It seems nowadays there is a desire for many to mentally be at a consistent high drive. Whether you are working job(s) while attending school, a parent working extra hours trying to balance home and work life, a student trying to compete in our ever changing marketplace or all of the above – one thing is clear: there is no time for brain fog, lack of focus, concentration, and daydreaming and the alike. The mentally strong will survive and I have created the ultimate guide to whip your brains into shape.Increasing memory is very similar to enhancing your physique. You have to train, exercise, challenge, stay consistent and eat the right foods. For you couch potatoes, I can hear your hearts beating rapidly all ready, that sounds like too much work! Well, unfortunately just sitting in front of the television will not improve your physical appearance or your mental prowess. So for those of you ready to sweat, here is the mental exercise regimen to whip your brain into shape!

In the upcoming weeks I will be covering four crucial exercise drills to help those who desire to create a Mega Brain. In the following order you will learn about proper 1) Nutrition, 2) Memory Techniques 3) Brain Exercises and 4) Mood to enhance your mental performance.

How the mind processes new information:
1) Pay Attention & Focus
2) Concentrate on the Subject
3) Recovery

Have you heard the information that you are trying to store clearly? Did you give your 100% effort? These are questions that must be answered with an unwavering YES!

Fixate your mind on the new subject that you are trying to learn for 10 seconds.If the first 2 steps are followed you have already given yourself an excellent chance of recovering the information from your brain.
I know this seems like basic common sense but you would be surprised how many people miss this step. I know I have been caught daydreaming while listening to a tape and then wonder why later, Hey I didn’t get any of that!

Studies have shown that the brain needs at least 8 seconds to start the process of moving information to the short to long term memory bank.Now that you have transitioned the new information from short to long term memory, you can rest assured that it is stored in that good ole trusty noggin of yours. Organizing your mental storage like a file cabinet, makes it easier for you to access the information for later.

I. NUTRITION

Presented here are things to eat that support the antioxidants, omega-3 fatty acids, mono-unsaturated fat, fiber, vitamins and minerals that your body may need to sustain mega brainpower. As we age the more it becomes essential to establish a healthy habit of eating, as many studies have shown changes in diet may prevent mental illnesses. Again, this sounds very similar to the advice you may hear to attain an overall good bill of health, which should assure you that the mind to body connection is real.

Numerous studies have led researches to believe these vitamins known as antioxidants could help protect your brain cells from free radicals which can help deteriorate your brain. Most experts recommend a range of 400-1,000mg for Vitamin E and 500-1,500 for Vitamin C.

Antioxidants Vitamins C & E
Recommended doses 500-1,500mg daily
Vitamins C food sources
mg per 100 gram of food portion
Rose hip extracts
1000 +
Blackcurrant
200
Guava
up to 200
Strawberry
80
Lemon
60
Orange
50 +
Kiwi Fruit
50 +
Clementine
40 +
Grapefruit
36 +
Raspberry
30 +
Lychees
30 +
Nectarines
30 +
Peaches
30
Mangoes
30
Peppers
70 +
Spring greens
70 +
Brussels sprouts
60 +
Broccoli
44
Curly Kale
70 +
Gourd
35 +
Mange-tout peas
30 +
Cauliflower
27
Tomato
20 +
Green Cabbage
20 +

Recommended doses 400-1,000mg daily
Vitamin E Rich Food Sources
mg per 100 gram of food portion
Sunflower oil
49
Cottonseed oil
43
Safflower oils
40
Hazelnuts
up to 25
Almonds
24
Wheat germ
22mg
Rapeseed oil
22
Cod liver oil
20
Mayonnaise
19
corn oil
17
Soya bean oil
16
Peanut oil
15
Pine nuts
13
Popcorn
11
Samosas
10 +
Peanuts
10
Margarine
up to 8
Brazil Nuts
7
Marzipan
6 +
Other spreads
2-6mg
Sweet Potato
4.5
Walnuts
3
Egg Yolks
3 +
Muesli
3mg
Avocado
up to 3
Flapjacks
2.8
Sponge Cake
2.4
Battenburg Cake
2.4

Mostly everyone knows what fiber is good for, but do you know that many experts believe fiber may help release toxins not just in your body, but in your brain as well? Many have claimed to feel the benefits of clearer thinking after waste release from their body.

Recommended doses 25 to 30g daily
Fiber Food Sources
(based on levels per 200-Calorie serving)
Corn Bran22g
Fiber Cereal14g
Wheat Bran12g
Oat bran12g
All Bran Cereal10g
Rice Bran6g

Navy beans19g
White beans19g
Yellow beans18g
French beans17g
Adzuki beans17g
Kidney beans16g
Lentils16g
Cranberry beans16g
Pinto beans15g
Mung beans15g
Black beans15g
Lima beans14g
Garbanzo beans12g
Fava beans9g

Omega 3 & monosaturated fats are probably one of the most known fats for your brain. This is because Omega 3 & 6 are essential building blocks for creating healthy brain cells. Obviously brain power starts with your brain cells and this is a mandatory fatty acid you will need to promote cognitive brain function.

Recommended doses 500-1,000g daily
Omega 3 fatty acid DHA food sources
mg per 100 gram of food portion
Eel
2100
Lamprey
2100
Tuna
1800
Mackerel
1673
Rainbow trout fillet
1251
Salmon fillet
1002
Trout
1002
Herring salted
953
Sushi with tuna, without seaweed
739
Vendace salted lake fish
708
Red fish
649
Baltic herring
529
Halibut
520
Whitefish, pollan, lavaret
493
Mussel in water
367
Egg yolk
315
Zander, pike-perch
301
Pike
217
Lutefish
216
Cod
195
Egg, quail
190
Liver
146
Flounder
133
Shrimp
122

Flax seeds

Fish Oil
Cod Liver Oil

Recommended doses 30% of your caloric intake per daily
Monounsaturated Fats
(based on levels per 200-Calorie serving)
Sunflower Oil
19g
Hazelnut Oil
18g
Macadamia nuts
17g
Olive Oil
17g
Canola Oil
16g
Vegetable Oil
16g
Olives
16g
Hazelnuts
15g
Margarine
16g
Pecans
12g
Avocados
17g
Almond butter
12g
Almonds
11g
Cod liver oil
10g
Cashew
10g
Coriander spices
9g
Halibut
9g
Mustard seed
8g
Pistachio
8g
Peanut butter
8g

A few recent studies have led researches to believe that there are long term benefits of taking beta-carotene to sustain basic cognition and short term memory. Theories from numerous studies suggest that beta-carotene helps with free radical damage to the brain.

Recommended doses 15-50mg daily
Beta Carotene
(based on levels per 200-Calorie serving)
Peppers, hot chili
63455mcg
Lettuce, cos or romaine, raw
61469mcg
Lettuce, green leaf, raw
59240mcg
Kale, cooked, boiled, drained, with salt
58388mcg
Lettuce, red leaf, raw
56182mcg
Spinach, cooked, boiled, drained, without salt
54668mcg
Dandelion greens
52890mcg
Pokeberry shoots
52195mcg
Carrots
51640mcg
Spinach
51100mcg
Mustard greens
50096mcg
Turnip greens
45741mcg
Cabbage
41200mcg
Pumpkin
40836mcg
Collards
37880mcg
Kale
36900mcg
Grape leaves
34821mcg
Watercress
34802mcg
Beet greens
34499mcg
Cilantro leaves
34169mcg
Beet greens
34000mcg
Chicory greens
29827mcg
Lambs quarters
29295mcg
Parsley
28079mcg
Basil
27323mcg

Folic acid has been embrassed by the medical community for its nutrients to promote proper brain health. A B-Vitamin that is used by the body to help form new cells, the lack of this vitamin has thought to induce moodiness and extreme mental disorders.

Recommended doses 400mcg daily
Folic Acid
(based on levels per 200-Calorie serving)
Soy Beans330mcg
Spinach240mcg
Lentils180mcg
Sunflower152mcg
Potatoes140mcg
Enriched Ready to Eat Cereal & Bread135mcg
Asparagus130mcg
Black Eyed Peas105mcg
Carrots100mcg
Kale100mcg
Mushrooms98mcg
Collard Greens88mcg
Orange Juice80mcg
Green Beans71mcg
Endive70mcg
Cauliflower44mcg
Beets42mcg
Okra37mcg
Cabbage25mcg
Grapefruit Juice23mcg
Pineapple Juice23mcg
Peas22mcg
Tomatoes13mcg

I’m sure you have seen Resveratrol marketed all over the Internet as the next big fat burner to take America by storm. This antioxidant found primarily in plant based fruits offers many health benefits from weight loss, healthy skin, cholesterol and the list goes on, but it also is believed to protect body and brain cells. Recent studies have suggested that patients with brain injuries were faster to recover when Resveratrol was given.

Recommended dosages 100-200mg daily
Resveratrol

Blue Berries
1 cup
Peanuts
In moderation
Cranberries
1 cup
Grapes
1 cup
Red Wine
In moderation

Honorable mentions:

SeleniumA mineral known for its powerful antioxidant properties, may increase cognitive function and improve mood. Recommended doses 80-200mcg
Alpha Lipoic AcidA antioxidant created by the body found in cells. Believed to offer neuro-protection in the form of battling free radicals. Recommended doses 30-200g
InositolRegulates proper cellular function. Recommended doses 12-18g

Of course there are other vitamins, minerals, amino acids, herbs and so forth that are marketed as brain enhancing nutrients. However, i have covered the most well-known, proven, and those richest in content. Please stay tuned for my second chapter which will cover Memory Techniques.

The author Joe Easter is Co-Founder of Pascua Nutrition Labs LLC. A company responsible for the making the Worlds First & Only Complete All Natural Brain Supplement – MEMOSYNE. FREE TRIAL at TryMemosyne.com If you found this article beneficial please follows us at www.TheCompleteBrainBlog.com