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Protein, An Important Nutrient To Boost Brain Power

11.27.2013 · Posted in Medicine

Protein builds up essential neurotransmitters like dopamine, norepinephrine. Protein is essential for proper brain functioning. Dietary protein is our main source of amino acids, the building blocks for both neurotransmitters and body tissues. With the correct balance of amino acids, you can improve your attention span and be able to retain optimum memory and concentration levels for long periods of time.

Protein triggers alertness-inducing neurotransmitters, while carbohydrates trigger drowsiness. Simply put: for maximum brain functioning, you need to eat more protein and less carbohydrates. A good daily guideline is one gram of protein for every two pounds of body weight. If you weigh a hundred and fifty pounds, your daily protein intake should be no less than seventy grams. A can of tuna has twenty-eight grams, and two eggs have sixteen grams. You get the idea. You can get seven grams in a cup of milk or almond milk (unsweetened and fortified with protein powder), or an ounce of cheese or meat. Seek out high protein foods and  incorporate them into each meal.

Top 10 Protein Rich Foods

 

1. Red meat such as beef, pork, and liver

2. White meat such as turkey, chicken and fish

3. Egg whites

4. Dairy products

5. Tuna and other lean fish

6. Legumes and beans

7. Nuts and seeds

8. Algae (Spirulina)

9. Vegetables.

10. Seitan & tofu

Please note: Seitan or tofu are not recommended as they are highly processed but regardless of that fact they are high in protein and low in net carbs. They are often the only real choice for those who don’t eat animal products. Seitan is a meat substitute. It is prepared from whole-wheat flour mixed with sufficient amount of water, kneaded and rinsed in water, expelling starch. Finally, although legumes and beans have a high carbohydrate content, this is offset by their high fiber content and minimal effect on the blood sugar. This is known as low NET carbs, which is what we are hoping to accomplish with our diets.

Top 10 Vegetarian Protein Rich Foods

 

1. Cottage cheese, non-creamed cheese, dry cheese, and non-fat cheese

2. Dried seaweed and spirulina

3. Tofu, seitan or processed meat substitutes

4. Rice protein

5. Pea protein

6. Hemp seeds

7. Nuts such as: cashew nuts, walnuts, and almonds

8. Egg whites

9. Beans

10. Seeds

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