By Food Network Kitchens
Whether you're heading back to classes or to work after a vacation, you might need a brain boost. Instead of overdosing on coffee or jittery energy drinks, here are some fresh foods to help keep your brain in top shape.a
1. Spinach and other Leafy Greens: Green leafy veggies -- spinach, kale, arugula, romaine lettuce and Swiss chard -- are packed with vitamins A, C, calcium, iron and many disease-battling phyto-chemicals. According to a recent study, men and women who chow down on three servings of these vegetables daily show better long-term mental acuity than those with a single serving or less (a serving is 1 cup raw or 1/2 cup cooked). Their healthier brains functioned as well as someone 5 years younger!
2. Eggs: Eggs are a top source for good-for-you protein and their yolks contain some iron and heart-friendly omega-3 fats. They also sport two powerful antioxidants: lutein, which benefits eyesight; and choline, which plays an important role in your brain's development, nerve transmission and memory.
3. Salmon: There aren't too many things wrong with salmon. It's tasty, low in mercury, often a sustainable choice and high in protein and omega-3 fats. Those fats, especially "DHA" (the kind found in fish), are vital for boosting brain development, improving function and decreasing inflammation.
4. Berries: Take your pick -- raspberries, blueberries, strawberries and even cherries. Some research supports a connection between berries' antioxidants and improving short-term memory (a must-have in college during exam time). There's nothing conclusive yet, but taking advantage won't hurt.
5. Oatmeal: Breakfast is a very important meal; without the fuel it provides, your brain and metabolism can't get going and you'll feel sluggish all day. Oatmeal is a quick pick, easily flavored and filled with whole grains. The healthy carbohydrates from oatmeal (and other whole grains) are our brain's primary energy source. Doctor up plain instant oatmeal with fruit, maple syrup or honey. Or make a large batch the night before and store in the fridge -- a quick zap in the microwave and it's ready!
6. Broccoli: Women who eat more cruciferous veggies like broccoli and cauliflower show slower mental decline as the years tick by, according to research. Better still, they are full of fiber and vitamins C and E.
Brain-Zappers to AvoidHigh-fat packaged snacks, fried foods and other calorie-laden choices are tempting, but these foods will only fill you up and slow you down. You'll feel sleepy, especially if you indulge toward the end of the day. In fact, a new study suggests that fatty foods can bog down your short-term memory -- no good if you're in the middle of exams or a big project.
Courtesy of Dana Angelo White with Healthy Eats on foodnetwork.com.
