Best Brain Foods

When you need to concentrate, research shows that eggs and other foods that contain "choline" are your best bet. Choline is a nutrient that helps transfer messages between nerves in your brain - in other words, it keeps you sharp. One large hard-boiled egg has about 113 mgs of choline - that's 20 percent of the daily-recommended intake for men and 25 percent for women. Pair it with a cup of almonds -- and you'll add 52 more milligrams to your total choline intake.

Snacking on blueberries and "nuts or seeds" is another way to stay focused all day. The blueberries help protect your brain from oxidative stress, while sunflower seeds offer just the right amounts of vitamin e and magnesium. According to researchers at the university of Maryland medical center, magnesium prevents migraines by helping you stay relaxed. In one study, people who took magnesium reduced the frequency of migraine attacks by 41.6 percent - that means someone who usually suffers from about 12 migraines a year would only have 7! You can get 1/3 of your daily magnesium from about a quarter of a cup - or one small handful of sunflower seeds.

Another surefire way to boost concentration is eating a meal that includes both fish and quinoa. The omega-3 fatty acids found in fish are one of the primary building blocks of brain tissue, so they're essential to "boosting brainpower." Quinoa is a cross between a seed and grain and it's packed with protein - which research shows - helps stabilize blood sugar levels and keeps energy levels high. Quinoa is also a good source of iron and vitamin b2, which are crucial when it comes to generating energy. One study from Colorado state university found that people with low iron levels appeared tired and lazy and couldn't keep their mind from wandering. One thing to consider is that it'll take a little more than these key ingredients to keep you focused throughout the day. Combine these foods with a good night's sleep and then kickstart it all with a balanced breakfast. Just remember not to eat too little or too much. Hunger pangs or feeling bloated and lethargic from over-eating can break your focus too.

Sugar-packed energy drinks are loaded with stimulants like caffeine, guarana and taurine - which have been known to increase the "stickiness" of blood and raise the risk of blood clots. A team of researchers at the Henry Ford Hospital in Detroit linked energy drink consumption to increased heart rate AND high blood pressure. As a result, the American Heart Association warns that anyone with cardiovascular problems -- should avoid or at least cut back on energy drinks. Instead, turn to foods like soy nuts, watermelon and low-fat dairy for an added boost! Soy nuts contain omega-3 fatty acids, which are great for your whole body, but especially your circulatory system. Studies have shown these fatty acids can help lower cholesterol levels and relieve stress on your arteries.

Watermelon is dripping with four essential nutrients that can help fight fatigue, including: vitamin C, lycopene, iron and potassium. Arizona State University researchers found that vitamin C helps the body absorb nutrients - resulting in higher energy levels and an increased ability to burn fat. Not to mention, watermelon is a great source of water - and hydration and energy go hand-in-hand. Low-fat dairy products like yogurt, milk and cheese are also high-energy foods because they're packed with zinc. Studies show that zinc plays an important role in at least 80 reactions in your body that increase energy. Zinc also rids your muscles of carbon dioxide, which can cause fatigue. One cup of low-fat yogurt topped with blueberries, walnuts or flaxseed is a great afternoon snack to help you power through your workday.

the more stressed you are the more likely you are to gain weight. But only if you're eating the wrong foods or ones that are notoriously high in processed carbs unhealthy fat and preservatives. The RIGHT foods, on the other hand, may not only relieve stress, but they can also help you lost weight. Leafy green vegetables, almonds and low-fat cottage cheese are 3 stress-fighting foods that you can easily squeeze into your diet.

Leafy greens such as arugala, chard and spinach are rich in the B vitamins that help produce feel-good hormones in your brain. In fact, a study published in the Journal of Neuroscience Nursing found that a LACK of vitamin B6 can cause nervousness, irritability, even depression. Crunching on a serving of almonds can obviously help relieve that stress that builds up in your jaw, but it's the vitamins you're sinking your teeth into, that really do the trick. Almonds are packed with vitamins B and E, as well as magnesium, zinc, and the hormone serotonin. Stress hormones can deplete your body's supply of magnesium, reducing your ability to cope with everyday pressures. So eating almonds can help settle your nerves. For a cold stress-fighting snack, combine berries with a half-cup of low-fat cottage cheese. The protein and calcium in cottage cheese will keep you feeling full, and the vitamin C from the berries act as antioxidants. Not to mention, a half-cup of low-fat cottage cheese is only 79 calories.

the next time you're feeling blue, find comfort in foods that can boost your mood without making you feel like you need to hit the gym. Spinach, garlic and dark chocolate each have their own special way of increasing levels of serotonin in your body. Serotonin acts as a link between neurons and cells in the brain triggering responses that can boost mood and help you relax. Researchers at Indiana University found that low levels of serotonin can lead to depression, anxiety and excess anger. Since spinach is loaded with folic acid, a nutrient that aids in the production of serotonin, it can actually put a smile on your face. The more folic acid you have in your diet, the more balanced your mood will become, while feelings of anger and depression decrease. While spinach will boost your happiness, garlic can help you feel more relaxed and calm. Research has found that enzymes in garlic can help increase the release of serotonin, that feel good neurotransmitter. It's easy to add more garlic to your diet by tossing a few extra cloves into your next pasta sauce or healthy stir-fry.

dark chocolate supplies the same quick euphoric rush you're used to when eating comfort foods. Dark chocolate is rich in antioxidants and it contains a mild mood elevator called PEA or phenyl-ethylamine, which is found in high concentrations in happy people. The antioxidants in dark chocolate can improve heart health, lower blood pressure, and increase flow of blood to the brain. In one Italian study, people who ate dark chocolate every day for two weeks showed decreased blood pressure levels, compared to those who had nibbled on white chocolate. Look for chocolate that is 60 percent cocoa or higher and remember portion control.

Steak shouldn't be part of your daily diet, but a 6-ounce sirloin is a powerful tool that can help improve your sex life. Protein has been shown to naturally boost levels of dopamine and norepinephrine - two chemicals in the brain that heighten sensitivity during sex. Steak is also packed with zinc and zinc boosts libido by reducing production of prolactin, a hormone that may interfere with arousal

While you may not feel super sexy when you're spitting out watermelon seeds, this juicy fruit is rich in an amino acid called citrulline. Texas A&M researchers say citrulline relaxes blood vessels throughout the body in the same way that Viagra and other drugs meant to treat erectile dysfunction do. Cucumbers and cantaloupe also contain citrulline, but have far less than watermelon. Avocadoes are rich in B6 and research shows that vitamin B6 is one of the nutrients necessary to maintain normal testosterone levels.

When it comes to building muscle, there's no better place to start than in the kitchen. Yes, lifting weights is important, too, but by eating the right foods, you can help your muscles recover faster, increase in size and grow stronger after every workout. So if you're ready to whip up a batch of biceps or lean legs, just add chicken, yogurt and quinoa to your shopping list. A skinless chicken breast is one of the leanest sources of protein you can eat. A single serving delivers 26 grams of protein and less than 1 gram of saturated fat. And since chicken breast is also cheap and easy to cook, there's really no excuse for not embracing it.