Originally published October 3 2005
Brain foods that will jumpstart your day
by Mike Adams, the Health Ranger, NaturalNews Editor
Better Homes and Garden recommends eight superfoods that will get you enough complex carbohydrates in your daily meals for you to have energy to spare at the end of the day.
You can maximize brain function by eating a healthy and balanced diet rich in complex carbohydrates, which are a primary fuel source for the brain.
"Low carb diets may be in, but people must have complex carbohydrates to have good brain function," says Rachel Brandeis, a registered dietitian (RD) of Atlanta, Georgia and spokesperson for American Dietetic Association.
It's important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.
These provide a good range of vitamins and minerals as well as soluble fiber to help keep you satiated throughout the morning.
Have your cereal with skim milk, a nonfat source of protein and calcium.
Add some fruit, like an apple or raspberries, which are one of the best fresh fruit sources of fiber.
This is a great way to fuel your brain with both carbohydrates and protein.
Brandeis recommends trying to include at least three food groups in your lunchtime meal, something this sandwich easily accomplishes.
Pick a whole wheat bread, which has more vitamins and minerals like iron and magnesium than regular white bread.
Light meat turkey offers an extremely low-fat meat protein source that is also rich in B vitamins and selenium.
Adding veggies like lettuce and tomato to your sandwich will give you an extra dose of carbohydrates as well as vitamins like folate.
"Some people make the mistake of just eating a protein and a salad for dinner at night," says Brandeis.
Salmon is a good source of protein and an exceptional source of omega-3 polyunsaturated fatty acids, which help to prevent heart disease and strokes, and can enhance brain function.
Brown short-grain rice is an ideal complex carbohydrate food with some fiber.
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