* Your assessment is very important for improving the work of artificial intelligence, which forms the content of this project
Brain Foods Adapted from Heller (2005) and http://www.fi.edu/brain/index.htm Eating right is an important part of performing well on an exam. Your brain needs nourishment for energy and stamina. “Essentially, fats build your brain, and proteins unite it. Carbohydrates fuel your brain, and micronutrients defend it” (Heller, 2005). Keep in mind what you learned in biochemistry and then be sure you try to include foods from the following list: Fats Essential fatty acids, omega-3 and omega-6 fatty acids are good. Look for unsaturated fats that come from plants, nuts, seeds and fish. Avoid saturated fats from meat, cheese, milk and eggs. Also avoid transfats. Foods to try: fish, soy, tofu, poultry, non-fat dairy products such as yogurt and cottage cheese, walnuts, almonds, peanuts, cashews, brazil nuts, pecans, pumpkin seeds, flax seed Proteins Animal foods are good sources of amino acids that breakdown protein. Also, many grains, beans, green leafy vegetables and nuts supply the essential amino acids needed for neurotransmitter production. Foods to try: poultry, dried beans (legumes such as black, kidney, pinto and red beans or chickpeas), leafy green vegetables (spinach, kale, Brussels spouts, whole grains (whole wheat, barley, oats, corn, kasha, brown rice), nuts and seeds. Carbohydrates Carbohydrates are necessary for maintaining adequate levels of glucose for your brain. Difficulty concentrating, losing focus and low energy can all be signs that you do not have enough of this fuel. Foods such as starchy vegetables, whole grains, and cereals are healthy high-glycemic foods. To avoid blood sugar spikes, many dietitians recommend combining these carbohydrates with protein foods. Foods to try: corn, potatoes, carrots, sweet potatoes, onions, whole grains and cereals. Office of Academic Affairs New York University College of Dentistry Jane Rosenthal x89242 [email protected] http://www.nyu.edu/dental/intranet/learning Micronutrients These micronutrients are abundant in fruit and vegetables and can help protect you against antioxidants. Good foods to include are: blueberries, cranberries, raspberries, strawberries, apples, plums, kiwi, melons and most any other fruit. Other considerations: B vitamins The B vitamins are important for the function of your brain. The right balance of the B vitamins are thought to prevent heart disease, Alzheimers, depression and fatigue. So, be sure to include some B vitamins in your diet with such foods as green leafy vegetables, asparagus, beans, melons, fish, chicken and dairy products. Sleep Sleep is very important for optimal functioning of your brain and can also be useful in alleviating stress. Sleep deprivation can lead to depression, stress, loss of coping skills, weight gain, reduced immunity, and decreased motor skills, concentration, memory and problem-solving and critical thinking skills (Maas, 1998). Get your sleep!