10 EFFECTIVE WAYS TO REMEMBER EVERYTHING!

Tired of endless stickers and bookmarks? "I have a bad memory," - thinks the one who does not know effective ways to store information. In an effort to learn French twenty words or speech for graduation, or driving theory we usually resort to classical methods: put the book under his pillow, re-read the same paragraph to the bloody tears, seal all the living space silly papers. But the art of memorizing them is not exhausted. Yes, it is an art! "Do not give up and think that it is you have a bad memory - says Mark Sid, coach, author of the blog Productivity Lessons. - Initially, all input data is more or less the same. The secret is to learn how to store, picking up a methodology that is right for you. "We picked up some of the most interesting ways - we recommend to try them all! How to improve memory? 1. Write letters. A study conducted in 2008 at the University of Kyoto, showed that if before you start cramming, for 15-20 minutes to remember and write down their thoughts and sad tiny troubles that have occurred in recent years, the effectiveness of training will increase dramatically. The fact that all negative a priori we remember very well. And all the information that will come immediately after the epistolary effusions, brain inertia perceive as "bad" and, therefore, will secure. Not the most fun method, but really works. 2. Protect the environment. It turns out that the tradition of domestic students to prepare for exams in the country is very wise. Three years ago, psychologists from the University of Michigan found: the contemplation of nature improves cognitive function by as much as 20%. By the way, does not necessarily go to the very nature of this, you can simply looking at photos for 5-10 minutes. 3. Shout louder. Words are stored at 10% better if they shout. Optionally, of course, screaming the house down "cat", "walk!".Suffice it several times loudly and clearly pronounce each word. 4. Be expressive. Another tip for learning difficult languages: gestures portray all the words and phrases that you teach. Literally, if you learn the conjugation of the verb "jump" - jump. And if you need to learn a complex dialogue or phrase, act out a scene. You will see that all will remember remarkably quickly. 5. Listen to yourself. Having learned some information, saying a voice recorder on it. And when you fall asleep, gently turn the record - you need it to sleep under it. This stunningly effective way to secure familiar, but ill-remember things. 6. Do not sit on the ground. Learn poems, books and reports, navorachivaya circles around the room. The fact that walking activates the brain and the ability to memorize your greatly increased. 7. A change of scenery. If one evening you need to prepare for the two exams (or meetings), do it in different rooms. The information that we store in different circumstances, not mixed in the head. 8. Throw out the word. Supersposob to learn a large amount of fused text, such as lyrics or report. Rewrite the text, leaving each word from the first letter, and teach him, trying to remember the words. Of course, first have to look at the original, but in the end you just want to look at a truncated version of the text and instantly pops up in memory. This cheat sheet is very convenient to take with you. 9. Sleep more. The longer you sleep after that learned something, the better you will remember this information in the morning. A sleepless night, on the contrary, significantly impair memory. It is better to sleep for a couple hours before the exam than trying to learn more, "a couple of tickets." 10. Work out! On this subject, conducted a lot of research, and all confirmed that aerobic exercise improves brain blood circulation and memory.Tackle Fit-bo or a dance before you get behind the book: can memorize at least "Eugene Onegin". Well, or at least the first stanza.

What Does a Smart Brain Look Like?: Inner Views Show How We Think

A new neuroscience of intelligence is revealing that not all brains work in the same way

Key Concepts

Brain structure and metabolic efficiency may underlie individual differences in intelligence, and imaging research is pinpointing which regions are key players.

Smart brains work in many different ways. Women and men who have the same IQ show different underlying brain architectures.

The latest research suggests that an individual’s pattern of gray and white matter might underlie his or her specific cognitive strengths and weaknesses.

We all know someone who is not as smart as we are—and someone who is smarter. At the same time, we all know people who are better or worse than we are in a particular area or task, say, remembering facts or performing rapid mental math calculations. These variations in abilities and talents presumably arise from differences among our brains, and many studies have linked certain very specific tasks with cerebral activity in localized areas. Answers about how the brain as a whole integrates activity among areas, however, have proved elusive. Just what does a “smart” brain look like?

Now, for the first time, intelligence researchers are beginning to put together a bigger picture. Imaging studies are uncovering clues to how neural structure and function give rise to individual differences in intelligence. The results so far are confirming a view many experts have had for decades: not all brains work in the same way. People with the same IQ may solve a problem with equal speed and accuracy, using a different combination of brain areas.


Men and women show group average differences on neuroimaging measures, as do older and younger groups, even at the same level of intelligence. But newer studies are demonstrating that individual differences in brain structure and function, as they relate to intelligence, are key—and the latest studies have exposed only the tip of the iceberg. These studies hint at a new definition of intelligence, based on the size of certain brain areas and the efficiency of information flow among them. Even more tantalizing, brain scans soon may be able to reveal an individual’s aptitude for certain academic subjects or jobs, enabling accurate and useful education and career counseling. As we learn more about intelligence, we will better understand how to help individuals fulfill or perhaps enhance their intellectual potential and success.

For 100 years intelligence research relied on pencil-and-paper testing for metrics such as IQ. Psychologists used statistical methods to characterize the different components of intelligence and how they change over people’s lifetimes. They determined that virtually all tests of mental ability, irrespective of content, are positively related to one another—that is, those who score high on one test tend to score high on the others. This fact implies that all tests share a common factor, which was dubbed g, a general factor of intelligence. The g factor is a powerful predictor of success and is the focus of many studies.

In addition to the g factor, psychologists also have established other primary components of intelligence, including spatial, numerical and verbal factors, reasoning abilities known as fluid intelligence, and knowledge of factual information, called crystallized intelligence. But the brain mechanisms and structures underlying g and the other factors could not be inferred from test scores or even individuals with brain damage and thus remained hidden.

The advent of neuroscience techniques about 20 years ago finally offered a way forward. New methods, particularly neuroimaging, now allow a different approach to defining intelligence based on physical properties of the brain. In 1988 my colleagues and I at the University of California, Irvine, conducted one of the first studies to use such techniques. Using positron-emission tomography (PET), which produces images of metabolism in the brain by detecting the amount of low-level radioactive glucose used by neurons as they fire, we traced the brain’s energy use while a small sample of volunteers solved nonverbal abstract reasoning problems on a test called the Raven’s Advanced Progressive Matrices.

This test is known to be a good indicator of g, so we were hoping to answer the question of where general intelligence arises in the brain by determining which areas showed increased activation while solving the test problems. To our surprise, greater energy use (that is, increased glucose metabolism) was associated with poorer test performance. Smarter people were using less energy to solve the problems—their brains were more efficient.

The next obvious question was whether energy efficiency can arise through practice. In 1992 we used PET before and after subjects learned the computer game Tetris (a fast paced visuospatial puzzle), and we found less energy use in several brain areas after 50 days of practice and increased skill. The data suggest that over time the brain learns what areas are not necessary for better performance, and activity in those areas diminishes—leading to greater overall efficiency. Moreover, the individuals in the study with high g showed more brain efficiency after practice than the people with lower g.

By the mid-1990s we were focusing on efficiency as a key concept for understanding intelligence. But then, in 1995, we discovered a difference in the way male and female brains work, giving us our first clue to what we know today: the concept of efficiency depends on the type and difficulty of tasks involved, and there are individual and group differences in brain function during problem solving, depending on who is doing the thinking. In the 1995 study we tested a specific mental ability—mathematical reasoning. We selected college students with either very high or average SAT-Math scores and used PET to investigate their brain function while they solved mathematical reasoning problems. Unlike the g studies, this study showed the people with high math ability using more brain energy in a certain region (the temporal lobes), but this was true only for the men and not for the women—even though both men and women performed at the same level on the test.

Gender Matters

These observations have now been replicated by us and other researchers, especially in studies using advanced electroencephalographic (EEG) mapping techniques. In addition to these experiments showing differences in brain function, brain structure also seems to play a role—studies have suggested that other gender differences in cognition, such as the tendency for men to have better visuospatial ability, may be rooted in architecture.

For example, in a series of papers published in NeuroImage starting in 2004, we used structural MRI scans to investigate correlations between gray and white matter volume and scores on intelligence tests. Gray matter, made up of neuron cell bodies, does the computational work of the brain. White matter enables communication among regions of gray matter via axons, brain cells’ long, wirelike appendages. Our studies point to a network of areas distributed throughout the brain where more gray or white matter is related to higher IQ scores. The specific areas in this network are different in men and women, suggesting there are at least two different brain architectures that produce equivalent performance on IQ tests. In general, we found that in women more gray and white matter in frontal brain areas, especially those associated with language, was correlated with IQ scores; in men IQ scores correlated with gray matter in frontal areas and, especially, in posterior areas that integrate sensory information.

Children also show different developmental brain patterns related to IQ, depending on their gender. In a series of imaging studies with large samples, published from 2006 to 2008, neuroscientist Vincent J. Schmithorst of the Cincinnati Children’s Hospital Medical Center and his colleagues found that as girls age they show increasing organization—that is, well-defined paths between disparate brain regions—in their right hemisphere. Boys, in contrast, show this developmental trend in their left hemisphere. We do not yet know how these findings relate to behavioral or learning differences, but the research points the way for future studies to determine how brain development relates to boys’ and girls’ cognition and academic achievement.

A New Definition

Gender differences were merely the first indication that not all brains work the same way. In 2003 we investigated whether we could observe functional variations during passive mental activity without a task assigned. Again we used PET in two groups of volunteers selected for high or average scores on the Raven’s test. Both groups watched the same videos passively with no problem solving or other task demands. The group with high test scores showed different brain activations in posterior visual-processing areas as compared with the average group. The data suggest that early stages of information processing are more engaged in individuals with higher intelligence, perhaps suggesting that the smarter people in the study were not watching the videos “passively” after all—they were actively processing what they were seeing.

Although more and more evidence shows that problem solving and even passive sensory processing does not look exactly the same in every brain, we still are able to identify a network of areas that seem to give rise to intelligence in general. In fact, defining the crucial regions and connections will help us delineate exactly how each person’s brain works—every individual uses some combination of these areas in a unique way.

In 2007 neuropsychologist Rex E. Jung of the University of New Mexico and I reviewed the 37 neuroimaging studies on intelligence that existed at that point. In the journal Behavioral and Brain Sciences, we identified salient brain areas found in both structural and functional studies with some consistency. The 14 areas are distributed throughout the brain, refuting the long-held notion that the frontal lobes alone are the primary location for intelligence. In particular, parts of the parietal lobes, located under the crown of the head and known to be involved in sensory integration, play a significant role. Because areas in the parietal and frontal lobes were most represented across the studies we reviewed, we called our theory of intelligence based on this network the parieto-frontal integration theory (P-FIT). The 14 P-FIT areas are involved in attention, memory, language and sensory processing.

Identifying the P-FIT network implies a new definition of general intelligence based on the brain’s measurable characteristics. Both the amount of gray matter in certain P-FIT areas and the rate of information flow among these areas are likely to play key roles in intelligence. Earlier this year studies at University Medical Center Utrecht in the Netherlands and the Chinese Academy of Sciences in Beijing used functional MRI to determine the efficiency of connections throughout the brain, pinpointing P-FIT areas where connectivity was especially associated with IQ scores. The findings support the idea that general intelligence not only arises from gray matter volume but also depends to a large extent on the white matter connections between crucial gray matter areas. More efficient connections allow information to flow faster—and quick processing times seem to go hand in hand with a high IQ.

Everyone Is Unique

But IQ scores do not tell the whole story—not even close. Intelligence seems to arise from varying combinations of the P-FIT brain areas in different people, which may explain each person’s individual strengths and weaknesses. The challenges of identifying these patterns are well illustrated by the extremely rare cases of autistic savants. Daniel Tammet, for example, is an autistic young adult with uncommonly high IQ scores. He sees numbers as colors and shapes, which allowed him to memorize the value of pi to 22,514 digits. He also learned to converse fluently in Icelandic after only seven days of instruction. Tammet leads an independent life and wrote a best-selling autobiography describing his extraordinary numerical and language ability. What would his “brain profile” show?

Although we are not currently able to deduce from a scan of Tammet’s brain how his extraordinary abilities arise, the most recent wave of neuroimaging studies has given us clues to how we might one day do exactly that. New studies have found correlations between gray matter in certain areas and specific intelligence factors.

In March psychologist Roberto Colom of the Autonomous University of Madrid and his collaborators (including me) reported on the relation between gray matter volume and different intelligence factors in 100 young adults. Each person completed a battery of nine cognitive tests known to indicate different intelligence factors, including g, fluid intelligence, crystallized intelligence and a spatial factor. We found a positive correlation between scores on the g factor and the amount of gray matter in several areas predicted by P-FIT. And once we accounted for the common g factor, we found that gray matter volume in certain brain areas was related to the other specific intelligence factors.

One of the most tantalizing ideas to come out of this recent research is the possibility of matching an individual’s gray and white matter pattern to his or her g and to other specific intelligence factors. In other words, the tissue in P-FIT areas may predict a person’s unique pattern of cognitive strengths and weaknesses across a range of mental abilities. These differing brain profiles may explain why two people with an identical IQ score may show very different cognitive abilities. The data from Madrid illustrate this idea nicely. The person in our volunteer group with the highest g score showed far more gray matter than the group’s average amount in several P-FIT areas—perhaps not surprisingly. But it is interesting to note that two people with identical g scores of 100, the average for the group tested in the study, exhibited different cognitive profiles, suggesting different cognitive strengths and weaknesses.

The idea that we all have our own pattern of variations in brain areas that contribute to different intelligence factors is underscored dramatically by a structural MRI study in March of 241 patients with brain lesions. Psychologist Jan Gläscher of the California Institute of Technology and his colleagues showed that the site of each lesion was correlated with specific factor scores. For example, perceptual organization suffered—patients had trouble consciously understanding raw information from their senses—when their right parietal lobe was damaged.

A Smarter Future

These most recent studies suggest that neuroimaging could one day become a supplement or even a substitute for traditional paper-and-pencil intelligence testing. An individual brain profile could be valuable. In education, for example, a learning program could be tailored for an individual student, at any age, based on that student’s brain characteristics. Perhaps vocational success could also be predicted—are there patterns of gray matter across some areas, for example, that make for the best teachers, fighter pilots, engineers or tennis players? People seeking a better life with vocational and career consultation certainly will want the choice of having a brain assessment if there are data to support its usefulness.

But it is worth remembering that, contrary to older dogma, the brain is not set in stone or in genetic immutability. Exactly the opposite is true. The brain is plastic—it changes. A brain profile detailing a person’s strengths would offer a guide rather than a prescription—perhaps suggesting ways to practice skills or improve education so that a person could become better suited for the activities or careers he or she is most interested in. Fascinating recent studies show that learning to juggle increases the amount of gray matter in brain areas relevant to motor activity. When the training stops, the additional gray matter disappears. Because regional gray matter is related to intelligence, can training beyond conventional education approaches be directed at specific brain areas to increase intelligence? We do not yet know, but the prospect is exciting.

The next phase of neurointelligence research may include studies designed to answer such questions, including education experiments to determine whether different strategies produce specific brain changes and whether students selected on the basis of their individual brain characteristics are more likely to maximize learning in a particular subject with one educational strategy versus another. The goal would be to enhance current educational decision making by adding customized information about each student’s brain. How any specific brain characteristic develops and how it may be influenced are critical, but separate, questions for research.

Whether everyone agrees on precisely the same definition of intelligence or not, progress in neuroscience is inexorable. We will continue to discover how the brain manages the complex information processing that undoubtedly underlies all notions of intelligence. Given the ravages of brain disease, aging, the technical needs of modern societies, the challenges of education and the joy of experiencing the world through intellect, there is some urgency to understand how smart brains work. It is not too early for discussion about the implications of the search for neurointelligence and our willingness to go where the data lead.

Boosting Healthy Brains

The latest research into the neural roots of intelligence may lead to better drugs and tools for cognitive enhancement. In the future, drugs may enhance the neurotransmitters that regulate communication among the salient brain areas underlying general intelligence or more specific mental abilities. Other drugs could stimulate gray matter growth or white matter integrity in relevant areas. Certainly such advances would be welcome as potential treatments for mental retardation and developmental disabilities. They may also be welcome by any individual looking for more intelligence.

If an effective “IQ pill” becomes available, are the societal and ethical issues the same as for performance-enhancing drugs in sports, or is there a moral imperative that more intelligence is always better than less? Apparently, many scientists agree with the latter. An online survey of 1,427 scientists conducted in 2008 by Nature found that 20 percent of respondents already use prescription drugs to enhance “concentration” rather than for treating a medical condition. Almost 70 percent of 1,258 respondents who answered the question said they would be willing to risk mild side effects to “boost their brainpower” by taking cognition-enhancing drugs. Eighty percent of all the scientists who responded—even those who did not use these drugs—defended the right of “healthy humans” to take them as work boosters, and more than half said their use should not be restricted, even for university entrance exams. More than a third said that they would feel pressure to give their children such drugs if they knew other kids at school were also taking them. Few appear to favor the “ignorance is bliss” position.

Intelligence is a critical resource for the development of civilization. As the global economy evolves and small countries compete with larger countries, assessing, developing and even enhancing intellectual talent may well become the neuroscience challenge for the 21st century.

Foods That Improve Your Brain Function

The right brain nutrients

The brain uses carbohydrates for energy and omega-3 fatty acids for the formation of its cell structure. B vitamins play an essential role in brain function. Clinical observation strongly links folic acid to brain development. In combination with folic acid, vitamins B6 and vitamin B12 help manufacture and release chemicals in the brain known as neurotransmitters. The nervous system relies on these neurotransmitters to communicate messages within the brain, such as those that regulate mood, hunger, and sleep.

In addition, foods rich in antioxidant nutrients, such as vitamin A, C and vitamin E and beta-carotene, help protect brain cells from free-radical damage caused by environmental pollution. They are known as free radical scavengers and defense from free radicals is important to protecting the brain well into the golden years. Studies suggest that taking supplements of vitamins C and E can prevent the risk of Alzheimer's disease and slow the progression of memory loss.

How brain foods help you think sound?

The brain utilizes 20 percent of the body's carbohydrate supply. When the brain receives a steady supply of sugar for fuel, it chugs along smoothly at a steady pace. But when levels of sugar in the blood fluctuate, the brain doesn't get its steady fuel supply. As a result, you may experience mental confusion, dizziness and if severe, convulsions and loss of consciousness. Foods with a low glycemic index provide brain friendly carbohydrates because they do not push the pancreas to secrete excess insulin, so the blood sugar tends to be steadier. Vegetables, legumes, whole grains, fruits and dairy products are foods with best brain sugars.

Sugars with high glycemic index can adversely affect the thinking and actions of some children. The sugars at fault include glucose, dextrose, and sucrose, and the highly refined, highly processed junk sugars found in candy, icings, syrups, packaged baked goods, and table sugar. The roller-coaster affects produced by these sugars affect moods and concentration in some children and adults, leading to sugar highs and sugar blues.

Proteins in the diet affect brain performance because they provide the amino acids from which neurotransmitters are made. The two important amino acids, tryptophan and tyrosine, are precursors of neurotransmitter. Fats are major components of the brain cell membrane and the myelin sheath around each nerve. So, our diet must include adequate amount of fat and the right kinds of fat can greatly affect brain development and performance.

Minerals are also critical to mental functioning and performance. Magnesium and manganese are needed for brain energy. Zinc is essential in protecting your mind and brain from the aging symptoms of forgetfulness. Sodium, potassium and calcium are important in the thinking process and facilitate the transmission of messages. Iron is also required to carry oxygen to the brain cells and aids in the formation of brain neurotransmitters, which affect attention and learning capacities.

List of foods that improve your brain function

Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. They also contain plenty of vitamin B, E, and magnesium which are essential to cognitive function. They can clear up that brain fog and enable you to think clearer and are positive mood enhancers. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbohydrates, macadamia nuts are much higher in fat than most nuts. Peanuts are not a good choice as many people are allergic to peanuts and have less healthy fat than many other types of nuts.

Seeds

Try seeds like sunflower seeds, sesame seeds, flax seeds, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

They boost your mood and brainpower. Sunflower seeds contain tryptophan, an important amino acid that the brain converts to serotonin, which is a natural way to relieve mild depression and insomnia. Additionally, sunflower seeds are high in thiamine, an important B vitamin, which increases memory and cognitive function.

Eggs

Eggs are a precious source of high-quality proteins and rich in vitamins and minerals. The selenium in organic eggs is proven to help your mood. Nutrient called choline, found in eggs, can help boost the memory center in the brain. Choline increases the size of neurons, which helps them fire electrical signals more strongly and rebound faster between firings.

Two antioxidants found in egg yolk called lutein and zeaxanthin help prevent the risk of age-related cataracts and macular degeneration, two of the most prevalent age-related eye conditions.

Avocado

For brain health, avocados are nearly as good as blueberries. Avocados contain mono-unsaturated fats, which contribute to healthy blood flow, the main requirement for a healthy brain. To include avocados to your diet, add 1/4 to 1/2 of an avocado to one meal daily as a side dish. Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs are a great combination that serve the above purpose.

Berries

Berries contain antioxidants that help boost cognition, coordination, and memory. Blueberries are high in fiber and low on the glycemic index, thus they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth as they boost the potency of neuron signals. They are also known as the "brain berry", and are considered a super food when eaten in their natural form. They are also known to protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease and dementia.

Antioxidant-rich strawberries can prevent age-related neurological declines by improving brain cell abilities to send and receive the ’signaling’ molecules. The brain uses these signaling molecules to communicate. Blackberries are rich in nutrients called anthocyanins that help protect our brain from oxidation stress, which in turn fights degenerative brain diseases.

Pomegranate

Pomegranates contain blueberry-like levels of antioxidants, offering brain and memory protection. It carries a lot of vitamin C, A and E as well as fiber, iron and potassium and anti-inflammatory attributes help in strengthening the immune system.

Coffee

Coffee is good for your brain. You can safely enjoy 2 cups daily. Coffee is rich in antioxidants, amino acids, vitamins and minerals. Recent findings show it to be one of the best brain foods, reducing the risks of mental decline including diseases like dementia and Alzheimer's.

Green tea

Green tea enhances memory and focus and fights mental fatigue. It contains catechines, which help you relax mentally and maintain your focus as well.

Green tea also helps maintain positive mood states and fights against many brain disorders. Polyphenols are powerful antioxidants found in green tea that can boost the availability of the important signaling brain substance dopamine in brain circuits.

Brown rice

Whole grains like brown rice are essential for maintaining concentration throughout the day and improving memory. That's because they contain the perfect mix of carbohydrates and fiber to fuel your brain while keeping you full. The low-glycemic complex carbohydrate present in brown rice is excellent for people sensitive to gluten who still want to maintain cardiovascular health. Wholegrain breads and cereals are also rich in folate and Vitamin B6, an important brain vitamin.

Chocolate

Dark chocolate has brain boosting compounds; it’s rich in antioxidants and contains several natural stimulants which increase the production of endorphins while enhancing focus and concentration. It also releases dopamine, to enhance cognition and mood. It is also rich in fiber. It has high content of flavanol epicatechin that facilitate blood supply to the brain and enhance cognitive skills.

Milk chocolate jump starts impulse control and reaction time. It has also been known to improve visual and verbal memory.

Garlic

Garlic is one of the most potent nutritious foods. It is fabulous for reducing bad cholesterol and strengthening your cardiovascular system, and it exerts a protective antioxidant effect on the brain. It can potentially help against stroke, dementia and Alzheimer’s disease.

Green leafy vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa and other green vegetables should be consumed on a daily basis. These vegetables are high in iron (slightly less "green" iron sources include beef, pork and lamb). Folate and vitamin B6, found in broccoli and kale, help convert tryptophan into serotonin, a brain chemical that boots mood alertness.

Tomatoes

Tomatoes are fantastic brain foods as there high content of lycopene make them an ideal source of unique of antioxidants. Lycopene is particularly good for brain - helps protect against free-radical damage to cells, which prevents brain from ageing and is believed to be a primary factor in cases of dementia, and particularly, Alzheimer’s disease.

Broccoli

Broccoli is a super food with high overall nutrient content. High levels of chemicals called homocysteines are linked with cognitive decline and Alzheimer's disease. In order to break themselves down, homocysteines require folate and B12 or B6, vitamins found in vegetables like broccoli. It is a great source of vitamin K, which enhances cognitive function and improves brainpower.

Wholegrain foods

Vitamins B6, B12 and folic acid are essential in protecting your memory. Wholegrain foods, such as whole grain breads and wheat germ are part of the best brain foods. Whole grain breads, cereals, barley, popcorn boost blood flow to the brain.

Wild salmon

Higher levels of omega-3 fatty acids in the blood go hand in hand with higher levels of serotonin, a mood-enhancing brain chemical. Thus, these fatty acids are responsible for improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source of these beneficial fats. Salmon is also rich in protein, calcium and vitamins A, D and B group.

Tuna

In addition to being another rich source of DHA (docosahexanoic acid), a type of omega-3s; tuna, particularly yellow fin, has the highest level of vitamin B6 of any food. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors, the "feel good" hormones along with serotonin.

Olive oil

A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Olive oil is rich in antioxidants for healthy brain function. The extra virgin organic variety is best because the oil is produced naturally without chemical treatment. Raw unprocessed organic olive oil also contains fibers, and proteins.

Avoid processed fats as eating the wrong fat can literally alter your brain’s communication pathways.

Things that drain your brain

There are some foods that will cause a brain drain and work against your efforts.
It is advised to stay away from foods with high-fructose corn syrup; sugary drinks, colas, and juices; refined white sugars; items with trans fats and partially-hydrogenated oils, and other processed foods. Alcohol and nicotine are also known to cause reduced brain function.

A high carbohydrate meal

A high carbohydrate lunch makes you feel sleepy and sluggish. It is advised to opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.

Corn syrup and sugar

They lead to health problems like diabetes and obesity, and are terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. Sugary fruit drinks, colas, and juices are among the worst offenders.

Nicotine

It constricts blood flow to the brain, so while it may soothe jittery nerves, smoking can actually reduce your brain function severely and the effects are cumulative.

Alcohol

Alcohol interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but any alcoholic drink beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.