Constant consumption of foods containing simple carbohydrates (often a different sugar) causes a spike of insulin in the blood. Unsaturated fatty acids — a real panacea for problems with skin, hair and nails, as well as the best energy source that you can think of.
It should be remembered that it is not always vitamin complexes are able to close the human need for vitamins.
In order for the body to start up after sleep and earned in full force you’ll need about half an hour after waking up. A healthy lifestyle such as getting enough sleep, regular exercise and a healthy diet are key factors in order to maintain your productivity at a high level. We have covered a whole range of hacks in order to maximise your productivity in our 100 Hacks To Get Things Done – The Ultimate Productivity List but let’s take a closer look on our brain.
It is important to mention that our brain is considered our primary survival organ and thus it has priority in terms of getting energy and nutrients supply. For this reason, it is very important to consider well what to eat and drink so to have enough energy to keep both brain and body well nourished. This means that by feeding the brain with the right nutrients, the rest of the body would be able to benefit too, and failing to do so, you will not only negatively impact your productivity level but also the quality of your life. What we eat has a profound short- and long-term impact on our brain health and its functioning, influencing among other things mood, memory, learning and capacity to be focused.
A vitamin that is important for the normal functioning of the brain and it’s nervous system.
Vitamin C is not only relevant to support our immune system but it’s also involved in making neurotransmitters such as serotonin, which affects our mood. Since we can’t neither produce it nor store it, we have to assure the supply on a daily basis. Studies have shown that Vitamin C can improved ratings of stress, mental health and improved cognitive performance during intense mental processing. Guava, Peppers (especially yellow), Kale, Kiwi, Broccoli, Brussel Sprouts, Papaya, Strawberry, Orange, Lemon, Cauliflower, Pineapple, Peas, Cantaloupe and Mango.
If you’re experiencing brain fog, lack of focus and concentration, inability to handle stress and frequent headaches you might have a lack of magnesium. Whole Grain, Legumes, Nuts and seeds are full of magnesium but they also carry Phytates which is an antioxidant compound that slows down the absorption of iron, zinc and magnesium. Soy bean (boiled), Dark chocolate, Corn, Spinach (boiled), Swiss chard, Figs (dried, uncooked), Tuna (bluefin, cooked), Fish (mackerel), Kale, Brown Rice (cooked), Lentils (boiled), Green Peas, Tofu, Avocado, Oatmeal, Banana, Broccoli.
Some foods have specific capabilities or are just so rich in nutrients for your brain that we want to list them separately.
This fruit contains a great source called quercetin (mostly the skin) that is responsible to keep mental juices flowing and protecting our brain cells.

The cocoa flavanols have shown to reduce the decline in cognitive abilities in our brain and also influence positively our psychological processes. Cognitive function is an intellectual process by which one becomes aware of, perceives, or comprehends ideas.
A powerful drink that protects your brain cells and prevents disorders such as Parkinson and Alzheimer. It is also shown that although it contains caffeine, it has a calming effect and provides relaxed concentration thanks to its amino acid. As an extra point we want to mention that drinking water is an essential part to keep your brain healthy.
For more insights on how to actually grow your brain check out Daily Habits To Grow Your Brain. If you have any feedback for us write us at hello [at] noisli [dot] com or interact with us on Twitter or Facebook. All apologists of healthy food in one voice say that a good Breakfast is the best way to maintain proper metabolism and get energy for the whole day.
Healthy fats are contained in many products, from fish, and avocado and you can get them in many different ways.
Morning dressing with micronutrients should include fresh vegetable salad, a glass of freshly squeezed juice and that only in a pinch, the capsules of multivitamins. When we eat and drink, our brain takes the nutrients first, leaving the rest of the body fighting for the remaining circulating nutrients. Over time, failing to support it with optimal nutrients, the brain will decrease more and more its ability to perform those tasks. They can improve your mood and memory and give you protection against brain disorders ranging from depression to dementia. Eating vitamin B12 rich foods can help to combat brain shrinkage in the elderly and help to fight off cognitive decline.
Especially the walnut is called the ultimate brain food also related thanks to its shape to the brain. Vitamin B6 for improved cognitive function, magnesium in order to increase focus and pay attention, amino acids to produce serotonin helping you to regulate your mood, to stay calm and focused while relieving stress.
Recent studies conducted by the Tufts University show that blueberries may improve or delay short term memory loss. Researchers at the Cornell University have found out that the antioxidant can defend the brain cells from radical attacks and thus prevent cognitive decline. Enough water will enable you to be more focused, have better concentration, think faster and think more creatively. About 50 percent of Breakfast should consist of carbohydrates, the rest is protein and fat.

As a useful dietary Supplement works perfect fish oil and Flaxseed oil, and also coconut, olive and sesame oil. A little time — and digestive system will take Breakfast with a greater benefit and appetite.
They release energy over a long period of time since the glucose is released slowly into your blood maintaining a constant level of energy and preventing rapid rises in blood glucose. Magnesium is needed for optimal cognition as well as in order to strengthen your memory and your learning abilities. The properties of the walnut have shown to improve memory, enhanced brain function and prevent cognitive decline. Ultimately the fiber rich banana helps to release fructose slowly into your bloodstream, assuring a constant stream of energy fuel. To work effectively and not be interrupted every half hour to eat in the morning should be good there — so say all the experts on nutrition.
In the case of complex carbohydrate, it is possible to avoid an abrupt emission of insulin and thereby evenly expend energy obtained from food. Align their salad, you will do for the body a gift in the form of pure energy that will instantly begin to work in your favor.
American nutritionist Neal Barnard contributed to this theory, making Breakfast menu for office workers, who are primarily in the head and are experiencing great stress. In addition, the abundance of sweets in the diet leads to rapid mood swings and fatigue — again, because of the increased concentration of glucose in the blood. If you lead an active lifestyle, this ratio should increase in favor of animal and vegetable proteins. We have studied this school of nutrition and compiled a list of foods that should definitely make to your diet, especially if you are a knowledge worker.
Complex carbohydrates are polysaccharides, starch, pectin and other carbohydrates with complex molecular structure. The best sources are eggs(the most digestible protein from all), meat, dairy products, soy products, nuts and legumes.
If it is not possible to get protein from natural products, perfect protein shakes for athletes that also contain huge amounts of protein.

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