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Boosting your IQ with Nutrition






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Have you ever thought that you can improve your intelligence with nutrients? Actually it might because recent evidence suggested that a balance diet plays a key role in improving IQ levels. However, there is no single nutrient that could boost your IQ. The key is to include carbohydrates, protein, fat, vitamins and minerals for proper brain function. Foods that supply these brain-boosting nutrients are vital for improving concentration and learning ability.

Brain Facts

Two major fuels for your brain are CARBOHYDRATES & OXYGEN

Average brain weigh 1.5 kg/3 lbs but it's utilizes 25% of body's total energy.

Brain does not store energy like muscles; therefore adequate supply of carbohydrate is needed steadily.

Brain Foods

Energetic Carbohydrates
Action Protein
Smart Fats
IQ boosting minerals and vitamins

Energetic Carbohydrates

Main energy source for your brain.

Inadequate supply might lead to poor concentration, memory, reduced alertness, and fatigue.

Choose complex carbohydrates:

Whole wheat bread, whole grain cereal, rice, brown rice, noodles, pasta, oatmeal etc.

Fruit & vegetables

Nuts & seeds

Action Protein

Key component of neurotransmitters for the brain to process information.

Saturated fat in fatty meat would interfere brain's communications.

Good choices of protein:

Lean meat, poultry, fish, egg, low fat dairy products, tofu and soy products.

Smart Fats

Omega 3 & omega 6 essential fatty acids are crucial for healthy nerve and brain cells.

Aid learning and brain development

Good choices of smart fats

Oil fish for omega-3: sardines, salmon, tuna, black cod, mackerel, herrings etc.

Plant source for omega-6: Brazil nuts, almonds, sesame seeds, and sunflower seeds.

IQ boosting minerals and vitamins

Adequate intake of vitamins and minerals enhance alertness, memory and understanding.

Iron, magnesium, phosphorus, manganese, sodium, potassium, calcium, zinc and boron.

Inadequate intake of boron has recently been found to reduce performance in mental task, attention and short-term memory.

Good source of boron:

Vegetables, nuts, apple, and dried fruits.

Vitamin B (Vitamin B1, B2, niacin, folic acid, B5, B6, B12, vitamin B12) makes brain energy.

Good source of vitamin B:

Wholegrain cereal, brown rice, barley, brewer's yeast, liver.

Tips to maintain a smart brain

Always eat breakfast. Choose congee, noodles, whole wheat bread, oatmeal, cereal, milk and fruit.

Small frequent meals, which contain protein and complex carbohydrates.

Increase intake of smart fats: omega 3 and omega 6.

Avoid sugar and sweets

Avoid smoking

Avoid caffeine in coffee, tea, color drinks.

Avoid alcohol

Learn how to cope with stress

Exercise regularly

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