Brain Food for Tea Time!

Can we eat to help our brain function better?

Your brain needs vitamins and essential fatty acids to function. They also support your heart and your body's general well being.

When you feel like having something to help you focus in the long, awkward time between lunch and dinner, don't just munch away and let temptation rule you. First defense line to guard your health is snacking mindfully.

Like I mentioned not all calories are created equal. You can snack to really fuel your body and your brain or undermine them.

By the way, the most important thing to help your brain is good sleep. If you are sleep deprived or suffer from insomnia, don't try to eat your problem away. Get some good sleep first. (I'll post something in that regard later.)

Here is a list of food that would help your brain function.

1. Broccoli, Cauliflower - your brain's best friend with high level of vitamin K, which has a great deal of health benefits, including enhancing cognitive functions. Steam it for only 2 to 4 minutes or roast it instead. Sprinkle with chopped garlic, olive oil, and chile flakes for the boost.
2. Fish high in EFA's and Omega-3 - oily fish like salmon, sardines, trout, and kippers contain EFA's in a ready-to-use form. Omega-3 supports brain and nerves system and prevent cognitive problems, sleep disorders, learning disabilities and depression. The essential fatty acids from fish and nuts can not be produced by the body and have to be ingested from our diet. 
3. Fruits high in vitamin C - blackcurrants, tomatoes, blueberries. The antioxidants that your body gets through regularly consuming fruit and vegetables are an important part of your diet, as they improve your cognitive performance and ward off stress, to help you think and learn better – essential for all of us out there. Their high level of vitamin-C that can help nerve cells and brains function better and prevent the onset of Alzheimer's disease.
4. Sweet potato or banana for potassium -  Potassium is needed for good oxygen flow to the brain to support concentration and productivity. Sweet potato has more potassium than a banana and lower GI for a lower and longer sugar burning boost. Bake it with a sprinkle of salt, Cajun.
5. Nuts - they are whole food with low GI, high-protein for brain fuel and they are very filling. Walnuts are a great source of omega-3 fatty acids, like oily fish. However, watch out for the calories as they are, after all, high in calories from oil. Take a moderate amount and don't refill after you finish them.
6. Chocolate, the darker the better - not the kind from candy bars. I prefer 80 percent or more and I eat them with pumpkin seeds or nuts such as almonds.

The rest are also good for brain function but may suit better in your meal plan.

1. Curry - Turmeric, the spice that gives curry and mustard their yellow color, contains a chemical called curcumin. Research has shown curcumin’s ability to boost memory, slow the progression of Alzheimer’s and stimulate neurogenesis, which is the process of creating new brain cells. It may also clear out amyloid plaques, the brain gunk thought to be a cause of Alzheimer’s, and calm inflammation of brain and nerve cells.
2. Chickpeas - They contain high level of magnesium, a mineral that plays a key role in energy metabolism. Magnesium is highly beneficial for brain cell receptors, speeding message transmission. Magnesium also relaxes blood vessels, letting more blood through to feed the brain.
3. Buckwheat - buckwheat is a natural mood-calmer because it's high in relaxing tryptophan, providing 25 percent of your recommended allowance in a one-cup serving. Buckwheat is also a good source of magnesium, with 229 mg per serving. (Though some forms of cooking drop the magnesium content.)  Technically a fruit seed, buckwheat is gluten-free and high in fiber, so it’s a great grain substitute. Throw it in soups or stews, or cook it and add it to salads. You can even boil it up as a hot breakfast cereal, much like grits or cream of wheat.

Sorry it's a bit long, but when it comes to our brain, we just can't cut corners, eh?