Nutrition For the Brain

Ever heard of brain food? It's true that certain foods stimulate and exercise the brain, while others transmit signals throughout the body that make us feel sluggish. In fact, diets trigger all sorts of emotions in both adults and children.

This is all possible due to the wonderful way the brain works. This vital organ communicates to the rest of the body by chemicals, known as neurotransmitters, that develop depending on the foods we and our children eat.

There are three neurotransmitters that are most motivated by diet and are most likely to affect our mood: norepinephrine, dopamine and serotonin. The first two chemicals cause alertness and an increase in energy while serotonin relaxes the body and sometimes leads to feelings of sluggishness.

Foods that release norepinephrine and dopamine are proteins low in fat. Some examples include lean beef, skin-free poultry, low-fat cottage cheese, beans, fish and low-fat yogurt. Usually by lunch, the dopamine and norephinephrine levels lower in children and adults and need an extra boost to get through the rest of the day.

For serotonin, carbohydrates without protein will either leave you feeling calm or tired, depending on the food selection. The Glycemic Index ranks carbs by their effect on our blood glucose and insulin levels. Consistently eating those on the low end of the Glycemic Index will reduce the risk of heart disease, diabetes and help ensure a healthier weight. These foods include whole wheat bread, brown rice, sweet potatoes, wheat pita bread, fruit and cereals with bran or oats.

Carbohydrates with high Glycemic levels are less healthy and should not be consumed as often, by either you or your child. These include sugar, white bread, white pasta, rice cakes, baked potatoes and bagels. Avoiding these foods as often as possible will help boost energy levels and improve overall health.

Eating large, high-fat meals are the most detrimental to the brain and energy levels. Fats remain in the stomach longer than other foods, requiring more blood. This extra work in the stomach takes blood away from the brain, muscles and the rest of the body, draining one of their energy.

It's been discovered that eating other foods can bring out different moods and emotions. Here are some examples:

To feel happy, eat salmon, bananas and chicken livers. To be energized, consume tuna, oranges, apples, yogurt or sunflower seeds. To feel smarter, eat oatmeal, eggs, milk, liver, beef or prunes. For more feelings of alertness, add avocadoes, broccoli, or lemons to your diet. Now knowing how certain foods affect the body may explain yours or your child's energy levels throughout the day. This knowledge will also help you as a parent to make wiser food decisions in the future.

For example, if you or your kids have a busy afternoon ahead of you, choosing a whole wheat tuna sandwich and fruit for lunch over the convenience of fast food will pay off in the end. And while not only keeping your family energized, choosing nutritional options are also better for your child's long term health. After all, what good is life if your family is too tired to enjoy it?

Need some children's quick nutrition and exercise tips

Sources:

http://www.more2hug.com/moodfood.html

http://www.glycemicindex.com

Jeff Wise
http://www.myfamilyexercise.com

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