Brain food
Food is the source of energy for the body which has an amazing ability to convert almost everything we eat into energy. It is this fuel that feeds our extremely complex biological system. However, if we don’t feed the body the proper fuel, deficiencies begin to develop that not only affect our normal body functions but also our ability to study effectively.
The more nutritious the energy source, the more effective the body and mind can function. It makes good sense for a student to ensure that they fuel their mind and body with the best possible food. You wouldn’t put regular automotive fuel in a formula one car and likewise you should not put non-nutritious fuel into your body, especially if our minds are doing all the work. The fuel we use should be using for studying should be specifically geared towards improving not only the functioning of our body, but our minds as well.
What is brain food?
Brain food is any food that provides the brain with the nutrients and energy that it needs to function effectively. Brain foods are an assortment of different foods that either provides one or many of the following:
- Energy to the brain
- Improvement of the synaptic connections
- Increased ability for memory neurotransmitters functioning
- Improve blood and oxygen supply to the brain, and
- The ability to cope and handle mental stress
There has been a lot of research conducted in this area and decades of findings support claims that some foods do improve mental activity, memorization, and intelligence. The brain foods described in this chapter are both safe and natural substances.
During active studying the brain is consuming large amounts of energy. Adequate energy is the first and foremost important fuel the mind needs to function.
Glucose
Glucose is the most important ingredient for proper mental functioning, not to mention that it is the raw energy that the brain needs to function.
In order to think clearly, our brains require large amounts of this type of sugar. About 50% of our body’s usage of glucose is consumed by the brain alone. It isn’t the quantity of glucose to ensure the proper mental functioning, but the consistent and readily available supply of glucose that is important.
The body has natural built in mechanisms to maintain glucose levels. However this equilibrium is easily thrown off by many of the foods we eat. If either the glucose intake is too high or too low, our natural equilibrium swings back and forth until the proper level is found again. It is this swing of glucose levels that compromises our mental efficiency.
When there is too much supply of glucose, the body releases large amounts of chemicals to reduce the glucose level which causes a temporary low glucose level. An example would be if we were to drink sweetened, caffeinated fizzy drinks or sweet snacks such as chocolate bars.
Caffeine and highly sugared sweets are nice temporary fixes, but dramatically reduce the mental efficiency of the mind. The effects of these foods can last for hours and in some cases have more of a detrimental affect than good. These foods cause the swing in our glucose levels that compromise our mental ability.
The reverse is true for students that don’t eat enough. If there isn’t enough glucose in the body, the body will resort to burning its own reserve of fat for the needed glucose. This result is a temporary shortage of glucose in the body causing feelings of drowsiness and mental sluggishness.
In both cases, having too little or too much glucose does not promote efficient mental activity. The key to maintaining a consistent supply of glucose to the body is to consume a regular supply of carbohydrates. The reason carbohydrates are so good is that they are metabolised in the body at a much slower rate and converted into glucose at a consistent rate which helps to keep the natural equilibrium of the body.
Brain food
Many years of research have been spent on determining foods and vitamins that improve intelligence and mental functions such as memory. This research has lead to incredible claims regarding certain foods and vitamins. The top 5 researched and studied ‘brain foods’ are listed below. It is well worth the student to investigate and determine their own success with these foods as the benefits will vary between individuals.
B-Complex vitamins
B-complex vitamins are known for their ability to help cope with stress. Although this vitamin doesn’t directly assist the brain in its functions, it does assist the body in stressful times during studying. Daily supplements of B-complex vitamins are essential during these stressful periods.
These vitamins can be purchased at any supermarket or drugstore and normally come in supplement form.
Ginseng
Ginseng is a well known plant root, remarked by its similarities to the shape of the human body. It has been used by the Chinese for thousands of years for its overall beneficial properties as well improvement of cognitive processes. Its health benefits include improved overall energy and increased powers of concentration.
It can be purchased in many forms including its natural form as a plant root, tea, concentrated liquid and even supplement (tablet) form. Ginseng can be purchased at most drug and Chinese herbal stores. Dosage depends on form and concentration of Ginseng purchased.
Lecithin
Lecithin is typically derived from the Soya bean. It contains an ingredient which is converted by the body into an important neurotransmitter. This neurotransmitter is associated with increased memory function and intelligence. Research on this natural substance has shown that daily use of it, either in diet or supplement, can improve retention and recall abilities. Lecithin has also been found to reduce the effects of senile dementia.
It is available in any health food store and can be purchased in either capsules or granules. The common dosage is either a tablespoon of the granules or two capsules.
Ginkgo Biloba
Ginkgo Biloba is a natural substance derived from the bark of a tree found in South America. It has been found to improve the circulation within the body. Increased circulation means an increase in oxygen carrying blood which also means an increase in oxygen to the brain.
Ginkgo Biloba is available in most supermarkets and drugstores. A dosage of Ginkgo Biloba of between 100-200 mg per day is considered the optimum amount.
Omega-3
Omega-3 is a fatty acid that is found in fish, leafy green vegetables, nuts, flax seed and canola oils. It is the name given to a family of polyunsaturated fatty acids. Omega-3 fatty acids play an important role as a structural membrane for nerve tissue and influence a wide range of functions in cells and tissues. These types of fats can not be reproduced by the body and our bodies need a continuous supply of them.
Omega-3 fatty acids help with regulation of nerve transmission and communication, oxygenation and circulation to the cells and have highly specialized function in the neurological tissues of the brain. Omega-3 fatty acids also form part of the essential fatty acids that are the building blocks of the synaptic membranes in the brain.
In a research study conducted by the University of Oxford of the effect of Omega-3 with children thought to suffer from attention deficit disorder found marked improvement with the children over a 3 month period.
Omega-3 can be found in most health food and drug stores. The dosage varies with the form and concentration that is purchased.
The benefit derived from any of these substances will vary between individuals; however the potential benefit should not be discounted. Aside from the numerous medical reports that state marked improvement by their participants, by providing your mind with the nutrients it needs to function effectively, you are ensuring that you are taking to steps to get optimal performance out of your mind.