Tag Archives: Nutrition

Food for Thought: Brain Nutrition

Evolutionarily speaking, human beings are designed to consume a much more nutritional diet than the vast majority of modern humans enjoy. This should lead us to wonder what we might be missing out on, what aspects of our body’s normal functioning aren’t operating as they should be? Recent research has led many scientists to argue that our modern diet is leaving us shortchanged, particularly when it comes to optimum brain functioning.

Research has shown that getting just the right amount of glucose is crucial to proper brain functioning since too little deprives the brain of the fuel it needs, and too much glucose leads to a dangerous imbalance of insulin and blood sugar which leads to diabetes and a general deterioration of processes in the brain. The key to getting the right amount of glucose is to consume foods which facilitate your body digesting the glucose as slowly as possible, this means staying away from processed foods.

We must consume more whole grains and cut out things like white bread, for example. Foods that are high in sugar are bad, as is white rice and potatoes. Good foods are things like nuts, pasta, brown rice, fruits, veggies, and dairy products which are low in fat. Your brain requires a constant and steady supply of energy, sugary foods will cause your blood sugar to fluctuate and interrupt the steady flow your brain requires.

Free radicals are notorious for the destructive role they play in the body and their contribution to various forms of cancer. However what is not often recognized is that fact that the brain is the most susceptible part of the body to the damage caused by free radicals which often destroy neurons. It is therefore important to consume enough antioxidants to combat the negative effects of free radicals on your brain.

The best foods in terms of antioxidant levels include: prunes, berries, raisins, spinach, garlic, plums, broccoli, beets and sprouts. Wine, tea, and chocolate are also notable for their antioxidant properties and overall stimulating effects on important brain processes. When opting for tea, make sure it is from a real tea plant, meaning either black or green tea, other teas will have no effect. If you like the idea of drinking wine to stimulate your brain, red wine
is ideal but be careful not to drink too much, as soon as you start feeling drunk it means you’ve already begun killing brain cells. Finally, if chocolate is what you’re after, the darker the better.

Joe trains 5 times a week at Bally’s Gym in Orange County. A long-time fitness enthusiast, he recommends that you buy ephedrineand buy ephedrafrom Astronutrition.

Brain Foods

Mental Nutrition: Regulating Brain Functions : Brain Foods

Article by Kristine Anne Gonzaga

Aside from your heart, your brain is another organ in your body that is constantly at work. Even if you decide not to think, the brain is constantly processing data from your different senses and trying to make sense of everything. It also regulates everything from your hormonal cycles to the functions of your body systems. Your brain also works even in your sleep. It is a center of constant activity with neurotransmitters sending impulses and signals to be processed and interpreted 24/7.

Anything going wrong in your brain function such as an overproduction of certain hormones or delays in processing of nerve signals can mean trouble for you. Depression and a lot of disorders are often rooted in inefficient brain function. As such, if there is any part of your body that needs a boost, it is your brain. Feed your brain healthily by following these tips for daily mental nutrition:

BreakfastIf you want to be alert throughout the day, start it right by giving your brain an energy boost. Swap coffee for a glass of OJ. True, coffee can wake you up instantly, but its effects are short-lived. You may need to drink at least three cups to get you through the morning if you rely on coffee alone. Instead of downing several cups of coffee, indulge in a fruit bowl or a large glass of fresh orange juice. The fiber in the fruit can fill you up while its glucose content can keep your energy levels up sans the sugar rush. A bit of protein or a bowl of cereal with milk are also great alternatives.

LunchTo get you through the day and enable you to eat a light dinner, a substantial lunch is needed. Opt for a lunch comprised of fish, vegetables, and complex carbohydrates. Fish, especially the oily varieties like salmon is high in Omega-3 fatty acids which help regenerate and repair brain cells. These fats can also help stabilize your moods and keep you feeling positive. Complex carbohydrates in the form of fruits and grains can also do a lot stabilize your mood and increase your focus. Vegetables, especially the bright, colorful ones like tomatoes, carrots, and leafy greens are rich in antioxidants which help fight free radicals in the brain and promote more efficient brain function.

DinnerSince eating a full meal can disrupt your sleep and deprive your brain of a chance to slow down and rest, a light meal is perfect to end your day. A meal of a small vegetable salad, a fish or turkey sandwich, and a glass of warm milk is a perfect way to end your day. A light meal is easy to digest and will cause too much discomfort and bloating. The tryptophan in milk and turkey is also good at producing a calming effect.

So if you want to prevent depression, anxiety, stress, or any other type of disorder that is rooted in poor brain function, load up with brain food now. By feeding your mind

Optimal Brain Nutrition

When I practiced as a doctor of Naturopathic medicine I found that supplements feeding the brain could reverse many neurological problems. 25 years ago my father had Parkinson’s disease and was taking many medications. Through careful research I put together a formulation and asked him to take the supplements. I never had to ask him to take the supplements again, he would tell me, “You know I’m getting mighty low on those vitamins you gave me.” My father being of an older generation and from the south this was quite a statement; it proved to me that he felt a difference on the supplements. I saw that he was able to keep strength and mobility quite well while he was on this program. Unfortunately my mother passed away and he married another woman who convinced him that he did not need to take any supplements. His health went down so quickly it was amazing and he died within three years after marrying her.

I am not stating that the supplements cured the Parkinson’s disease, but they gave him mental clarity and energy that his body desperately needed. The proof was how quickly he deteriorated once he stopped using supplementation.

The supplements that feed the brain most effectively are, in order, as follows:

Spirulina. This tiny aquatic plant has been eaten by humans since prehistoric times and is grown worldwide as a healthy food. Imagine a vegetable with more protein than soy, more Vitamin A than carrots, more iron than beef, profound source of protective phytochemicals, naturally low in fat, source of the essential fatty acid GLA and is easy to digest. This food goes directly to the brain. It is an absolute must for people with Attention Deficit Disorders, Parkinson’s disease, Fibromyalgia, Multiple Sclerosis Alzheimer’s disease, Autism, and any brain disorders.

Lecithin is an important phospholipid needed by all living cells.

One of many benefits of lecithin is its ability to aid in memory function and learning. Many studies have been conducted where people reported higher retention in learning and ability to recall information with an increase of lecithin. Even patients with Alzheimer’s disease reported an improvement in memory and orientation. Lecithin is essential for people with Attention Deficit Disorders, Parkinson’s disease, Fibromyalgia, Multiple Sclerosis Alzheimer’s disease, Autism, and any brain disorders.

Niacin, or vitamin B3, combines with other B vitamins to release energy in the cells, and to regulate circulation, hormones, glucose, and hydrochloric acid in the body. Niacin also works closely with riboflavin (vitamin B2) and pyridoxine (vitamin B6) to promote healthy skin, and keep the nervous and digestive systems running smoothly. This is an important supplement for neurological problems. When combined with a Multivitamin you will not experience a flush.

Multivitamins. Consistent use of multivitamins and other key supplements can promote good health and help prevent disease, according to a comprehensive new report released by the Council for Responsible Nutrition (CRN). The report found that ongoing use of multivitamins (preferably with minerals) and other single-nutrient supplements (like calcium or folic acid) demonstrated quantifiable positive impact in areas ranging from strengthening the immune system of highly-vulnerable elderly patients, to drastically reducing the risk of neural tube birth defects such as spina bifida.

The brain will readily absorb these nutrients and a person will see a change in how they feel mentally and physically quickly with daily usage of these powerful supplements. Most people experience a change within two weeks of usage.

Natural Supplements have been found to reverse many conditions that were unable to be treated by any other modality; this has been documented by many different health organizations. The quality of the supplement has to do with the effectiveness of treatment. Natural supplements with careful quality control procedures can mean the difference between success and failure.

When it comes to eating-protein food is readily absorbed by the brain. Fish and eggs feed the brain more effectively than most other protein foods. Eat fresh fruits and vegetables for the valuable minerals and vitamins to energize the brain. Minimize carbohydrates such as bread, pastry and pizza.

Start feeding your brain today and have a happier healthy life!

I practiced as a doctor of Naturopathic medicine for over twenty years. I have extensive knowledge on the body and have written several articles on some of the main health issues and questions I have seen over the years. I specialize in the modalities such as: nutrition, supplements, physical medicine (includes soft tissue manipulative therapy, physiotherapy, sports medicine, exercise and hydrotherapy)

Brain Vitamins

Nutrition For The Brain

The brain can clearly be identified as the best and the most important component of the body. It gives orders to almost every other part of your body what to do, every time, whether you’re conscious of it or not. When a message receives into the brain from wherever in the body, the brain directs the body how to respond. It not only manage what you think and sense, how you study and memorize,  but also functions that you might not be attentive of, such as the beating of the heart.  

The brain has higher nutrient requirements than other parts of the body. Proper nutrition is extremely significant for the healthy function of the brain. Different nutrition plans or nutrient consumption can change the performance of nerves in the brain. Shortages or overloads of particular vitamins or minerals can harm nerves in the brain, can lead to changes in mind, limiting analytical capability, and damaging brain performance. Numerous dietary factors can influence brain health. Often shortages of several nutrients relatively than a particular nutrient are accountable for changes in brain performance. 

Carbohydrates considerably have an effect on frame of mind and activities. Eating a meal rich in carbohydrates is extremely important to maintain sufficient levels of the brain fuel glucose. Best sources of carbohydrates are Whole Wheat Flour, Beans and legumes, Green Gram, Dry Dates, Apricot, and starchy vegetables such as corn.

 Proteins can stimulate or calm your brain as well as nourish your brain during its existence. Protein’s linking role is even more spectacular and important for the growth of the brain. When nerve cells travel from their place of birth, protein performs as a molecular guide.

Proteins in the meal influence brain operation as they supply the amino acids from which neurotransmitters are fabricated. Neurotransmitters are the messengers that transmit signals from one brain cell to another. The better you nourish these couriers, the more powerfully they carry the supplies.

Calcium is an important nutrient for the function of the brain too. Calcium is not just significant to growing bones, but to growing brains as well. Children with calcium shortages might show weakened performance and learning. Nutritional intake of fats might also have an important role in brain performance. Nutritional fats can be found in both animal and plant foodstuff.

 By following the fundamentals of nutrition, you can keep your brain healthy and make sure that your brain is functioning properly. 

Courtney Ivan Jones

Life, Health, Wellness

http://www.courtneyivanjones.com

Brain Vitamins

Benefits of Nutrition Supplements : Brain Vitamin

Article by Ankit

Nutrition supplements are not only necessary but are indispensable even for those persons eating balanced diets. There are several advantages that bodybuilding nutrition supplements are able to provide humans that normal food is not able to give.

Let us take a brief look at the benefits of nutrition supplements, as the first step in nutrition guide.

Healthy nutrition increases energy both in body and in mindIt provides relaxation to the mind and the various body partsBodybuilding supplements help in beating stress and fatigueNutrition supplements sharpens the mind and improves memory powerHealthy nutrition is a great facilitator of detoxification and in overcoming addictionNutrition supplements assist you in achieving internal calmness and a connected feelingAll the above processes help in elevating the overall mood, resulting in higher work efficiency

Healthy nutrition is a natural process that gives you the same or even higher energy boost and mood relaxation from tea, coffee, tobacco, liquors, drugs, etc., without their harmful side effects

Body-mind complex should not be violated

The major difference between these bodybuilding nutrition supplements and the above listed harmful materials is that the natural nutrition supplements work with the innate design of your body and not against it. All addictive materials definitely work against the body-mind system, though they might appear to be working with them.

They do provide stimulation and relaxation. That could not be denied. However, the harmful side effects from drinks, drugs, and tobacco far exceed the momentary benefits derived from them. They become an addiction. They leave you exhausted and run down in the long run, because they work against the natural body system. Constant exposure to such violation of the body and mind leads to the dislocation of internal harmony. Disastrous results ensue.

Right nutrition guide to healthy life

Nutrition supplements are the exact opposite of the above listed harmful items in functioning. They not only work the body-mind system but enhance the natural abilities inherent in our complex physical structure. There is nothing miraculous about healthy nutrition and bodybuilding nutrition supplements. By nature, they are designed to supplement and compliment the various body functions and mental activities.

They are similar in nearly all the aspects to the various chemicals and fluids that we have in our body and brain. Vitamins, minerals, and amino acids present in our body control the function of the various body parts and the activities of the brain. The nutrition supplements just enhance the energy present in the body to higher levels, increase the focusing power of the mind, and usher in overall well being.

Know more about basic food groups as nutrition supplements that act as a major contributor in adding nutrition to your diet and helps in body building.

And also find some balanced vegetarian diets.










Nutrition and Brain Activity : Brain Foods

Article by Abdullah Salim & Nedalee Ruiz

Food is very important not just for energy, but also for brain activity, mood and behavior. We can get irritable, annoyed and restless if we skip meals or do not eat enough. On the other hand, we may feel calm and relaxed if we have had food in a timely manner. A sleepy person can be productive after a cup of coffee but a person who does not eat enough on a regular basis will feel moody and cranky over a period of time. Our brain requires high energy and nutrition as it is important for the brain activity. Brain chemistry is influenced when we take less amount of food, or when we eat different kinds of food. Energy and nutrition levels when changed, affect the chemicals in our brain as well. These chemicals are also called neurotransmitters. These neurotransmitters help transfer neural messages to and from nerve cells and they can influence our activities like thinking and mood, sleep patterns etc. excess intake or deficiency of vitamins or minerals all affect brain functions like problem solving, memory etc.Our energy levels are built or drained by what we eat and drink. When we take good foods like proteins, carbohydrates and good fats, our energy levels are boosted. Foods that have high vitamin and mineral content help release more energy as well. Alcohol and stimulating drinks like coffee deplete our energy levels. Alcoholism is quite likely a factor in mineral and vitamin deficiency and can affect brain activity. Diseases are also a factor that deprive us of energy and lower the absorption of minerals and vitamins in our body. Poverty, fad diets and ignorance are also such factors. Mental Health and Energy Levels Energy or calories of a food help contribute to internal energy in the body. Carbohydrates, protein and fat all have calories in them. Vitamins and minerals though important for the body, do not have calories. The brain uses about 30% of energy even when resting as it is metabolically active. When we do not eat enough amount of food for energy, various problems are faced including lower memory and recall, decreased problem solving skills and lower fluency. Lack of motivation or energy both are experiences that we may face when we are hungry. When we constantly deprive ourselves of food, mood and response both may get affected. The body shuts down and slows down several activities like hormonal discharge, transportation of oxygen, ability to fight diseases, etc. This can be quite dangerous to the body. Moreover, when we are constantly low of energy, we may feel hopeless, sad and even apathetic. Children and fetuses actually are more susceptible to brain damage when they have lower amount of nutrition. In such a case, it depends on what stage of growth were they being deprived on nutrition. When infants and children have lower nutrition, they have lower functional and cognitive ability and lower than normal intelligence as well. Eating and Feeling are Linked: Our mental energy is linked by what we eat. A diet that helps to build brain energy includes fruits and vegetables, whole grains and naturally produced sugars. Minerals help our body by building more energy levels. Smaller, more frequent meals also help stabilize sugar levels in the blood and thus energy for our brain. Foods that are oxygenating or help produce neurotransmitters all help significantly in building energy levels. Stimulants like tea, coffee and sugar should be avoided while foods that are mineral rich should be added in the diet. Alkaline water is also very effective in building energy, absorbing nutrients and hydrating the body. Mineral or bottled water, even distilled water may not be as effective in providing these benefits.

Water plays a vital role in providing us the required nutrients and energy. Alkaline ionized water is better and richer than tap and bottled water. To know more, visit www.ChansonAlkalineWater.com and www.HealingWaterMachines.comBy Nedalee Ruiz and Abdullah Salim.Permission granted to reproduce with links.










Here’s a transcript of the video: A complete and balanced diet is probably the most sound advice, but some specific types of food are especially good for brain health. Here are a few of the best: Fish: ***** The original brain food contains lots of omega-3 fatty acids and fish oils, especially cold water fish like salmon and cod. Omega-3s are beneficial in a number of ways, including promoting neuronal growth, improved cholesterol, and fortification of myelin sheaths which facilitate communication between neurons. Vegetables: ************ This is a great source of antioxidants, which may reduce the risk of developing cognitive impairment by diminishing oxidative stress. Spinach, Brussels sprouts, broccoli, and cauliflower are among the top candidates. Fruits: ******* Like vegetables, fruits are rich in antioxidants. However, fruit tastes better. Some of your healthiest options are blueberries, blackberries, cranberries, strawberries, raspberries, plums, avocados, oranges, red grapes, red bell peppers, cherries and kiwis. Water: ******* Be sure to get enough to keep your body and brain hydrated. Dehydration can cause a headache now, and can lead to long-term neuronal damage sustained from elevated stress hormones. Chocolate: ************ Last (and arguably least beneficial) is cocoa beans, which contain the flavanol epicatechin and antioxidants. Dark chocolate is best, and avoid candy bars with lots of added sugars. Also, recent research suggests that chocolate can improve …

Become Smarter with Food – Nutrition : Brain Foods

Article by Jeremy Wong

This is a continuation from Eating to your Smartness – Part 1, part of a series of articles about increasing your intelligence and becoming smarter through foods, so visit my blog (link below) if you haven’t read it.

To recap, I spoke about the overall benefits of eating well and of the importance of drinking water properly in part 1, and spoke about how to increase the brain’s abilities with oxygen in part 2. Now, I will be talking about nutritious foods that will make you smarter.

How You can Become Smarter

This is the biggest section of the three parts – as it includes all the other foods that haven’t been mentioned yet. The brain uses approximately 20% of the total energy the body uses – same as the amount of oxygen it takes up. For something that is only 2% of the total body mass, it really is a lot. From this fact alone, you can see how much food can affect the brain, and it does.

The brain is picky about what it takes in, as it only uses certain nutrients. Brain cells, the primary component our brains are made out of, require what we call neurotransmitters to carry messages around. Proteins, vitamins and minerals are needed to convert the amino acids that we get from foods we eat into neurotransmitters, but these neurotransmitters can also be found in certain foods from which we can take them in almost directly.

Eating enough of these foods will boost your ability to think faster, better and even raise your IQ level.

If you know what to eat, your mental capabilities will skyrocket.

There are 3 key neurotransmitters that our brain – Acetylcholine, Dopamine & Serotonin – each of which is responsible for certain functions. All of these can be optimized and maximised by eating the correct foods.

The first one, Acetylcholine, is responsible for memory, concentration and focus.

Dopamine is responsible for learning, a very important feature that helps boost intelligent memory. It is the memory that contributes to your overall intelligence.

Serotonin is also responsible for learning, and also sleep, which is a crucial factor in maximizing your brain, but it is a subject for another article.

Glucose is also an essential component when it comes to brain food as it is the fuel for your brain. You will want to eat foods that digest slowly, foods with a low glycemic index (GI) digest do just that and it’s all because they provide your brain with a constant supply of energy for longer periods of time unlike high GI foods, which release bursts of energy, causing fluctuations that can cause us to feel dizzy and tired, lowering the brain’s ability to think.

Find out exactly what you can eat to make you smarter and boost your intelligence at http://www.becomingsmarter.com/.

An enthusiast in brain power, Jeremy has spent a lot of his time researching on the brain to come up with solutions and methods to maximizing the brain’s abilities.

He is the owner of http://www.becomingsmarter.com, a website that is dedicated to providing you with easy-to-understand methods on how to make yourself smarter and more intelligent.










Nutrition, Antioxidants and Brain Health, Oh My! : Brain Foods

Article by Michael S. Logan

The relationship between antioxidants and brain health is the subject of on-going research. The subject of brain food health, so to speak, is relatively new, although we’ve known about fish for many years.

Fish is considered the ultimate brain food because of the “gray matter” is primarily composed of an omega-3 fatty acid known as DHA. Our brains need it to maintain and rebuild cells. In clinical research, supplementation of omega-3 fatty acids has been show to improve conditions such as depression, multiple sclerosis and attention deficit disorder.

Students given fish oil supplements, the best source of DHA, seem to have fewer behavioral problems, an increased ability to focus and higher test scores. But, when it comes to antioxidants and brain health, there have been mixed results in human clinical trials.

There is no doubt that the human body needs antioxidants and regular supplementation is important, simply because the foods that we eat are not as nutritious as they once were. We have a tendency to eat more processed and cooked foods. These do not have the antioxidant content or raw fruits and vegetables. Only tomatoes become more nutritious when cooked.

When it comes to brain food health, you must first focus on overall nutrition. When you are not getting enough of any vitamin or mineral, regardless of which one, your brain will not function optimally.

When something is missing from the diet, nutrients are redirected to the functions that keep us alive, thus cognitive abilities are reduced. Thing about how you feel if you go all day without eating. You feel tired and dull.

Of course, a heavy meal can have the same effect. That’s why nutritionists recommend 6-8 small meals per day, rather than two or three large meals. These are your first steps towards brain food health. Eat small amounts at regular intervals, take a daily multi-vitamin and include raw fruits and vegetables throughout the day.

When it comes to antioxidants and brain health, you may wonder which vitamins and coenzymes are most important. The problem is that no one knows. When researchers study antioxidant therapy, they use a combination of vitamins C and E, but there are other lesser known plant antioxidants known as bioflavonoids that are also important.

The best choice for brain food health is to eat a variety of fruits and vegetables everyday. Spinach, Brussels sprouts, broccoli, cauliflower, and grapes, all of the berries, plums, avocados oranges, bell peppers, cherries and kiwis are just some of the plant foods that contain unique antioxidants that are important to your overall and your brain’s health.

As researchers continue to study the connection between antioxidants and brain health, we may have more specific answers. Right now, everything on the subject of brain food health is very broad.

Lots of the information comes from supplement manufactures or the food industry. For example, the latest hype concerns the health benefits of eating chocolate. Those benefits have been largely overstated. There is definitely a connection between antioxidants and brain health, because the gray matter is one of the first areas to suffer

Michael S. Logan, MS, is the owner of Logan Family Counseling, Inc. in Rockford, Illinois. I am a frazzled, late life daddy, a business owner, and a budding web entrepreneur. Can you imagine running a business from your laptop, swaying gently in the hammock? The water is cool and icy and tasty and filtered one more time. http://paydotcom.com/r/67044/mannamik1/20177680<a/>










Dr. Robert Wildman explains why omega-3s, whole grains, B vitamins, antioxidants and protein are the best foods for kids to consume before they head back into the classroom this fall.
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Detailed Information On The Foods That Burn Fat. Excellent Conversions For Diet, Weight Loss And Fitness Niches.
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Nutrition Brain Food : Brain Foods

Article by Janet Walker

My brain is very important to me and i assume to you to, meaning your brain to mine. Since we age, which is out of our control, both our bodies and our brains grow old also. However by realising smart food choices, we can preserve our treasured gray matter for longer and improve our brain function. Below are a few brainy choices for keeping our brains in good shape.

Blueberries have been revealed to shield the brain from stress, dementia, and Alzheimers. Diets rich in blueberries significantly improves both the learning capacity and motor skills, which are been shown through research.Avocados, although considered a ‘fatty fruit,’ can contribute to healthy blood flow and reduce blood pressure, which decreases the chances of developing hypertension, which can lead to a stroke.

Deep-water fish, like salmon is a good, freshwater fish option. They are abundant in omega-3 essential fatty acids, which are crucial for healthy brain function.

Nuts and seeds are good sources of vitamin E, an important vitamin required by your brain to stave away declining cognitive functions. Walnuts, sunflower, sesame seeds, almonds, cashews and peanuts are all great options.

Whole-grain breads, oatmeal and brown rice also help to maintain a healthy brain by decreasing the risk of cardiac disease. Through promoting a healthy heart and improved blood flow, the brain is sure to flourish via excellent oxygen and nutrient delivery through the bloodstream. Complex carbohydrates also provide the brain with a constant stream of glucose that heightens brain function. It is crucial to keep off simple carbohydrates often found in junk food since the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.

Freshly brewed tea also has potent antioxidants, particularly the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it is crucial to use it sensibly.

Dark chocolate has potent antioxidant attributes that contain several natural stimulants, which enhance focus and concentration, and promotes the production of endorphins, which helps improve your mood. Once again, moderation is the key.

Happy Eating.

Janet Walker is a Entrepreneur, designer, publisher and researcher. If this article interests you, visit her website here: Helping with small business websites.










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Healthy : Nutrition to help you stay focused : Brain Foods

Article by quadhealthy

To help you stay focused, you need a diet rich in iron, B vitamins folate, complex carbohydrates and essential fatty acids because brain cells require twice the energy of the other cells in the body. Proper nutrition is very important for maintaining brain function and mental abilities, such as focus, memory and concentration.

Nutrients needed by brain cells :

Iron The relationship between the level of iron in the body and the brain’s ability to focus first examined in 2001. In a study of the Agricultural Research Service, led by Mary J. Kretsch, foods rich in iron can help to concentrate and focus.

Iron-rich foods such as wholemeal bread, green vegetables, nuts, fish, meat, poultry, pasta and cereals.

Folate Folate is a B vitamin necessary for the synthesis of nucleic acids and long chain fatty acids that are essential for brain function. For pregnant women, folate-rich foods such as melons, bananas, orange juice, strawberry, lemon, spinach, asparagus, dried beans, split peas, rice cereal and it is very important. If pregnant women folate deficiency, it can increase the risk of babies born with disabilities.

Vitamin B-6 Vitamin B-6 is a healthy brain food because of this vitamin can change food proteins into amino acids necessary for the production and synthesis of neurotransmitters dopamine and serotonin. According to dieticians, a third substance that makes the brain to focus on in a long time.

Foods rich in vitamin B-6 include peanut butter, walnuts, soybeans, peanuts, oatmeal, sunflower seeds, tomato juice, tuna, eggs, fish, beef, chicken and potatoes.

Antioxidants Fresh fruits and vegetables can keep oxygen flowing to the brain that can help to focus. Foods that contain antioxidants such as grape, pomegranate, kiwi, cherries, blueberries, oranges, lemon, pineapple and oranges. Vegetables rich in antioxidants that is chili, kale, and red cabbage.

Glucose Only fuel your brain cells use is glucose. Glucose can be obtained from complex carbohydrates such as brown rice, oatmeal and wheat bread products. These foods are an important part of the brain food. Because, the brain can not store glucose and requires a constant supply of blood.

Omega-3 Fatty Acids Your brain needs omega-3 fatty acids to strengthen the relationship between the cells. These foods are essential brain food because the body can not make omega-3 fatty acids. You can find the content of these substances in fish, walnuts and flaxseed.

for more detail please read: Nutrition to help you stay focused

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