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Read about brain food. Choose the correct heading for each paragraph A-G from the list of headings below. Write the correct letter of each paragraph. There are two headings that you do not need to use. There is an example to help you.
A ‘Brain foods’ are those foods which improve brain function. A diet rich in complex omega-3 acids, for example can help keep the blood vessels of the brain clear of blockages and allow nerve cells to function at a high level. Eggs and oily fish like salmon are both rich sources of omega-3 acids, and are considered to be excellent brain foods. Vegetarians and vegans can find their sources elsewhere: some nuts, seeds and leafy green vegetables such as spinach are high in simpler omega-3 acids known as alpha-linolenic acids, or ALAs, and are a healthy substitute for the acids found in fish and eggs.
B The best brain foods are complex carbohydrates. The molecules in these are long, so it takes longer for the intestines to break them down into the simple sugars the body can use. Because of this, they provide a source of steady energy rather than a surge followed by a plunge. The rate at which sugar from a food enters brain cells and other cells is measured by the ‘glycemic index’ (GI). Foods with a high glycemic index start the roller coaster of ‘sugar highs’ and ‘sugar lows’. Foods with a low glycemic index keep blood sugar levels at a more steady level, helping the body to avoid highs and lows.
C Fruits such as grapefruit, apples, cherries, oranges, and grapes have a low glycemic index. Whole fruit ranks lower than juices, because fibre in the fruit slows the absorption of fruit sugar. In the cereals and grains group, oatmeal and bran are best. Spaghetti and rice have a relatively low GI, whereas corn flakes, sugar- coated cereals, and white bread have much higher GIs. Vegetables and legumes, including soybeans, kidney beans, chick peas, and lentils are great brain foods, since they have the lowest glycemic index of any food. Potatoes and, perhaps surprisingly, carrots have a much higher GI. Finally, dairy products have low glycemic indexes; higher than legumes, but lower than fruits.
D How you prepare and eat your food also affects the way the body and brain uses it. Eating sugary food after a meal of legumes, for example, may slow the absorption of the sugar and prevent the ‘sugar blues’. Fats can also slow sugar absorption, so ice cream without sugary fruit will have a lower glycemic index than low fat yogurt with sugary fruit. It should also be noted that over-cooking some starches can be similar to pre-digesting them, thus causing them to feed their sugars into the blood too quickly.
E Proteins affect brain performance because they provide amino acids, from which neurotransmitters are made. Neurotransmitters carry signals from one brain cell to another. Therefore, the better you feed these messengers, the more efficiently they deliver the goods. The amino acids tryptophan and tyrosine are the substances from which neurotransmitters are made. Tryptophan is an essential amino acid and it must be obtained from the diet. Tyrosine is not an essential amino acid because the body can make it if need be.
F Some high protein, low carbohydrate, high tyrosine foods that are likely to rev up the brain are seafood, meat, eggs, soy, and dairy. High carbohydrate, low protein, high tryptophan foods that are likely to calm the brain include: pastries and desserts, chocolate, nuts and seeds, and legumes.
G It is very difficult to compile a list of good and bad brain foods. People do not always respond in the same way to differing ratios of protein to carbohydrates in meals, and there are also subtle sensitivities to foods that vary from person to person. Experimentation is called for, and it is up to the individual to find the combination that works best for them.
