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| Brain
Facts |
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Two major fuels for your brain are CARBOHYDRATES
& OXYGEN |
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Average brain weigh 1.5 kg/3 lbs but it's utilizes
25% of body's total energy. |
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Brain does not store energy like muscles; therefore
adequate supply of carbohydrate is needed steadily. |
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Brain
Foods
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Energetic
Carbohydrates
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Main energy source for your brain.
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Inadequate supply might lead to
poor concentration, memory, reduced alertness, and fatigue. |
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Choose complex carbohydrates: |
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Whole wheat bread, whole grain cereal, rice,
brown rice, noodles, pasta, oatmeal etc.
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Fruit & vegetables |
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Nuts & seeds |
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Protein
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Key component of neurotransmitters
for the brain to process information. |
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Saturated fat in fatty
meat would interfere brain's communications. |
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Good choices of protein: |
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Lean meat, poultry, fish, egg, low
fat dairy products, tofu and soy products. |
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| Smart
Fats |
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Omega 3 & omega
6 essential fatty acids are crucial for healthy nerve and
brain cells. |
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Aid learning and brain
development |
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Good choices of smart
fats |
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Oil fish for omega-3:
sardines, salmon, tuna, black cod, mackerel, herrings etc. |
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Plant source for omega-6:
Brazil nuts, almonds, sesame seeds, and sunflower seeds. |
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| IQ
boosting minerals and vitamins |
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Adequate intake of
vitamins and minerals enhance alertness, memory and understanding. |
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Iron, magnesium, phosphorus,
manganese, sodium, potassium, calcium, zinc and boron. |
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Inadequate intake
of boron has recently been found to reduce performance in
mental task, attention and short-term memory. |
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Good source of boron:
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Vegetables, nuts,
apple, and dried fruits. |
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Vitamin B (Vitamin B1, B2, niacin,
folic acid, B5, B6, B12, vitamin B12) makes brain
energy. |
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Good source of vitamin
B: |
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Wholegrain cereal,
brown rice, barley, brewer's yeast, liver. |
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| Tips
to maintain a smart brain |
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Always eat breakfast.
Choose congee, noodles, whole wheat bread, oatmeal, cereal,
milk and fruit. |
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Small frequent meals,
which contain protein and complex carbohydrates. |
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Increase intake of
smart fats: omega 3 and omega 6. |
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Avoid sugar and sweets |
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Avoid smoking |
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Avoid caffeine in coffee,
tea, color drinks. |
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Avoid alcohol |
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Learn how to cope with
stress |
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Exercise regularly |
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