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食物二：全谷类 Whole Grains

 全谷类内含丰富的维生素B群，共有八种不同的种类分别负责制造体内所需的能量，也是让神经细胞和神经传导物质生成不可或缺的。它们还能协助降低体内血糖及胆固醇。如果身体内同时缺少维生素B1、B6时，大脑运作便会迟钝、心情也会低落。由於B群维生素是协助热量和蛋白质顺利新陈代谢的重要因子，也是维持细胞正常功能的必要营养素；若摄取不足，体内的能量系统将无法供应足够的能源，大脑功能就因此而受到影响。富含B群的食物也包括：酵母、小麦胚芽、豆类、肉类、肝脏等。肉类或肝脏和洋葱、大蒜、韭菜烹调，对身体吸收B群更有帮助。

除此之外，全穀类也拥有丰富的维生素E及维生素B群、叶酸、眼尖酸等。叶酸则与神经发展、记忆力有关。叶酸不足则会贫血、生长迟缓，孕妇多补充叶酸，有助降低胎儿神经缺损的风险，菠菜、花椰菜等绿色蔬菜是叶酸的良好来源。

As the saying goes, "You are what you eat", which definitely applies to our mental functions abilities. To maintain a continued brain strength, we'll need a nutrient-rich diet which will keep our body and brain always function at its optimum level. Oatmeal, brown rice, whole-grain breads, popcorn and barley are food can help us promote healthy cardiovascular system and good blood flow throughout the organ system, which includes the brain. Oatmeal eaters will not experience a steep drop in blood-sugar levels, and that's a good thing. A dip in blood sugar can bring with it a release of hormones that affect mood. In some children, the hormones seem to affect concentration and memory.

Eating a diet with whole grains especially for breakfast is one of the key to a healthy brain.