Izborom pravilne prehrane, možemo povećati našu učinkovitost na radnom mjestu i to za čak 20 posto, pokazuju podaci Svjetske zdravstvene organizacije.

"Hrana je poput farmaceutske komponente koja utječe na mozak", kaže Fernando Gómez-Pinilla, profesor sa sveučilišta u Los Angelesu koji je proveo istraživanje o najboljoj hrani za mozak.

Business Insider donosi popis namirnica na kojima će vam vaš mozak biti zahvalan:

Bobičasto voće bogato je antioksidansima koji pozitivno utječu na pamćenje i motoriku.

Banana sadrži dnevnu količinu glukoze potrebne vašem mozgu. Jaja sadrži kolin koji poboljšava pamćenje i ubrzava vrijeme reagiranja. Losos je bogat omega 3 kiselinama, željezom i B-vitaminima koji poboljšavaju

rasuđivanje i koncentraciju. Patlidžani će vaš mozak održati "oštrim" jer poboljšava komunikaciju unutar

moždanih stanica. Kofein u kavi dobar je za pamćenje, a sprečava i grčenje očnih kapaka, što je čest

slučaj kod onih koji cijeli dan gledaju u računalo. Tamna čokolada sadrži antioksidanse koji pojačavaju proizvodnju endorfina

istovremeno poboljšavajući koncentraciju. Mliječna je čokolada pak dobra za poboljšanje verbalne i vizualne memorije.

Sirova mrkva omogućuje stabilnu razinu šećera u krvi potrebnu kako bi mozak normalno funkcionirao.

Češnjak sadrži snažne antibakterijske sastojke koji pomažu u uklanjanju stresom uzrokovanih infekcija.

The Top 5 Brain Health Foods

Many of you have asked us for a simple list of the very best, proven natural foods & drinks for optimum brain (and body) health.

Ah, everyone loves lists these days, it seems. So while there are numerous natural foods, drinks, herbs and supplemental products that possess brain & body-enhancing properties, we've done the research for you and created a list of five all-natural, widely-available foods that we believe represent the BrainReady Top 5 Brain Health Foods in the world.

How did we pick? Our list is based a variety of factors, ranging from overall proven health benefits (through multiple peer-reviewed, valid scientific studies from around the world over many years), our own experience here at BrainReady using these foods regularly, general reports from consumers of these foods over the years, proven safety and lack of contraindications from these foods, and general availability/ease of incorporation of these foods by the most people in most countries.

It's important to keep in mind that just because we didn't include a food like Turmeric or Sage or Walnuts in our Top 5, this doesn't mean that those foods aren't incredibly brain and health-friendly too; it's just that the foods in our Top 5

have been demonstrated to possess more 'yes' counts across our range of criteria, particularly brain health benefits.

So without further adieu, here are the BrainReady Top 5 Brain Health Foods worth considering adding to your diet if you haven't already (of course, make sure you don't have any contraindications with any of these foods by consulting your health care provider first if you're not sure). These are not listed in order of priority, as all are beneficial in different ways and via different mechanisms:

1) Wild Salmon

Wild salmon is not only an incredible food for brain health, it qualifies as incredible across virtually every other health standard as well and is clearly one of the healthiest foods that one can eat. Period. As we've discussed in our BrainReady Blog feature on salmon, wild salmon (not farm-raised) in particular is a true brain food: one of the best sources of Essential Fatty Acids (such as the all-important Omega-3), a rich source of high-quality non-land animal protein, low saturated fat, generally among the lowest amounts of contaminants (such as mercury) among seafood, and other health properties -- wild salmon can help do everything from improve your brain matter, your mood, your synaptic connections, your arteries, reduce your risk of stroke and Dementia and Alzheimer's and much more.

It's also important to know that only WILD salmon has been shown to contain the highest levels of the good stuff that your brain & body crave...as wild-caught fish grow and evolve their muscles, tissues and fat levels the hard way, fighting for survival of the fittest in the oceans and rivers. By contrast, many or most farm-raised salmon exist in a locked-up, artificial and sometimes contaminated environment and thus have to be fed food (or worse, color added later just before going to market!) to make them LOOK orange and healthy instead of white and sickly. Ewww!

While there ARE some good sustainable, eco-friendly, health-focused farmed salmon operations out there, I'll take my salmon fresh and wild and naturally orange in color, thank you...as long as wild salmon remains a mostly non-endangered fish species (particularly in the Pacific Northwest and Alaska). Even if it costs more. Your brain and body are worth it.

2) Cacao Beans

Wait, you mean chocolate, right? Hurray! I've been looking for an excuse to hit that vending machine and grab a candy bar...it has chocolate in it, so now it's actually healthy, right?

WRONG. Well, mostly wrong: what's healthy is the cacao bean, minimally processed. This amazing, hedonistic bean is one of the world's longest-revered foods (think 'time of the Aztecs' old) and has in recent years been shown to be a veritable powerhouse of cognitive enhancement, mood and bliss-enhancement (thanks in part to the Theobromine in cacao), antioxidants, flavonoids, catechins and many other brain & body-enhancing elements. In fact, chocolate has been very recently cited by some top health professionals and researchers to be THE single most exciting health food, and as more research continues to pour in, the more true this appears to be. And we discussed the health benefits of chocolate (and walnuts) in our BrainReady Blog feature recently (click here to read it)

How is this possible, something that only recently was thought of as an unhealthy, dangerous, guilty indulgence...a sign of dietary decadence, now being hailed as beneficial to everything from brain health to skin elasticity to cardiovascular health to anti-cancer and pretty much everything in between? It's simple: chocolate does not equal cacao bean, nor vice-versa; most candy and chocolate bars contain not only low levels of cacao bean compared to other unhealthy ingredients such as sugars, milk fat, artificial flavorings and so on, but the quality and processing of the cacao used in these products is often of low health benefits due to everything from alkalization (e.g. "Dutch process cocoa") to refining and processing and over-roasting the healthy elements right out of the beans.

So if you want the real stuff, the best bet is to either use 100% organic non-alkalized cocoa powder from a high-quality maker who minimally processes the cocoa to ensure that the health properties are retained, or, second best, choose only high cacao percentage dark chocolate bars (typically at least 75% cacao content or higher, but we suggest 85% or higher), also from a high-quality provider.

Here at BrainReady, we've found it easiest to just mix a large spoonful of 100% organic cocoa powder with a bit of espresso, organic unsweetened soy milk and some cinnamon, even a sprinkle of cayenne red pepper...yes, cayenne pepper!) in the morning (and sometimes again in the afternoon) to make a drink not unlike what the ancient Aztecs used to make: it's one tasty, brain & body-fueling drink that gives you your pure cacao bean dose without the sugars and milk fat, you get your protein from the soy milk, brain-enhancing (and blood sugar-stabilizing) cinnamon, a little brain-enhancing caffeine from the espresso and theobromine (plus more) from the chocolate, and a digestion, brain-enhancing and respiratory-enhancing kick from the cayenne pepper. No sweetener needed (sweet is overrated these days...but we'll save that topic for another BrainReady feature).

All that in one tasty drink that really gets you going!

In summary, yes: chocolate is a brain health food. Or more specifically, the cacao bean is a true brain health and body health food. And worth considering adding to your diet (barring any allergies to chocolate or contraindications, of course).

For some recommendations on our favorite dark chocolate and cocoa sources/makers out there, check out the links in our BrainReady Favorites Store area...there are a couple in there that you've probably never tried (but will want to)!

3) Matcha (stone-ground Gyokuru green tea powder)

So those green tea bags at the office water cooler aren't the ultimate form of green tea? Do I need something better? What brand of tea bags ARE better?

Oh dear. Where to begin. If you're used to getting your tea from tea bags, you'll need to put aside notions of brands, tea bags, and tea in general for a moment and take a big step back: as we discussed in our BrainReady health feature on the health benefits of Matcha, Matcha -- which is the finely-ground powder of the highest-quality, most revered part of the shade-grown green tea plant (Gyokuru leaves...the very top part of the shade-grown green tea plant then dried to become"Tencha") carefully grown, selected, dried, stone-ground, processed and prepared according to an ancient Japanese tradition, is not your average green tea. Nor does it come in tea bags. Nor do you brew it, boil it, or consume the watery extract from leaves.

When you drink real stone-ground Japanese Matcha, you're not only drinking the arguably highest-quality, most carefully cultivated green tea variety, you're actually consuming it all -- you're eating the whole thing, you're drinking the green tea leaf itself, whole, in powdered form mixed with hot (but not boiling!) water. The powder itself is so rich in chlorophyl (from the shade growing) that it's literally bright green, and when mixed with water it becomes a rich, bitter-sweet, Kermit-colored concoction whose effects you can actually FEEL almost immediately after drinking a cup (or small bowl, if doing it the traditional Japanese way) of it.

Perhaps best known as the traditional, ceremonial drink tightly interwoven with the Buddhist ceremonies and tradition, Matcha's unique effects on the brain were a perfect fit for those monks in Japan preparing to endure 12-hour straight meditation sessions: calming and focusing while stimulating at the same time, it's no wonder that Matcha became integrated into the monks' meditative practices (thanks in large part to the amino acid L-Theanine).

And when you drink real Matcha yourself, you too will...understand.

But as Matcha has become more known (and researched) in the West recently, even more exciting are the health properties being discovered and reported (and yes, now marketed as buzzwords by tea companies..have you seen that EGCG commercial for a bottled green tea maker?). You've probably already heard about many of the health benefits of green tea in general, so imagine those benefits amplified exponentially (up to 10x or more!) in the case of Matcha...as you're drinking an extremely concentrated, ultra-high quality form, straight. Antioxidants, catechins, vitamins such as C and A, even Fluoride. And the meditatively calming yet focusing effects of L-Theanine.

But perhaps best known is EGCG: Epigallocatechin Gallate, a compound found uniquely in green teas which has been shown to possess almost unbelievable anti-cancer, anti-aging and overall health benefits...so much so that 'EGCG' has become a health marketing buzzword for tea companies. Here's where Matcha is really unprecedented: Matcha contains exponentially higher amounts of EGCG than regular brewed green tea (including high-quality fresh Sencha green tea). Matcha also has over 33 times the antioxidant levels of antioxidant powerhouse blueberries(!)...hard to believe, but real.

So if you're looking for a great way to get a veritable blast of antioxidants (not to mention EGCG, vitamins, minerals, etc.), boost your brain with Zen-like concentration and physical benefits, it's hard to beat Matcha. And you can't get that with a tea bag.

A word of warning: not all Matcha is created equal! There are many non-Japanese (as well as Japanese) products out there called 'Matcha' that are often nothing more than powdered low-quality green tea, or worse, a mixture of ingredients with artificial green coloring(!). The stone grinding method is also very important, as low-quality Matcha is sometimes 'exploded' instead of stone-ground, reducing the health properties.

For more details on Matcha, check out our BrainReady Blog article on Matcha!

4) Acai berries & Blueberries (tie)

We recently reported on the comprehensive health benefits from the highly unusual South American native berry called Acai...a berry that possesses not only all of the antioxidant, vitamin and brain benefits of other purple berries such as blueberries

and blackberries but also (oddly, for a berry) contains Essential Fatty Acids like Omega-3's like salmon, and and is even high in protein.

Sounds like a a true superfood, right? It is. With proven ORAC antioxidant levels higher than any other berry ever tested, Acai's unique combination of health properties make it a true superfood for brain and body. Of course, we're talking about fresh Acai berries here...not some local generic health food shop pills claiming to contain Acai. And that's where the challenge can come in (hence our research and report on the best Acai products that we published recently), as Acai needs to be quickly processed (flash-freeze dried, flash-frozen, etc.) and maintained and processed if you're to get the full benefits of this berry outside of South America.

Fortunately, companies like Sambazon and Bolthouse have created amazing local growing and processing facilities to do exactly that, and we can now buy great Acai in various forms in the U.S., Australia, Europe and beyond these days including our personal favorite: the Sambazon organic Acai powder (their 'PowerScoop' product) as well as in Sambazon and Bolthouse refrigerated juice blends.

(You can read more about the amazing, unique health benefits of Acai in our BrainReady feature Acai here).

Then there's blueberries: it didn't seem fair to leave this time-honored, well-researched superfood off the list, particularly given its reputation as the 'brain berry' and its wide availability in fresh, original form (compared to Acai). And given how relatively easy it is to add blueberries to your daily diet, the combination of proven health benefits with ready availability make it a no-brainer to consider eating blueberries daily if possible. Think about it: what would your brain health, brain abilities, disease/risk profile, and overall health be like 5 or 10 or 20 years from now if you consumed blueberries every day? Exactly...

(For more specifics on blueberries, read our BrainReady feature entitled 'The Power of Blue, and You' by clicking here).

5) Coffee beans

Ah, coffee. So popular, so ubiquitous, yet still so surprisingly misunderstood when it comes to "healthy or not". How can this be?

You'd think that virtually everyone would be an expert on coffee these days, given the explosion of coffee chains like Starbucks over the last decade. Perhaps it's because the situation is much like chocolate: the coffee bean, much like the cacao bean, is incredibly rich with antioxidants, amino acids, vitamins and minerals. Fresh-ground gently roasted coffee bean powder (again, like with cacao) has numerous brain and body health benefits...yes, including the caffeine content which has recently been shown to be GOOD for the brain, not bad, and particularly in the area of antioxidants. Regular coffee consumption has been shown to actually reduce the risk of mental decline and diseases such as Dementia and Alzheimer's, and has also recently been found to be (shockingly) the "#1 source of antioxidants in the average American diet"...showing at once how health food-deprived the average diet continues to be while illustrating the surprising health benefits of something as common as coffee.

So where's the controversy and confusion? The problem comes in when coffee is combined with other unhealthy things, as is so commonly done: triple-carmel-double-whip-chocolate-creme-mocha-blast-freeze drinks, weak over-extracted brewed cheap poor quality coffee, coffee loaded up with artificial cream and sweeteners, you know the drill. Compare such carb, chemical and fat-laden concoctions with, say, a high-quality organic coffee freshly ground into an Espresso-grade powder and served as a couple shots of fresh espresso, straight? No comparison. This should be obvious, but surprisingly, many or even most people still don't get it.

Equally odd is that for many people, coffee is still viewed as a 'vice', something bad for you, something 'naughty' that should be avoided...as if it were akin to smoking cigarettes or pounding shots of tequila. The origin of this bizarre thinking comes partially from the effects of the caffeine (and other elements) which contribute to the stimulating effects of drinking coffee, and yes, for some people, coffee is contraindicated due to sensitivity to caffeine or gastrointestinal effects that coffee can sometimes produce.

But generally speaking, the coffee bean is a safe, true superfood. And when properly consumed in ideal forms (such as pure Espresso), it's one uniquely enjoyable beverage that also packs a host of brain and health-friendly properties to boot!

Read more about the specific health benefits of coffee (particularly Espresso) in our BrainReady Blog feature regarding Espresso versus regular coffee here).

So there you have it: a simple list of 5 brain health (and overall healthy) foods to consider adding to your diet (barring any allergies or contraindications) if you're interested in optimum brain health, overall health and longevity, and optimal aging.

It's important to note however that none of these foods nor any other food, drink, supplement or drug is a "wonder drug" that will produce miracles, especially overnight. There's no magic cure or wonder drug or superfood panacea that one should consume at the expense of an overall healthy diet and lifestyle, nor should you have unrealistic expectations around what any one of food can do for you. Rather, the foods cited here (like other healthy foods) are foods which have been shown to be particularly, often uniquely, beneficial when consumed consistently in moderation over time along with the rest of a healthy diet. And given that science is still in the comparative early days of understanding the complex mechanisms by which foods and nutrients affect the brain and body, it is likely that the subtle, complex interactions and combinations between several healthy food sources, combined with other healthy lifestyle practices such as exercise/healthy social interaction/genetic disposition and other factors, all work synergistically together to "balance the odds" in favor of (or against, if your diet is poor) optimum health.

Therefore, it's not enough to think "okay, I've added Matcha to my diet...I'm done!". That's why we here at BrainReady try to incorporate all of these five brain-friendly foods into the daily diet, along with other healthy foods and in combination with brain exercises, physical exercise, and overall well-being practices.

Nonetheless, these 5 foods are a great way to get started if you're interested in keeping your brain and body healthy as you age, and yes...one or more of them just might make that critical difference in your current and future health. So why not tip the scale in your favor, and feel great while doing it?

Protein Power

Protein foods release the amino acid tyrosine into the bloodstream. When tyrosine reaches the brain, it increases the production of chemicals such as dopamine and epinephrine to boost mental alertness and energy. The omega-3 fatty acids found in protein-rich fish appear to enhance brain memory and performance to improve learning ability and problem-solving skills, the University of Maryland Medical Center says. Fish with omega-3s include herring, salmon, tuna, mackerel, sardines and halibut. Meat contains iron along with protein to help supply the brain with oxygen to increase concentration. The yolks in eggs contain choline, which builds brain cells for memory improvement. Yogurt, cheese, milk and other calcium-rich products aid nerve functioning and provide memory-enhancing amino acids to the brain.

Genuine US MRE Meal Ready to Eat Case A + B Inspdate 2013 ebay.co.uk Sponsored Links

Fruits and Vegetables

Fruits and vegetables contain substances that improve brainpower, according to Online University Lowdown. Avocados contain monounsaturated fats that increase blood flow to the brain. Fruits that help with memory and information gathering include citrus fruits, such as oranges and pineapples, cantaloupes, watermelon, plums, peaches, cherries, apples, grapes and tomatoes. Blueberries improve motor skills, and strawberries contain flavonoids, which improve memory. Blackberries, raspberries and elderberries have antioxidant content to help the brain. Leafy green vegetables play a role in retaining memory. Eat cabbage, turnips, Brussels sprouts, broccoli, collard greens, cauliflower and spinach. Onions, mushrooms, carrots and red peppers also provide brainpower.

Nuts and Seeds

Snacking helps you study if you choose to munch on nuts rich in vitamins E and B6, folic acid and omega-3 fatty acids. These brain-benefiting nuts include almonds, walnuts, hazelnuts, cashews, peanuts, Brazil nuts and pecans. Flaxseeds also contain omega-3 fatty acids to help with memory-boosting powers. Dry sunflower seeds contain thiamine, a B vitamin that helps with reasoning functions and memory.

Carbohydrates

Carbohydrates provide soothing or relaxing effects to the brain. Consume carbohydrate-rich foods, depending on your feelings. They can help avoid anxiety about an upcoming test and relax you to help study without worry. Carbohydrates release the amino acid tryptophan, which increases levels of serotonin in the brain. Serotonin provides calming effects. Whole grains stimulate the brain by improving blood flow to the brain. Choose whole-grain bread, cereal and pasta, oatmeal, brown rice, barley and popcorn. Legumes, fruits and vegetables also contain carbohydrates. Avoid refined grains found in processed foods, which can cause lethargy. Carbohydrates might be best later in the evening during the latter part of studying. The increased serotonin from carbohydrates will help you sleep better.

Opt for wholegrain food Walk into a room and forget why you're there? Forget already what this article's about? Make sure you're eating a diet rich in a mix of wholegrain foods such as cereals, wheatbran, wheatgerm and wholewheat pasta. One study found that women who increased their folic acid, vitamin B12 and vitamin B6 intake showed an improvement in recalling information compared to women who were not taking a supplement.

Enjoy oily fish The essential omega-3 fatty acids - found in oily fish, as well as fish oil, walnut oil and flaxseeds (linseeds) - are high in DHA, fatty acid crucial to the health of our nervous system. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss. Fish also contains iodine, which is known to improve mental clarity.

Binge on blueberries Research from Tufts University in the United States and published in the Journal of Neuroscience suggests that blueberry extract can improve short term memory loss. Widely available, so there's no excuse!

Eat more tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

Add vitality with vitamins Folic acid and vitamin B12 help prevent homocysteine from building up in the body - levels of which have been found to be higher in people who have Alzheimer's. Fortified cereals are a great source of B12 and also contain complex carbohydrates which release energy over a long period and will keep you more mentally alert throughout the day.

Get a blackcurrant boost Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin is blackcurrants.

Pick up pumpkin seeds Just a handful a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

Bet on broccoli A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

Sprinkle on sage (kadulja)Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet, too.

Go nuts A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent poor memory. Nuts are a great source of vitamin E along with leafy green vegetables, seeds, eggs, brown rice and wholegrains.

Brainpower supplements Two supplements are causing excitement within the medical world. The first Eye Q, a blend of high grade marine fish oil and evening primrose oil, is thought to boost brainpower in children. A study by Durham County Council and Mansfield College, Oxford, concluded that 40 per cent of the children sampled improved both their reading skills and attention spans when taking the supplements.

The second is called Ethos Endymion, which contains L-Carnosine, a strong antioxidant which appears to have dramatic results for a number of conditions: cataracts, improving skin tone, speeding up wound healing, and protecting the brain from plaque formation that may lead to senility and Alzheimer's. L-Carnosine is found in chicken and lean red meat so this powder supplement could be especially useful for veggies.

20 Foods that will Increase your Studying Effectiveness

Here’s some food for thought: what you eat can affect how well you study. It’s true; a diet rich in essential fatty acids, fruits and vegetables does wonders for your brain power. Don’t worry, pizza counts, as long as you make it whole grain and top it with lots of colorful vegetables and cheese. Check out our list of 20 foods that can help you boost memory and study more effectively.

Fish for good health…

1. Fish: Herring, salmon, tuna, mackerel, halibut, anchovies, sardines and other cold-water fish are your best source of Omega-3 fatty acids, the primary components of the brain, retina and other nerve tissue. Studies have shown that Omega-3 fatty acids boost energy, enhance learning ability, improve problem-solving skills, and boost memory power and enhance communication between brain cells.

Show some soy power…

2. Soy: Foods made from whole, organic soybeans like soy milk and tofu are rich in choline, lecithin and isoflavones. Choline has been proven to positively impact brain development in addition to slowing memory loss, lecithin helps in preventing deposits of plaque in the brain, and isoflavones help improve cognitive function, category fluency, logical memory, spatial cognition and memory recall.

Reap the fruits…

3. Colorful and citrus fruits: Fill your platter with all the colors of the rainbow and a few more, and you’re guaranteed to improve your brain power. Avocados are especially potent in increasing blood flow to the brain because of their mono-unsaturated fat content. Other beneficial fruits that have a positive impact on your brain and help you recall information quickly include cantaloupes, watermelon, tomatoes, plums, pineapples, oranges, apples, grapes, kiwifruits, peaches and cherries.

Berry, berry good…

4. Berries: Blueberries are known for improving motor skills and learning capacity while strawberries are rich in fisetin, a flavenoid that improves memory recall. Elderberries, blackberries and raspberries have other brain power boosting benefits through their antioxidant content. 

Go green…

5. Cruciferous and leafy green vegetables: Your mother had a good reason for forcing you to eat your broccoli. Cabbages, kale, turnips, Brussels sprouts, broccoli, collard greens, cauliflowers, radishes, spinach, mustard green and water cress all help retain memory. Other vegetables that are good in boosting brain power are onions, red peppers, lettuce, carrots, asparagus, okra, mushrooms, broccoli and sprouts.

Chalk it up to chocolate…

6. Chocolate: Chocolate is not only delicious, it’s also beneficial to your brain and can help enhance your mood. Natural stimulants boost the production of endorphins that improve focus and concentration. Milk chocolate has been shown to improve verbal and visual memory and boost impulse control and reaction time. Dark chocolate is rich in flavanols that boost blood supply to the brain and help improve cognitive skills.

Go nuts…

7. Nuts: Rich in Vitamins E and B6, folate, Omega-3 and Omega-6 fatty acids, and antioxidants, these small food items boost your brain power and improve your mood.   The whole nutty family of cashews, almonds, walnuts, hazelnuts, peanuts, Brazil nuts and pecans brings some benefit to your brain.

Sow the seeds of wisdom…

8. Seeds: Flaxseeds are a rich source of memory-boosting Omega-3 fatty acids. Roasted pumpkin seeds contain relaxing tryptophan and dry sunflower seeds offer thiamine, a form of Vitamin B that improves memory and cognitive functions.

Gain from grains…

9. Whole grains: The best brain stimulating foods are like financial news and information, they help the mind grow.  Grains like whole wheat, wheat germ and bran that contain a high percentage of folate. Oatmeal, brown rice, whole-grain breads and cereals, barley and popcorn boost your blood flow to the brain. Wholegrain breads and cereals contain Vitamin B6 while wheat germ is rich in memory-improving thiamine.

No pea brains here…

10. Pulses and beans: The brain is fueled by glucose, and as it does not produce its own, the supply has to be kept steady from other sources. Rich in antioxidants, iron and other nutrients, beans help stabilize blood sugar levels. Peas, lentils, green beans, lima beans, black beans, kidney beans, and a variety of legumes help energize the brain.

A sage choice…

11. Sage: Whether used as a herb in your food or taken as a supplement in the form of oils and tablets, this member of the mint family has been known to boost levels of the chemical that helps transmit messages to and from the brain. Sage helps in the break down of the enzyme acetylcholine that is needed for the brain to function properly.

Currying brain favor…

12. Curry: This spicy Eastern delicacy is good for your brain because of a key ingredient, turmeric. The chemical curcumin which is abundant in turmeric helps remove plaque from the brain.

Brewing brain cells…

13. Tea: This wonder beverage, when freshly brewed, has been proven to improve memory and focus as well as combat mental fatigue. Green tea is your best bet to good relax mentally and keep your wits sharpened because of the catechines it contains. Black tea, while not as potent as green tea, also works well as a brain enhancer. Egg those memory functions on…

14. Eggs: A rich source of Vitamin B and lecithin, eggs are good providers of EFAs (essential fatty acids) to the brain. The yolk is especially rich in choline, a basic building block of brain cells that helps improve memory.

Milk the goodness…

15. Calcium-rich foods: Yogurt, cheese, milk and other foods rich in calcium help in improving the function of nerves. Studies have proved that tyrosine, the amino acid in yogurt, is responsible for the production of the neurotransmitters dopamine and noradrenalin. In short, yogurt helps improve alertness and memory. 

Beef up your brain cells…

16. Iron-rich foods: A deficiency in iron has been proven to be the most common cause for poor concentration, decreasing intelligence and slow thinking processes. Iron is essential to supplying the brain with the oxygen it needs to continue normal activity. Red meats and liver are the best sources of dietary iron.

Sweeten the process…

17. Carbohydrate-rich foods: When eaten without protein or fat, carbohydrates provide a soothing effect to the brain. The glucose from the carbs provides the fuel the brain needs to energize you. Avoid refined carbohydrates like white bread, pastries and pasta though, as they cause lethargy. Instead, stick to starches and sugars in the form of grains, legumes, fruits and vegetables.

Super supplements…

18. Supplemental herbs: Gingko biloba is one well-known supplement that improves mental clarity, alertness and memory. It stimulates blood flow to the brain by dilating blood vessels and increasing the supply of oxygen. It also destroys free radicals that are detrimental to brain cells. Others, though not as popular, are equally effective. Rhodiola rosea is a root that is used in the treatment of poor attention span, tiredness and decreased memory capacity. Herbalgram helps renovate oxygen-deprived cells while Panax ginseng has memory enhancing effects. 

Oil those brain cells…

19. Organic and plant oils: Get things moving in your brain with memory-boosting essential fatty acids. These EFAs can be found in oils such as olive, walnut and flaxseed.

Irrigate your brain…

20. Water: Nearly three fourths of the brain is water, which makes this life-giving liquid an essential component for the smooth functioning of the brain. When dehydration occurs, the brain releases the hormone cortisol which shrinks dendrites, the branches in the brain that store information. This leads to a decrease in memory power. Cortisol also produces adrenaline which affects mental and cognitive functions. Make sure you drink at least 8 glasses of water a day to keep your brain active and quick.

Brain food that is going to help you focus, is tasty, yet has good nutritional value. Here are some examples, lean meats, salads, fruit trays, whole wheat sandwiches with low fat peanut butter, orange juice, skim milk, fish is also considered brain food. Stay away from candy and anything sugary, it will only cause you to crash and will not give you good energy.

grašak )))Smart Oils: Olive, Walnut, Avocado, FlaxOmeletEggs contain choline, one of the superstar brain nutrients.Flax SeedsBeansGreek YogurtVegetable-Packed SaladNutsOily fish

While there are a plethora of foods out there to give your brain a boost, not all are study-friendly. Salmon and eggs, for example, are great brain foods, but being the “smelly kid” has never been cool, so it’s not realistic to brown bag these snacks to munch on in your study groups. (However, these are fine foods to eat for breakfast or lunch before a big exam…alone in your apartment.)

A personal favorite study snack (which is perfect for winter exams) is hot chocolate. But not any hot chocolate: DARK hot chocolate. It is lower in calories than its milky brother, and has a moderate amount of caffeine to boot. Dark chocolate also has a suspiciously high amount of antioxidants (chocolate? good for you? I know!) and natural neural stimulants that increase blood flow and enhance your mood! This warm bevy will keep you alert and in a good mood, no matter how late you have to be in the ‘brary.

Speaking of drinks, green tea is known for being fabulous for our brain and body. My tastebuds never quite agreed (green tea tastes like dirt) until Arizona Tea came out with Blueberry Diet Green Tea. I’m not a fan of drinking my calories (unless the drink rhymes with “odka”), so I stick to this diet version (10 cals per serving). I bring one of these with me to the computer lab whenever I go and it definitely keeps my brain turned on. If Starbucks is more your style, try mixing 2 tea bags (like Orange & Spice with Green Tea) for a tasty brain beverage.

Perhaps you don’t believe me on the Blueberry Green Tea, but I think we all know that blueberries themselves are hella good. They are in season right now and are great for snacking (and dieting, if that’s your thing). Ounce for ounce, blueberries actually have a greater antioxidant capacity than most any other fruits or vegetables and contain 5 grams of fiber per cup! These are also perfect for eating in the library (some rules were just meant to be broken) – no one can hear you munch on them.

Note: If blueberries are not too accessible, Craisins are a good substitute. Dried berries last a long, long time (becuase, seriously, who has time to go to the freakin’ market?), so load up, refrigerate, and grab em whenever you need a little brain boost.

From my own experience, however, the olympian of brain-boosting foods are nuts. Almonds, in particular, are great for your general health, but cashews and walnuts are where I get my fix. Not only do these jewels contain healthy fats that stabalize your blood-sugar for hours, but nuts have been shown in recent studies to be associated with better memory retention and mood. Both very important things for a super long study sesh.

- grah + rajčica + zeleni čaj + riža + tunjevina + badempola žličice cimeta preliješ šalicom kipuće vode i ostaviš da stoji poklopljeno 30 minuta. Kada se ohladi, dodaj žličicu meda. Pola šalice popij prije spavanja, a drugu polovicu poklopiti spremi u hladnjak i popij ujutro na prazan želudac. Napitak nemoj podgrijavati jer će i med i cimet izgubiti svoja svojstva, popij ga hladnog ili pusti da se ugrije na sobnoj temperaturi.