We all know that some food is healthier for us than other: better for our waistline, our arteries, or heart. The brain often gets ignored in the equation.
Some of the must-haves for our brain include:
· Fresh air &
· Water &
· Fruit &
· Nuts &
· Seeds &
· Fish &
· Oats &
An ideal breakfast that allows the brain to function to the max contains a balance of complex carbohydrates and protein:
· Dairy or fish or beans &
Below you will find a few examples of brain-balanced breakfasts:
1. Muesli with low-fat milk, one portion of fresh fruit (1 apple, 10 strawberries, 3 apricots)
2. Bran cereal with dried fruit and no-sugar yogurt
3. Scrambled eggs, whole-grain toast, an orange
4. Omelette, bran muffin, fruit with no-sugar yogurt
5. Whole-grain pancakes or waffles, berries, no-sugar yogurt
6. French toast with fruit, no-sugar yoghurt
7. Low-fat cheese melted on whole-grain toast with a portion of fresh fruit
8. Beans on whole-grain toast with a portion of fresh fruit
9. Peanut butter and banana slices on bran muffins, milk
10. Smoothie (1 raw egg, honey, no-sugar yoghurt, banana, berries, with optional ½ avocado and cinnamon).
Remember: fibre steadies the absorption of carbohydrates and therefore contributes to a steadier blood sugar. We therefore suggest using rich sources of fibre, like whole-grain bread, muesli, bran.
In case you’re after some “real” scientifically-proved brain food, have a look at this article about choline on http://www.sciencenews.org/articles/20011103/bob13.asp. Evidence suggests that supplemental choline given to a pregnant female can alter brain development in ways that facilitate learning later in life. The best-known choline-rich foods tend to be animal products, especially ones high in fat. Don't be afraid of eating eggs despite their cholesterol, as their yolks are among the richest known natural sources of choline. A tall glass of skim milk offers as much choline as an egg does.