Top 10 Back-to-School Brain Foods

Keep It Colorful

Ever since we were little kids we've been told that fruits and veggies are good for our health. It turns out that they are good for brain power as well.

When choosing from these foods, remember to keep it colorful. A variety of brightly colored fruits and vegetables is ideal because the antioxidants found in them promote improved memory.

Some of the best choices for optimal brain function include:

• Blueberries, Strawberries & Blackberries
• Bananas & Oranges
• Broccoli, Tomatoes, & Spinach

Yahoo For Yogurt

This easy-to-take-with-you food is a great source of protein and calcium. Proteins are essential to the neurotransmitters which help the brain stay awake and alert. Calcium aids with memory.

Tip: Just make sure your yogurt doesn’t have a lot of added sugar. Top your yogurt off with some granola or, even better, wheat germ, for a tasty treat any time of the day.

Time For Tea

There have been many new studies recently all coming to the conclusion that drinking tea has benefits for the brain. The studies point out that green tea (and quite possibly black tea) enhance mental relaxation, as well as alertness.

Nuts About Nuts

These brain foods are easy to incorporate into your diet as they can be added to breads, muffins, salads, and many cooked dishes or just grab a handful to be enjoyed as a simple snack. A wide range of nuts and seeds contain vitamins and minerals that are essential to cognitive function, including:

• Peanuts
• Walnuts & cashews
• Flax seeds & sunflower seeds
• Almonds & pecans

Going With The Grain

Whole grains should make up a good portion of your diet and with good reason. They contain vitamin B and magnesium, which are crucial for normal brain and nerve function.

Including enriched grain and whole grain products in your diet such as bread, fortified cereals, rice, and pasta are important for healthy brain and nerve cells.

Lovin’ Those Lentils

Lentils are a great source of folate which is essential for nerve function in the brain. As an added bonus lentils contain protein and fiber. Lentils, which have a earthy, nutty flavor, can easily be added to soups and salads for optimal nutritious value. Check out some tasty lentil recipes!

Watch Your Water Intake

Each and every day you lose the equivalent of 10 or 12 cups of water per day and your body expects you to replace it! Did you know that the brain itself is made up of 80% water?

If you are too busy studying to drink your water, you really are short-changing yourself. A lack of water can also lead to dehydration and headaches, which can be painfully distracting when you need to concentrate.

One easy tip to help you drink enough water is to keep a large (32 oz.) bottle of water by your side throughout the day and sip it throughout the day - perhaps when you do your daily stretches?

Hate the plain taste of water? Try squeezing lemon or lime wedges into your water, or pick up a refreshing fruit-flavored waters available at your local supermarket or grocery store.

There’s Something Fishy Going On

Fish is often considered one of the original brain foods. The omega-3 fatty acids and fish oils promote neuronal growth which assists with communication between the neurons and can be found in mainly cold water fish like:

• Salmon
• Cod
• Herring
• Mackerel
• Anchovies
• Sardines

When selecting the type of fish, it is important to note that wild salmon is the preferred choice. Farmed fish are not as rich in the omega-3 fatty acid and wild salmon generally has the lowest methylmercury contamination levels of all fish.

Avoid the Brain Drain!

While a well-balanced diet offering a variety of the foods and beverages listed above is ideal, there are some foods that will cause a brain drain and work against your studying efforts.

Stay away from foods with high-fructose corn syrup; sugary drinks, colas, and juices; refined white sugars; items with trans fats and partially-hydrogenated oils, and other processed foods. Whole foods are the way to go for brain-boosting power.

Bonus Brainy Resources

1. If you are looking for creative ways to incorporate these brain foods into your diet, consider reading Superfoods Rx: Fourteen Foods That Will Change Your Life by Steven G. Pratt and Kathy Matthews. This book highlights the many benefits of these foods and not just their contributions to the brain and nerve function. A helpful feature of the book is providing menus and recipes to aid in your intake of these fourteen superfoods.
2. You can include brain foods in your children’s diets as well with the help of Brain Foods for Kids: Over 100 Recipes to Boost Your Child’s Intelligence by Nicola Grames. With over 100 recipes and an at-a-glance weekly menu planner included there’s sure to be items the entire family will enjoy.
3. Do you and your family need more help to take on a healthy lifestyle that is best for your brain and the rest of the body? Check out MyPyramid.gov. This site by the United States Department of Agriculture offers a tool called MyPyramid Tracker. This is an online dietary and physical assessment tool that evaluates your food intake and physical activity. It can better help you understand the link between good nutrition and regular physical activity.