Food For Thought: The Best Eats for a Brain Boost

In our on-the-go culture, we’re all searching for that something to give us the extra energy – both physical and mental – to get through the day. Now, new research is showing that what you eat (and when you eat it) can make a big difference in how well you concentrate, your memory, and your motivation.

So as you get your kids ready for back to school and get back into the post-summer routine, take heed of these four simple, time-tested principles of healthy eating that will boost your memory and cognitive capacities on a daily basis - not to mention keep you feeling fueled and energetic from morning to night.

In the A.M.
We’ve all heard the research that skipping a morning meal will make you sluggish and less energetic throughout the day. But eating breakfast doesn’t just prevent lethargy, but actually improves your mood, memory, and energy levels all day long.

Breakfast foods including cereal, toast and fruit raise blood glucose levels, which in turn fuel the brain after a night without food. Glucose not only revs up your mind, but it makes acetylcholine, which works in the brain to help your memory.

Obviously, you want to eat foods that offer a slow release of energy, rather than a quick sugar fix. Skip the donuts and try oatmeal, high-fibre cereals, and whole grain breads.

Don’t Skimp on Snacks
Your mind needs more than just three square meals a day – in fact, it thrives on constant fueling. Try a snack every three hours between meals, to boost your blood glucose levels and keep them stable all day.

Combine a carbohydrate, like crackers or fruit, with fat to keep you satisfied until your next meal. Many energy bars are easy for on-the-go women, and offer a good mix of carbohydrates, fat, and essential vitamins and minerals.

Eat Your Fruits and Veggies
Study after study has show that those who eat more vegetables (leafy greens especially) and fruit (blueberries and apples are the standouts) have improved cognitive function and slower rates of mental decline. Some research on blueberries has even shown them to reduce the risk of developing Alzheimer’s disease.

Add green vegetables like kale or spinach to salads instead of iceberg lettuce, and top that breakfast oatmeal with fresh blueberries or a sliced apple.

Focus on Iron
Most women are cautious to get enough iron in their diet, and iron-deficiency anemia is an all-too-common affliction among female athletes. But even if you aren’t anemic, a low blood level of iron can impair your concentration and memory levels.

If you avoid red meat, be sure to get daily servings of enriched foods, beans, tofu, and nuts. You may also want to incorporate a supplement into your routine.

With the right proactive steps, you can boost your memory and concentration on a permanent basis – making it all the easier to manage and navigate your busy lifestyle.

Source: http://www.heractivelife.com/women/comment/food-for-thought-the-best-eats-for-a-brain-boost/

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