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Brain Food!

24 June 2014

Exams! Exams! Exams! Everybody forgets just how stressful exams can be, but here’s a way to boost the brain, to make exams a whole lot easier.

The ‘Brain’ diet should have:

1. Eggs

Eating a high-nutrient protein like eggs (which have nutrients including choline, omega-3s, zinc, and lutein) will help you concentrate.

Scrambled eggs are good in a whole-grain tortilla for a filling breakfast or late-afternoon snack.

2. Greek Yogurt

A full-fat Greek yogurt (which has more protein that other yogurts) can help keep brain cell membranes flexible, helping them to send and receive information.

3. Greens

Full of folate and vitamins, spinach and kale are part of a healthy diet linked to lower odds of getting dementia later in life.  Kale contains sulforaphane, a molecule that has detoxifying abilities, and diindolylmethane, which helps new brain cells grow.

Whip spinach into smoothies for snack time.

Add it to omelets.

Sauté it at dinner drizzled with olive oil (the dash of fat helps your body absorb vitamins).

Make chips out of kale: Cut kale from stems/ribs, drizzle with olive oil and a bit of salt, and bake.

4. Purple Cauliflower

Low in sugar, high in fiber, and full of folate and B6 that help regulate mood, memory, and attention, purple cauliflower also delivers inflammation-fighting nutrients called anthocyanins.  Roast and puree cauliflower to make a nutritious dipping sauce for carrots and other veggies such as peppers, celery, and radishes.

5. Fish

Naturally fatty fish are a good source of vitamin D and omega-3s, which protect the brain against cognitive decline and memory loss. Salmon, tuna, and sardines are all rich in omega-3s. 

The more omega-3s we can get to the brain, the better it will function and the better you will be able to focus.

Dr Iain Corness L.R.C.P. (LOND), M.R.C.S. (ENG), M.A.C.O.M.

Consultant, Bangkok Hospital Pattaya