Good nutrition for the brain must be a diet low in saturated fat and sugar, and high in foods rich in lean protein, nuts, healthy fats, fruits, vegetables and grains. These foods provide nutrients that are essential to protecting and nourishing the brain and the brain chemical plants, or neurotransmitters involved in regulating sleep, appetite and mood. Certain foods may play a role in preserving brain function. A healthy diet goes a long way in optimizing brain health.

Foods Containing Proteins and Nuts
Consumption of eggs. Eggs are the best foods as an important source of choline to make acetylcholine, a neurotransmitter or chemical messenger of the brain important for memory. Consumption of lamb, beef and turkey low fat in moderation. Meat is a source of protein and vitamin B is very good. Tryptofan rich turkey, as a precursor of the brain neurotransmitter serotonin. Lamb is rich in selenium. Selenium is a powerful antioxidant. He worked together with other nutrients to help prevent brain cell damage. Include nuts in your diet, because the nuts are rich in vitamin B1 (thiamin) that helps convert food into energy and also needed to synthesize acetylcholine. Create all the nuts become a staple in your diet for overall health.

Foods Rich Healthy Fats
Eat more omega-3 fatty acids. Structurally, the brain consists of 60% fat. For proper brain cell function, a diet with foods rich in omega-3 fats such as walnuts, flaxseed, canola oil and cold water fish is very important. According to a 2004 article published by "fats (especially omega-3 fatty acids) is the first of several dietary factors (nutrients) that influence the structure and function of the brain. Yellow tuna is a good choice because it is rich in fatty acids omega-3 and vitamin B3 (niacin) and offers dual protection against cognitive decline. These foods also provide a source of antioxidant nutrients vitamin E. Vitamin E works against oxidative damage to the fat component of the organs and tissues (like brain).

Fruit and Vegetables
Nutrients found in fruits, like cranberries, blueberries, strawberries and grape juice can help maintain cognitive function and improve working memory. They are rich in anti-oxidants and protect the brain from free radical damage. Berry fruits are a good source of potassium, folate, riboflavin, vitamin B6, magnesium and copper, which is an essential nutrient for brain health. Eat spinach excess (and sea vegetables such as seaweed) to reduce brain damage from stroke and other neurological disorders. Potatoes are a big source of carbohydrates, necessary for energy when the brain works almost exclusively on glucose (derived from carbohydrates). Potatoes are full of vitamin B6. Vitamin B6 is needed to produce a class of neurotransmitters that affect behavior, such as serotonin.

Whole Grains and Milk
Consumption of whole grains rich in magnesium such as quinoa, barley and brown rice. Magnesium helps blood vessels to relax, play a role in preventing the constriction and dilation associated with migraine headaches. Increased intake of magnesium may reduce the frequency of both tension and migraine headaches. Quinoa (as well as skim milk) is also a good source of riboflavin (vitamin B2), which helps convert food into energy within cells. Another role of Vitamin B2 (riboflavin) is to increase blood flow to brain cells.