Low-Fat Brain Food for Test-Taking

Particular foods that claim to boost brain power are frequently advertised, but can you really eat specific things to enhance the way your brain works? Studies indicate that it is not only food choices but also lifestyle patterns that enable maximal brain function.

Glucose

• The brain needs glucose to function, and quite a large amount of it, too. The brain occupies only 2 percent of body mass, but needs 20 percent of the body's caloric intake to work properly. Maximizing your brain function necessarily involves managing your glucose levels, and this can be tricky. Eating too much sugar can spike blood sugar levels and make you groggy. Eating too little sugar can similarly impair brain function. Finding the right balance involves not only diet, but also managing your metabolism through exercise, since metabolism determines how efficiently the body processes sugar.

The Role of Exercise in Brain Function

• The efficient use of glucose by the body depends on exercise. Regular physical exercise---whether swimming, running, walking, gardening or house cleaning---improves the way the body responds to insulin. A body with an efficient metabolism uses glucose for muscle and brain function and so does not experience the sharp ups and downs caused by excess sugar in the blood.

A Balanced Diet

• Blood sugar levels are highest about an hour or two after eating a meal. Eating smaller, more frequent meals composed of a moderate amount of complex carbohydrates (whole grains and fruits), healthy fats (the type found in olive oil, nuts, fish, and avocado), and lean protein (fish, grilled chicken) will keep blood sugar from sharply rising and falling, and so keep the brain steadily focused. Highly processed carbohydrates (refined sugars) make the blood sugar spike, after which brain function suffers from the subsequent blood sugar drop. Recent studies have shown that fatty foods (trans fats, red meat, butter) cause a short-term drop in brain function, possibly because high-fat diets can trigger resistance to insulin, which makes the body less efficient at using glucose.

Food for Circulation

• Since brain function depends on good circulation, foods that support healthy blood flow by keeping the blood vessels and nerve wrappings healthy may aid brain function and memory. Healthy plant-based fats like flax seeds and oil, walnuts, olive oil, and other omega-3 fats fit the bill, as do cold-water fish oils, like salmon or cod. You want to avoid beef, chicken, and pork fats, and fried foods.

  B vitamins support neurotransmitter function. Folic acid and choline are forms of B vitamins, and are found in eggs, fish, milk, and whole grains. B vitamin supplements will also help.

  Antioxidants are important. Deeply colored fruits and vegetables (spinach, blueberries, red apples, cherries) contain high levels of antioxidants, which have been shown to protect heart muscle, blood vessels, nerves, and the retina from damage.

Gingko Biloba and Ginseng

• The plants Gingko biloba and ginseng are often touted as brain-function enhancers. And in fact, it is true that gingko aids brain function. How? It contains high concentrations of powerful antioxidants (flavinoids), as well as a substance called terpenoid, which dilates blood vessels and reduces platelet stickiness.
  Ginseng, on the other hand, while possessing various beneficial qualities, has not been reliably shown to have an effect on brain function and memory.