The food you eat can make a significant difference in your energy levels. It can even affect brain functions such as memory and alertness. To have optimal overall functioning, eat a whole foods diet that incorporates plenty of "brain foods" along with a wide variety of fruits and vegetables.
Foods High in Iron
Iron transports oxygen to your brain and other parts of your body. Without enough of it, you are likely to experience fatigue and irritability and have difficulty concentrating. Males require a minimum of 8 mg of iron a day, while females require 18 mg. Some foods that are high in iron are beef, oysters, turkey and sardines. Nonanimal sources of iron include soybeans, blackstrap molasses, pumpkin seeds and fortified cereals. More than 45 mg of iron can have adverse effects so consume these foods in moderation.
Omega-3 Fatty Acids
Omega-3 polyunsaturated fatty acids are essential for brain health. A deficiency in these fatty acids can lead to a number of brain dysfunctions. Attention-deficit disorder, depression, dementia, bipolar disorder and schizophrenia are all linked to low levels of these beneficial fatty acids. Fatigue and memory problems also can be a result of not enough omega-3 fatty acids in the diet. Many Americans have low levels of omega-3 fatty acids, as our diet favors omega-6 fatty acids, which are found in most cooking oils and nuts. You can improve your brain health not only by adding foods that are rich in omega-3s to your diet but also by limiting the amount of omega-6 fatty acids you consume. Foods that are rich in omega-3 fatty acids include salmon and other cold water fish, flax seeds and walnuts.
Protein Foods
Protein can help to give you a boost of energy by providing the amino acid tyrosine. This amino acid increases alertness and energy by increasing the production of epinephrine and dopamine in your brain. Eat protein without carbs, and you'll have more energy as carbs release serotonin, which can cause you to become sleepy. Eggs are an especially good source of protein for brain health as they provide choline, a B vitamin that is essential for good memory.
Caffeine
Caffeine is often looked at with suspicion, and with good reason, as it is a stimulant that can be addictive; however, moderate doses of caffeine in foods and drinks can give you needed energy and have brain benefits as well. Coffee, in particular, has been shown by Finnish scientists to decrease depression in a 2010 study published in "Public Health Nutrition." Caffeine can also improve memory -- a good reason to drink a cup of coffee before a test that requires a high degree of recall. Caffeine is primarily found in chocolate, tea and coffee. Consume in moderation, lest you become jittery or suffer other ill effects from excess consumption.
References
- The University of Arizona: Iron Rich Foods to Boost Your Energy
- "Perspectives"; Brain Foods -- The Effects of Nutrients on Brain Function; Fernando Gómez-Pinilla; July 2008
- The University of Maryland Medical Center: Omega-3 Fatty Acids
- Middle Tennessee State University: Food, Mood, and Neurotransmitters
- "Public Health Nutrition"; Coffee, Tea and Caffeine Intake and the Risk of Severe Depression in Middle-Aged Finnish Men -- The Kuopio Ischaemic Heart Disease Risk Factor Study; A. Ruusunen, et al.; 2010
- "The Journal of General Psychology"; State-Dependent Memory Effects Using Caffeine and Placebo Do Not Extend to Metamemory; William Kelemen; 2003
