B12 that enables the nervous system and the brain to function properly. A daily dose of Vitamin B12may prevent depression as it needed for the production of Serotonin.

48. Purple grape juice helps your memory

Purple grape juice contains natural antioxidants called Flavanols that improve blood flow in the brain and enhance cognitive

skills, help maintain your memory and improve your general disposition.


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49. How does Yogurt help boost your mood?

Consuming Calcium rich foods like Yogurt helps

alleviate depression and anxiety. A cup of Yogurt

contains about 488 mg of Calcium that helps boost

your mood.

50. Why Shellfish is considered a mood booster?

Seafood and shellfish are mood boosters as theycontain a good amount of Selenium. Selenium boosts

your mood by reducing anxiety. Selenium neutralizes

the effects of harmful hormonal levels created by

stress.


51. Do bananas elevate your mood in a jiffy?

Mood problems are usually related to stress or missing nutrients in your diet. A single banana actually packs a good energyboost and is high in Magnesium that boosts your mood.


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Brain Power Super Foods to BOOST

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