I seen this on the Askmen.com and thought i would pass it along.[1] Top 10: Brain Foods - AskMen.com

© Thinkstock

10

Omega-3 fortified eggs

Free-range chickens fed diets high in [2] omega-3 fatty acids produce eggs with higher omega-3, consequently improving the ratio of omega-6 to omega-3. This fortification does not change the flavor or consistency of the eggs.

Pub. 09/13/10

 

© Thinkstock

9

Grass-fed beef

[3] Grass-fed beef is lower in saturated fat and omega-6 fats than corn- or grain-fed beef; a recent Clinical Nutrition study reports that improving (lowering) the ratio of omega-6 to omega-3 fatty acids provides significant health benefits. Based on these results, you may not need to supplement with omega-3 (fish and flax oil), but rather reduce the intake of foods high in omega-6 (such as most beef, eggs and dairy). Grass-fed cows may also have a lower presence of bacteria such as e coli.

Pub. 09/13/10

 

© Thinkstock

8

Greek yogurt

Greek yogurt is strained to remove the liquid whey, which creates a thick, creamy and tangy yogurt. Nutrition-wise, it may be higher in fat than American-style yogurt, but it has more protein and less added sugar (usually none). Enjoy plain Greek yogurt with a teaspoon of honey or use it to replace high-fat, creamy foods such as mayonnaise and sour cream. You can also “thin out” these foods by replacing half the amount with Greek yogurt.

Pub. 09/13/10

 

© Thinkstock

7

Chia seeds

Chia seeds are actually a more concentrated source of omega-3 than flax seed. Chia seeds can be ground and used in similar ways as flax seeds (added to [4] smoothies, cereal, yogurt, etc.) or soaked in water or fruit juice to make chia fresca. These soaked seeds are gelatinous in texture and can be used as a substitute for butter or cream cheese in recipes and as a nutrient-dense additive to salad dressings, sauces, jams, cereals, dips, puddings, or soups. It will not affect flavor and will absolutely increase the nutritional value.

Pub. 09/13/10

 

© Thinkstock

6

Quinoa

Quinoa (pronounced “keen-wah”) is one of only two vegetarian sources of complete protein (soy is the other), meaning that it contains all the essential amino acids. Use Quinoa ([5] a grain similar to couscous) as a substitute for rice or pasta in many dishes.

Pub. 09/13/10

 

© Thinkstock

5

Beans and legumes

Like whole wheat products, beans and legumes naturally provide complex [6] carbohydrates and fiber, but additionally contain high amounts of potassium and phosphorus, which are beneficial for heart and bone health, respectively.

Pub. 09/13/10

 

© Thinkstock

4

Whole wheat breads, grains and pasta

These are excellent sources of complex carbohydrates, fiber (both soluble and insoluble) and [7] B vitamins. These whole wheat brain foods are higher in protein than white grains.

Pub. 09/13/10

 

© Thinkstock

3

Raw nuts and seeds

Walnuts and almonds are great sources of omega-3. If you want to gain healthy weight, snack on [8] nuts and seeds daily; they are very nutrient-dense and also pack a lot of energy. Raw is preferable since roasted nuts and seeds are often cooked in unhealthy oils (such as hydrogenated oils).

Pub. 09/13/10

 

© Thinkstock

2

Fresh fruit

[9] Fresh fruit often gets a bad rap because it is “high in sugar,” which it is true, but it is also high in water, making it relatively low in calories for its volume. Bright-colored fruits, such as strawberries, acai, watermelon, and blueberries, are some of the most nutrient-dense foods available — containing loads of vitamins, antioxidants and phytochemicals. Choose organic when you can, especially for fruits with thin, permeable skins, such as peaches and nectarines.

Pub. 09/13/10

 

© Thinkstock

1

Green tea

Moderate amounts of caffeine can improve focus, concentration and increase circulation (especially jasmine green tea). For you daily coffee drinkers, replace one or two cups per week with a cup of fresh brewed tea or choose tea as your late-afternoon pick-me-up rather than a soda or energy drink. Already a tea fan? If you have not already done so, try loose-leaf tea — you’ll never go back.

[10] Top 10: Brain Foods - AskMen.com