Your Brain: The Missing Manual

A Brain-Friendly Diet

So far, you've seen how your brain runs on glucose—and how to establish a steady supply. But although glucose is your brain's fuel, it's not the only ingredient your brain needs to stay shipshape.

Here are some other diet essentials for a balanced brain:

• Protein. Proteins are broken down into amino acids—incredibly versatile building blocks that the body uses to create a variety of compounds, including key neurotransmitters involved in attention and memory. This may be the reason that protein-rich meals appear to increase alertness (or this may just be a consequence of the fact that protein slows down the absorption of glucose, stabilizing blood sugar levels). Either way, it's a good idea to eat small amounts of low-fat protein at breakfast and lunch. Popular choices include yogurt, peanut butter, or a boiled egg. More exotic but equally nutritious choices include roasted crickets and steamed mealworms.

• Fat. Fat gets a bad rap, but it's actually responsible for a lot of essential functions in the body, and the brain is no different. In fact, your neurons are in large part built out of the stuff. Their membranes are composed of fatty acids, and their long axons are often wrapped in fatty insulation (which increases the speed that the electrical signal travels from one end to the other). However, not all fats are equal. Many studies suggest that the omega 3 fats found in many fish are serious brain boosters. Diets rich in omega 3 fats are linked to healthier brains ...