We all know now, brain needs carbohydrates as its fuel to run but it also need other nutrients to perform the tasks we assign and increase memory power. Quality and the quantity of these vitamins and nutrients will decide how well it works, improve memory and brain functioning. By providing these Vitamins and nutrients in the right balance to our brain in combination with the brain exercise or brain fitness program, we can turn it into a super brain. Here is the list of “Food that is good for the Brain”, to create a super brain. Brain food for the adults will be similar to the baby brain food, except the quantity. Please do not choose yourself how much of what to take, consult a diet doctor. Diets, structure of body and chemicals available in every human body is different, excess or lack of these chemicals will determine, how close you can get to having a super healthy brain.

Whether its infant nutrition or child nutrition, a balanced nutrition program will set you in the right direction. A diet consultant or a diet doctor can provide you with the exact nutrition program according to your child’s attributes. Healthy diets, organic foods, and balanced diet full of good natural vitamins will give your child a healthy brain and improved memory power. Healthy eating for kids does not stop at home, teaching children about school nutrition will keep them alert and active at school and provide better brain health.

Choline for brain:

Choline is a component of two fat-like molecules in the brain that are responsible for brain function and health. Choline is good for the brain and memory development.

Sources: Nuts, Eggs yolk, Soy, Wheat germ, Peanuts, also available as choline supplements from health food stores

Antioxidants for brain:

Antioxidants are good for memory improvement. An abundance of foods are packed with brain-boosting antioxidants like vitamin A, vitamin C, vitamin E and beta-carotene, help protect brain cells from free-radical damage caused by environmental pollution. Protection against free radicals is important to protecting the brain well into the golden years.

Sources: Fresh Fruits and Vegetables, Pecan nuts, Beans, Legumes, Krill oil, Wheat germ, Green Tea, also available as antioxidant supplements or anti aging supplements from health food stores.

Omega-3 fatty acids for brain:

Remember our brain is made of more than 60 % fat and Omega-3 fatty acids are the essential fatty acids in forming the brain cells and its structure. Consuming foods rich in omega-3 fatty acids keeps cells’ membranes flexible and maximizes their ability to allow important nutrients in. They have been proven to improve cognitive functions of the brain.

Sources: Fish like Salmon and Tuna, Avocado, flaxseed oil, olive oil, nuts like almond and walnut, krill oil, Fish oil supplements

Folic Acid for brain:

Folic acid improves performance of information processing speed and memory. In studies it has proven that folic acid can prevent or even in some case reverse memory loss.

Sources: Wheat germ, Papaya, Orange juice, Black eyed peas, Lentils, Spinach, Broccoli, also available as folic acid supplement from health food stores.

Carbohydrates for brain:

Carbohydrates are the only source of energy for the brain. Complex, whole-grain carbohydrates contain folate and other B vitamins which help improve memory function and are rich in fiber, providing a steady stream of energy.

Sources: Whole grains, Potato, Sweet potato, Dry dates and apricots, Honey, Jaggery, Red kidney beans

Iron for brain:

Iron helps protect the brain from oxidative stress while reducing the risk of suffering from an age-related decline in function. Iron-rich foods also improve mental alertness and energy levels. Iron is important for brain health because a deficiency can impair concentration and mental performance.

Sources: Red meat, Poultry, Spinach, Dried fruits, Citrus fruits, Fruit juices, Berries, Tomato, Capsicum, Broccoli, Cabbage, Raisin bran, also available as iron supplements from health food stores

Magnesium for brain:

Magnesium protects the brain from toxic effects of chemicals such as food additives. Magnesium is a mineral that helps relax blood vessels, preventing the constriction and dilation characteristic of migraine and tension headaches.

Sources: Wheat germ, Kelp, Sunflower seeds, Nuts, Spinach, Tea, Raisin bran, also available as magnesium supplements from health food stores

Water for brain:

Staying well-hydrated is extremely important and helps prevent fatigue and keep concentration levels going strong.

Source: Water, Juices, Fresh Fruits and Vegetables

Vitamins for brain:

B vitamins play an essential role in brain function. In combination with folic acid, vitamins B6 and vitamin B12 help manufacture and release chemicals in the brain known as neurotransmitters. The nervous system relies on neurotransmitters to communicate messages within the brain, such as those that regulate mood, hunger, and sleep.

Essential Vitamins:

Vitamin a (Beta Carotene):

Promotes growth and repair of body tissues, reduces susceptibility to infections, aids in bone and teeth formation, and maintains smooth skin.

Vitamin b1 (Thiamin):

Promotes growth and muscle tone; aids in the proper functioning of the muscles, heart, and nervous system, assists in digestion of carbohydrates.

Vitamin b2 (Riboflavin):

Maintains good vision and healthy skin, hair, and nails, assists in formation of antibodies and red blood cells, aids in carbohydrate, fat, and protein metabolism.

Vitamin b3 (Niacin amide):

Reduces cholesterol levels in the blood, maintains healthy skin, tongue, and digestive system, improves blood circulation, and increases energy.

Vitamin b5:

Fortifies white blood cells, helps the body’s resistance to stress, and builds cells.

Vitamin b6 (Pyridoxine):

Aids in the synthesis and breakdown of amino acids and the metabolism of fats and carbohydrates, supports the central nervous system, and maintains healthy skin.

Vitamin b12 (Cobalamin):

Promotes growth in children, prevents anemia by regenerating red blood cells, aids in the metabolism of carbohydrates, fats, and proteins, maintains healthy nervous system.

Biotin:

Aids in the metabolism of proteins and fats; promotes healthy skin.

Choline:

Helps development of brain and liver, eliminate toxins.

Folic Acid (Folate, Folacin):

Promotes the growth and reproduction of body cells. Aids in the formation of red blood cells and bone marrow.

Vitamin c (Ascorbic Acid):

One of the major antioxidants, essential for healthy teeth, gums, and bones, helps to heal wounds, fractures, and scar tissue, builds resistance to infections, assists in the prevention and treatment of the common cold, prevents scurvy

Vitamin d:

Improves the absorption of calcium and phosphorous (essential in the formation of healthy bones and teeth) maintains nervous system.

Vitamin e:

A major antioxidant, supplies oxygen to blood, provides nourishment to cells, prevents blood clots, slows cellular aging.

Vitamin k (Menadione):

Prevents internal bleeding, reduces heavy menstrual flow.

Other Vitamin supplements for brain

• Selenium supplements

• Ginkgo Biloba supplements

• Chromium supplements

• Zinc supplements

• Calcium supplements

Bad food for brain

• Foods with artificial sweeteners or coloring

• High-fructose corn syrup

• Sugary fruit drinks soft drinks and alcohol

• Refined oils, white sugars and breads

• Trans fats and partially-hydrogenated oils

• Processed snack foods and meats