Foods That May Boost Your Brain Power : Brain Power

Article by Joe Easter

It appears these days there is a desire for many to mentally be at constant peak performance. Whether you are working job(s) while attending school, a parent working extra hours trying to balance home and work life, a student trying to compete in our ever changing marketplace or all of the above – one thing is clear: there is no time for brain fog, lack of focus, concentration, and daydreaming and the alike. The mentally strong will survive and I have created the ultimate guide to whip your brains into shape.

Enhancing your mind can be compared to enhancing your physique. You have to train, exercise, challenge, stay consistent and eat the right foods. For you couch potatoes, I can hear your hearts beating rapidly all ready, “that sounds like too much work!” Well, unfortunately just sitting in front of the television will not improve your physical appearance or your mental prowess. So for those of you ready to sweat, here is the mental exercise regimen to whip your brain into shape! Over the course of several weeks I will be covering four important aspects of discipline to help those who desire to create a Mega Brain. In the following order you will learn about proper 1) Nutrition, 2) Memory Techniques 3) Brain Exercises and 4) Mood to enhance your mental performance.

How the mind processes new information:1) Pay Attention & Focus2) Concentrate on the Subject3) Recovery

Have you heard the information that you are trying to store clearly? Did you give your 100% effort? These are questions that must be answered with an unwavering “YES”!

Fixate your mind on the new subject that you are trying to learn for 10 seconds. If the first 2 steps are followed you have already given yourself an excellent chance of recovering the information from your brain.I know this seems like basic common sense but you would be surprised how many people miss this step. I know I have been caught daydreaming while listening to a tape and then wonder why later, “Hey I didn’t get any of that”!

Studies have shown that the brain needs at least 8 seconds to start the process of moving information to the short to long term memory bank. Now that you have transitioned the new information from short to long term memory, you can rest assured that it is stored in that good ole trusty noggin of yours. Organizing your mental storage like a file cabinet, makes it easier for you to access the information for later.

I. NUTRITION

I have outlined important nutrients that support the antioxidants, omega-3 fatty acids, mono-unsaturated fat, fiber, vitamins and minerals that your body may need to sustain mega brainpower. The closer we get to our golden years the more it becomes essential to establish a healthy habit of eating, as many studies have shown changes in diet may prevent mental illnesses. Again, this sounds very similar to the advice you may hear to attain an overall good bill of health, which should assure you that the mind to body connection is real.

Numerous studies have led researches to believe these vitamins known as antioxidants could help protect your brain cells from free radicals which can help deteriorate your brain. Most experts recommend a range of 400-1,000mg for Vitamin E and 500-1,500 for Vitamin C.

Antioxidants Vitamins C & ERecommended doses 500-1,500mg dailyVitamins C food sourcesmg per 100 gram of food portionRose hip extracts1000 +Blackcurrant200Guavaup to 200Strawberry80Lemon60Orange50 +Kiwi Fruit50 +Clementine40 +Grapefruit36 +Raspberry30 +Lychees30 +Nectarines30 +Peaches30Mangoes30Peppers70 +Spring greens70 +Brussels sprouts60 +Broccoli44Curly Kale70 +Gourd35 +Mange-tout peas30 +Cauliflower27Tomato20 +Green Cabbage20 +

Recommended doses 400-1,000mg dailyVitamin E Rich Food Sourcesmg per 100 gram of food portionSunflower oil49Cottonseed oil43Safflower oils40Hazelnutsup to 25Almonds24Wheat germ22mgRapeseed oil22Cod liver oil20Mayonnaise19corn oil17Soya bean oil16Peanut oil15Pine nuts13Popcorn11Samosas10 +Peanuts10Margarineup to 8Brazil Nuts7Marzipan6 +Other spreads2-6mgSweet Potato4.5Walnuts3Egg Yolks3 +Muesli3mgAvocadoup to 3Flapjacks2.8Sponge Cake2.4Battenburg Cake2.4

Mostly everyone knows what fiber is good for, but do you know that many experts believe fiber may help release toxins not just in your body, but in your brain as well? Many have claimed to feel the benefits of clearer thinking after waste release from their body.

Recommended doses 25 to 30g dailyFiber Food Sources(based on levels per 200-Calorie serving)Corn Bran 22gFiber Cereal 14gWheat Bran 12gOat bran 12gAll Bran Cereal 10gRice Bran 6g

Navy beans 19gWhite beans 19gYellow beans 18gFrench beans 17gAdzuki beans 17gKidney beans 16gLentils 16gCranberry beans 16gPinto beans 15gMung beans 15gBlack beans 15gLima beans 14gGarbanzo beans 12gFava beans 9g

Omega 3 & monosaturated fats are probably one of the most known fats for your brain. This is because Omega 3 & 6 are essential building blocks for creating healthy brain cells. Obviously brain power starts with your brain cells and this is a mandatory fatty acid you will need to promote cognitive brain function.

Recommended doses 500-1,000g dailyOmega 3 fatty acid DHA food sourcesmg per 100 gram of food portionEel2100Lamprey2100Tuna1800Mackerel1673Rainbow trout fillet1251Salmon fillet1002Trout1002Herring salted953Sushi with tuna, without seaweed739Vendace salted lake fish708Red fish649Baltic herring529Halibut520Whitefish, pollan, lavaret493Mussel in water367Egg yolk315Zander, pike-perch301Pike217Lutefish216Cod195Egg, quail190Liver146Flounder133Shrimp122

Flax seeds

Fish Oil

Cod Liver Oil

Recommended doses 30% of your caloric intake per dailyMonounsaturated Fats(based on levels per 200-Calorie serving)Sunflower Oil19gHazelnut Oil18gMacadamia nuts17gOlive Oil17gCanola Oil16gVegetable Oil16gOlives16gHazelnuts15gMargarine16gPecans12gAvocados17gAlmond butter12gAlmonds11gCod liver oil10gCashew10gCoriander spices9gHalibut9gMustard seed8gPistachio8gPeanut butter8g

A few recent studies have led researches to believe that there are long term benefits of taking beta-carotene to sustain basic cognition and short term memory. Theories from numerous studies suggest that beta-carotene helps with free radical damage to the brain.

Recommended doses 15-50mg dailyBeta Carotene(based on levels per 200-Calorie serving)Peppers, hot chili63455mcgLettuce, cos or romaine, raw61469mcgLettuce, green leaf, raw59240mcg Kale, cooked, boiled, drained, with salt58388mcgLettuce, red leaf, raw56182mcg Spinach, cooked, boiled, drained, without salt54668mcg Dandelion greens52890mcgPokeberry shoots52195mcgCarrots51640mcgSpinach51100mcgMustard greens50096mcgTurnip greens45741mcgCabbage41200mcgPumpkin40836mcgCollards37880mcgKale36900mcgGrape leaves34821mcgWatercress34802mcgBeet greens34499mcgCilantro leaves34169mcgBeet greens34000mcgChicory greens29827mcgLambs quarters29295mcgParsley28079mcgBasil27323mcg

Folic acid has been embrassed by the medical community for its nutrients to promote proper brain health. A B-Vitamin that is used by the body to help form new cells, the lack of this vitamin has thought to induce moodiness and extreme mental disorders.

Recommended doses 400mcg dailyFolic Acid(based on levels per 200-Calorie serving)Soy Beans 330mcgSpinach 240mcgLentils 180mcgSunflower 152mcgPotatoes 140mcgEnriched Ready to Eat Cereal & Bread 135mcgAsparagus 130mcgBlack Eyed Peas 105mcgCarrots 100mcgKale 100mcgMushrooms 98mcgCollard Greens 88mcgOrange Juice 80mcgGreen Beans 71mcgEndive 70mcgCauliflower 44mcgBeets 42mcgOkra 37mcgCabbage 25mcgGrapefruit Juice 23mcgPineapple Juice 23mcgPeas 22mcgTomatoes 13mcg

I’m sure you have seen Resveratrol marketed all over the Internet as the next big fat burner to take America by storm. This antioxidant found primarily in plant based fruits offers many health benefits from weight loss, healthy skin, cholesterol and the list goes on, but it also is believed to protect body and brain cells. Recent studies have suggested that patients with brain injuries were faster to recover when Resveratrol was given.

Recommended dosages 100-200mg dailyResveratrol

Blue Berries1 cupPeanutsIn moderationCranberries1 cupGrapes1 cupRed WineIn moderation

Honorable mentions:

Selenium A mineral known for its powerful antioxidant properties, may increase cognitive function and improve mood. Recommended doses 80-200mcgAlpha Lipoic Acid A antioxidant created by the body found in cells. Believed to offer neuro-protection in the form of battling free radicals. Recommended doses 30-200gInositol Regulates proper cellular function. Recommended doses 12-18g

Of course there are other vitamins, minerals, amino acids, herbs and so forth that are marketed as brain enhancing nutrients. However, i have covered the most well-known, proven, and those richest in content. Please stay tuned for my second chapter which will cover Memory Techniques.