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After Labour Day, it's back to school and back to work for many Canadians. If you're wondering how to get your brain in gear, the answer may be no farther than your refrigerator.

Scientists are learning that the right foods, eaten at the right times, can help you concentrate, stay motivated and improve your memory, and may even protect against age-related brain decline.

From carbohydrates and omega-3 fats to blueberries and spinach, research suggests the following foods and nutrients are worth adding to your back-to-school menu.

BREAKFAST

Many studies have shown that skipping breakfast reduces mental performance and concentration.

Children who miss out on breakfast are more sluggish, less attentive and have less energy for morning activities compared with their peers who eat the morning meal. Studies reveal that among adults, eating breakfast leads to improved mood, enhanced memory and increased feelings of energy.

Breakfast foods such as cereal, toast and fruit raise blood glucose levels, which in turn fuels the brain after a night of fasting. Glucose not only gives the brain an energy boost, it's also used to make acetylcholine, a memory neurotransmitter.

In a study of 60 children that assessed the impact of various breakfasts on classroom performance, boys and girls performed better on memory tests after eating oatmeal compared with sugary cereal.

It's thought that breakfast foods that provide a slower and more sustained release of glucose can boost memory and attention. Slowly released breakfast foods (also called low glycemic-index foods) include oatmeal (though not instant), bran cereals, whole-grain breads with nuts and seeds, apples, oranges, grapefruit, berries, grapes, pears, milk, yogurt and soy beverages.

MIDDAY SNACKS

Your brain relies on a steady stream of glucose, so you need to fuel it every three to four hours by eating snacks. These should boost blood glucose and keep it relatively stable until meal time - think carbohydrate (low glycemic), protein and a little fat. Try fruit and almonds, a decaf latte, yogurt and fruit, whole-grain crackers and part skim cheese or an energy bar.

LEAFY GREENS

In a recent study of 3,718 Chicago residents aged 65 and older, those who ate 2.8 vegetable servings each day had a 40-per-cent slower rate of cognitive decline compared with people who ate less than one serving.

Green leafy vegetables such as kale, arugula, Swiss chard, collard greens, rapini, romaine lettuce and spinach appear to offer the most protection. Scientists attribute the protective effect of vegetables to vitamin E, an antioxidant that guards brain cells from oxidative damage and inflammation, processes thought to increase the risk of Alzheimer's disease.

Blueberries

Studies done on elderly rats have shown that a blueberry-rich diet - equal to one-half cup daily for humans - improved memory, co-ordination and balance. In another study conducted on mice genetically predisposed to develop Alzheimer's disease, blueberries were shown to boost the communication between failing brain cells.Phytochemicals in blueberries, called anthocyanins, are thought to combat free radicals, highly reactive molecules that can damage brain cells.

APPLES

Researchers from the University of Massachusetts Lowell found mice on a diet enriched with apple juice - comparable to two eight-ounce glasses of apple juice or two to three apples a day in humans - boosted the production of acetylcholine in the brain, resulting in enhanced memory on maze tests.

Studies are under way to determine whether humans get a similar benefit.

FISH

A study that followed 815 adults, aged 65 to 94 years, for almost four years revealed that those who ate fish at least once a week were 60-per-cent less likely to develop Alzheimer's disease compared with people who rarely or never ate fish.Omega-3 fats in fish, especially DHA (Docosahexaenoic acid), helps keep the lining of brain cells flexible so memory messages can pass easily between cells. Omega-3 fats in fish can also reduce inflammation and prevent the hardening of arteries in the brain.

The best sources of DHA include salmon, trout, sardines, mackerel and herring. DHA is also added to certain brands of milk, yogurt, cheese, eggs and soy beverages.

IRON

Studies have shown that low blood levels of iron (ferritin) - even in the absence of anemia - can impair concentration and memory. Iron helps transfer oxygen to brain cells and it's used to make neurotransmitters that play a role in concentration and learning.

Good food sources include red meat, enriched breakfast cereals, whole-grain breads, dried fruit, beans, legumes, tofu and nuts. In addition to iron-rich foods, a multivitamin and mineral supplement will help menstruating females and vegetarians meet their daily iron requirements.

Next week, part 2: Do memory supplements work?

Leslie Beck, a Toronto-based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday.

lesliebeck.com