In a document from the Wisconsin Council on Children
and Families titled "Brain Food: The Real Dish on Nutrition
and Brain Function", Jeanne Erickson outlines the following
guidelines for keeping brains healthy and sharp--
1. Eat protein--meats, cheese, milk nuts and beans.
Protein is made of amino acids, which is what
neurotransmitters are made of as well--helping to carry
messages from brain cell to brain cell.
2. Eat Carbohydrates like grains, fruits and vegetables--
digestion turns carbs into sugar, which is the brain's
primary source of energy. Fluctuations of sugars can
make you confused, dizzy or shakey. Carbohydrates
aren't always bad--your brain needs them to work
effectively.
3. Eat some fats--Fat lubricates brain cells so that
messages can flow freely. Children under the age of three
especially need healthy fats in their diets while their brains
are rapidly developing. Nuts, and oily fish like tuna
provide Omega 3 fatty acids, which are great for brains.
4. Take Your Vitamins! Vitamins are necessary for brain
function and energy. B-complex, A, C and E are all
essential for optimal brain function.
To keep your brain in shape, try the following:
1. Eat a balanced diet of protein, carbohydrates and fats-
-breakfast should always have both protein and carbs to
avoid that mid-morning slump.
2. Make sure you eat plenty of oily fish, or take an Omega
3 supplement.
4. Eat food with plenty of vitamins and minerals, and take
a multi-vitamin and mineral supplement.
5. A protein based lunch will help your thought process
during the afternoon, and keep you alert.
6. Drink plenty of water--up to 2 liters a day to keep your
brain hydrated.
7. Exercise--this gets plenty of oxygen to your brain--a
necessary ingrediant for clear thinking.
Follow these nutritional guidelines, get exercise, fresh air
and sleep, and make the most of your brain power!
Back