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Eating the right foods can improve your memory, lift your mood and strengthen your concentration.
Research shows that the brain works best with a protein-rich diet. School-aged children have more energy and perform better on tests when protein is a part of breakfast.
Our bodies break down dietary protein into amino acids, and the amino acids that come from the protein eaten are the building blocks of our brain’s network.
According to Psychology Today, ‘Brain cells communicate with one another via chemical messengers called neurotransmitters, which are usually made of amino acids, the building blocks of protein.”
We rely on animal and vegetable protein for our supply of amino acids. Most animal and certain vegetable proteins are considered complete proteins (or whole proteins), which have a full complement of the essential amino acids necessary for optimal dietary needs.
Q. Which foods are rich in whole protein?
A. Fish, beans, eggs, nuts and soy are some of the best as sources of complete protein that are also low in fat. See a good list here at WebMD.
Q. Are eggs a good source of protein?
A. Yes, one egg provides approximately 6 grams of protein, or roughly 12% of the Recommended Daily Value. Eggs are also a great source of choline, which is a chemical that is believed to reduce chronic inflammation and possibly help with memory.
Q. I’m worried about Cholesterol, how many eggs can I eat each day?
A. The American Heart Association says normal healthy adults can safely enjoy an egg a day.
Overall, eggs are one of the healthiest and least expensive forms of protein. If you want to create a protein plan that’s right for you, try this protein calculator from the University of Maryland Medical System, it can help you arrive at a number that is right for you.
USDA: What foods are in the Protein Foods Group?
WebMD: Good Protein
USA Today: Breakfasts with protein, fiber start the school year right
Psych Central: Rutgers scientists discover protein in brain affects learning and memory
American Heart Association: Common Misconceptions about Cholesterol
Psychology Today: Brain Power: Why Proteins Are Smart
The Franklin Institute: Resources for Science Learning, The Human Brain