FOODS FOR THOUGHTS - Brain Foods for Exam Time

During periods of peak mental performance, the brain uses more nutrients than usual to sustain its proper functioning. The carbohydrates in food and oxygen in the air fuel the brain. Exams, study, long hours of concentration and focused work periods can all take their toll on our brain’s ability to give its best. Sometimes we need more specific nutrients to nourish and stimulate the brain’s activity. Studies have long suggested the link between nutrition and scholastic performance. Following is a run down of foods that will keep your brain at full steam.

Foods for General Brain Function:
*The human brain weighs 1.5 kg, that's about the same as a hefty school text.
*Lecithin comprises 28% of brain matter in a mentally healthy person. During times of stress this lecithin is used up rapidly by the brain and. If the diet contains mainly saturated fats, and not many natural foods, a better diet or supplements may be needed during exam time. Lecithin is produced by the liver and if you eat a regular supply of fresh fruit and vegies whole grains, legumes and raw nuts you should be able to produce enough lecithin for your brain’s needs. Soybeans and corn are main sources of lecithin supplements. You can also buy it in granules to sprinkle over foods (most economical) or in capsule form.
*Glucose - them main food for brain function is converted from complex carbohydrates. Make sure you are getting enough whole grains, fresh fruit and vegetables before and during peak concentration times. Even quick meals such as fruit salad or veggie sticks with dip will be better than snacking on junk foods.
*Niacin (B3) nourishes the brain. Good food sources are yeast extract, brewer’s yeast, nuts, dried fruits and whole meal bread, brown rice and pulses.
* Orotoc Acid (B13) is required for the normal functioning of the brain and also the nervous system. Found in abundance in root vegetables
* Some good foods for general brain function are Bananas, currants, dates, figs, grapes, olives, plums, asparagus, radish, tomatoes, avocado, garlic, broccoli, brussel sprouts, cabbage, carrots, cucumber, lettuce, parsley, watercress, lemons, apricots, sunshine.

Foods for Concentration:
*Phosphorous. Necessary for brain strength, contains lecithin, and assists creative ability in writing essays etc Activates most of the B vitamins and is good for energy distribution to the brain and body. Vitamin D helps balance phosphorous levels i.e. sunlight. Foods include pumpkin seeds, wheatgerm, sunflower seeds, brazil nuts, sesame seeds and almonds. Phosphorous also gives you energy to get out and exercise in between studying.
*Vit T can help if your concentration and memory are poor. Sesame seeds and tahini.

Foods for Memory Stimulation:
*Manganese is a memory builder. It takes oxygen to the brain and helps with mental fatigue. Foods include chestnuts, brazil nuts, hazel nuts and almonds, as well as kidney beans, pineapple, grapes, beetroot and parsley.
*Magnesium also builds memory by nourishing the brain and spinal cord. It can also steady your nerves. Some good food sources are green vegetables, almonds, cashews and soybeans.
* Thiamine (or B1) deficiencies are known to cause impairment of the memory, a lack of concentration and inability to learn. Food sources are brewer’s yeast, yeast extract, raw nuts, soya flour, wholemeal bread. Most fresh vegetables contain good amounts of thiamine.
*Pantothenic acid (B5) Improves poor memory. Good supplies are in yeast extract, nuts and seeds, wheatgerm, green leafy vegies and root vegies.
*General foods for memory are currants, dates, olives, figs, lettuce, berries, potatoes, apricots, parsley, avocado, carrots, asparagus, spinach, apples, pineapple, raisons, beetroot, bananas, peaches and pears.

Foods for Mental Stress and Worry:
* B complex especially pantothenic (B5) B vitamins best taken together over long periods to help with absorption. B5 is not only a memory builder but it is also an anti stress vitamin. B5 is used in the body for the production of energy and healthy nervous system. See above for foods.
* C – You can take 10 times the minimum daily requirements during stressful periods as the body will use more. Vitamin C Produces anti stress hormones. It converts amino acids in foods into compounds needed for brain and nerve functioning. cherry juice, blackcurrants, guavas, parsley, kale, broccoli, green peppers, tomato puree,
* If stress is causing insomnia, lettuce and vitamin C can help, as can chamomile tea or lemon balm tea. Bath with lavender before bed, and adequate exercise is helpful
* Foods for stress: grapes, millet, wheatgerm, Brewer's yeast, oats, buckwheat, molasses, melons papaya, lettuce, watercress, sunshine, cherries, bananas, cauliflower, garlic, ginger, mushrooms, mustard greens

Foods for Nervousness:
* Vit E assists the functioning of the entire nervous system: the central nervous system is the brain and spinal chord. The sympathetic nervous system is the brain and nerves raw oils such as wheatgerm, soyabean, corn, safflower and sunflower oils (pour on salads or raw rather than cooking with as heat kills nutrients. If using with cooking, add a little oil with water in the pan to reduce heat of the oil)
* Nervous system: B complex, especially B1, B2 and B3 which all build the nervous system. These three vitamins are inhibited by stress and anxiety so it’s always good to get an abundant supply during times of nervousness. Good sources of all three are found in rice bran, wheatgerm and soyabeans.
* A good night sleep also helps the nervous system, as it has the opportunity to repair and give nutrients to nerves
* If depression is present, B6 can help, and it is wise to take supplements of this vitamin, including other B vitamins
* Before an exam, Ginger tea can be used to calm nausea from nerves, and chamomile tea to calm nerves generally
* Mental disturbances are often related to deficiencies in thiamine, riboflavin, nicotinamide, pyridoxine, folic acid, B12. If the conditions persist, see a GP for analysis.
* General foods for nervous tension are cauliflower, celery, garlic and passionfruit

Foods and Exercises for Eyes:
*Vit AiIs good for reading in dim light, also good as an immune fighter against infections and illness during the stressful periods. Butter, cheeses, fish oils contain vitamin A. Carotene (pro-vitamin A) is found in foods such as leafy green and yellow and orange vegetables.
* Flourine is a trace mineral, which maintains the functions of the iris. Foods include asparagus, oats, garlic and cabbage.
* Exercise: Look up from the page every 15 mins at something in the distance to exercise the eye muscles

Teas: Coping -licorice and ginseng; anxiety-passionflower and vervain; Headaches - rosemary or wood betony.

Juices: Brain Fodder Juice- apple, grapes, lemon, beetroot and parsley.

Other useful information: 1. Rosemary oil burning during study helps your brain remember information. Scent can also unlock memory, so if you wear the same scent during the exam as you wore while studying for it, you will tend to perform better than those who don’t. Peppermint oil is also useful during exam time to energise and stimulate the mind. Use both in a bath for stress and headaches 2. Listening to Mozart for 10 minutes can improve your IQ by 9 points. 3. Take a good multivitamin everyday leading up to and during exam time 4. Exercise every day to keep oxygen flowing to the brain 5. 30 mls of Wheatgrass juice taken daily will increase brain power generally 7. sleep and relaxation is needed for the brain to rejuvenate 8. Take Rescue remedy if nervous before exam