Brain Foods

Survival of the fittest and happiest.
All functions are supported by many elements.

The brain
functions to control the central nervous system - it regulates all human activity.

Give it lots of water, oxygen and...
nutritious food. Neurotransimitters are made from amino acids in protein. Protein should come earlier in the day to keep up the performance.
Vitamins and Minerals convert amino acids into powerful neurotransmitters.
B-complex vitamins NB, as well as A, C , E.
Minerals - Magnesium and manganese needed for brain energy, sodium, potassium and calcium help with transmission of messages.
Carbohydrates are good for serotonin, will help feeling relaxed, so eating it at night should help sleep.
FAT - omega-3 fatty acid - oily fish like tuna, salmon, trout, herring, mackerel, anchovies...
botanical sources -seed oil from: chia, kiwifruit, perilla (shiso), flax (linseed)... (see *)

Four major neurotransmitters:

Acetylcholine - excites other neurons, is involved with voluntary movement of muscles, behavioural inhibition, drinking and memory.

Acetylcholine rich foods: egg yolks, peanuts, wheat germ, fish, milk, cheese... broccoli, cabbage and cauliflower.

Norepinephrine - synthesised form of dopamine
As a stress hormone, norepinephrine affects parts of the brain where attention and responding actions are controlled. Along with epinephrine, norepinephrine also underlies the fight-or-flight response, directly increasing heart rate, triggering the release of glucose from energy stores, and increasing blood flow to skeletal muscle.

BANANAS are rich in tyrosine which is the precursor of norepinephrine and dopamine

Dopamine - behavior and cognition, motor activity, motivation and reward, sleep, mood, attention, and learning.

Dopamine rich foods include all proteins (meat, milk products, fish, beans, nuts, soy products). 3-4ounces of protein will help you to feel energized, more alert and more assertive.

Serotonin - modulation of anger, aggression, body temperature, mood, sleep, sexuality, and appetite. Usually inhibiting - too much will make you drowsy.

Serotonin rich foods are carbohydrate based - pasta, starchy vegetables, potatoes, cereals, breads.

brainfoods
wikipedia - arousal
more chia
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