Brain food

You can't eat wisdom from a spoon and there is no such thing as intelligence-promoting foods, but our brain does respond to the things that we eat and drink. Although it only accounts for three percent of our body mass, our brain utilises around 20 percent of the food that we eat. That's why it's important to ensure that our thinking organ always has an adequate supply of the nutrients it needs. Kikkoman has put together a checklist of what you can do to ensure that your body is getting the right foods in times of mental stress:

• Basically, a balanced diet that includes fresh fruit and seasonal vegetables, milk and dairy products, meat, poultry and eggs plus cereal products provides the body with all the essential nutrients and keeps the brain in excellent working order.
• Small meals consumed over the day help to prevent you feeling sluggish a few hours after breakfast and in the afternoon. Ideal between-meals snacks aresmoothies , yoghurt, fresh fruit and open sandwiches with cheese, cold meats or jam.
• Performance enhancing B vitamins are essential for brain workers and a deficiency can have a negative impact on our state of mind. For example, vitamin B1 is absolutely essential because, without it, the brain cannot use glucose - its metabolic fuel. B-group vitamins are mainly contained in wholemeal products, pork and poultry, milk and green leafy vegetables.
• Magnesium is a mineral that calms the nerves and provides protection against stress. It also has a positive impact on mental agility and brain performance. Good sources of magnesium are vegetables and wholemeal products.
• And don't forget to drink! After all, 90 percent of the brain consists of water. Dehydration causes concentration to decline and has a negative effect on general well-being. That's why it's important to drink at least 1.5 litres of water over the course of the day, preferably mixed with fruit juice or vegetable juice.