Brain Foods Macro Nutrients

Brain needs proteins to keep us alert, calm, feel pleasure. Fats (Omega3) are needed for growth and maintenance. Carbohydrates (glucose) helps proteins work efficiently.

Proteins

There are two proteins (Tryptophan and Tyrosine) that create chemicals which effect whether we are alert or calm.
Tyrosine effects the alertness. It is not an essential amino acid. If the diet lacks Tyrosine, the body will make it on its own. Tyrosine needs Vitamin B6, iron and calcium to produce Dopamine, epinephrine, and Norepinephrine to keep brain alert. Sources for Tyrosine are almonds, pumpkin seeds, sesame seeds, dairy products and lima beans.
Dopamine gives the feeling of pleasure, sexual arousal and penile erection.
Norepinephrine helps with motivation, alertness, and concentration.

Tryptophan effects the calmness of the brain. The Tryptophan is an essential amino acid which can not be made by human body. The Tryptophan competes with other amino acids to enter the brain with the help from carbohydrates. The ratio of proteins to carbohydrates, and the ratio of Tryptophan and Tyrosine influence the alertness of the brain. On one extreme, a 'High Protein (Tyrosine) and low or no-carbohydrate' diet will make one feel edgy. On the other extreme, a  'High Tryptophan and high carbohydrate'  will have sedative effect. This explains the old Indian custom of drinking a glass of warm milk with plenty of sugar  as a sedative before going to bed.
Tryptophan needs Calcium, Magnesium, Chromium, and Vitamin A to produce Serotonin that helps relax brain. Good food sources for Tryptophan are: Brown rice, Dairy products, meats, peanuts, and sesame seeds.

Fats

Good Fats Bad Fat

Sixty percent of the brain is fat. An infant is born with DHA (Omega 3) and ARA (Omega 6) fats which provide for the basic structure of the brain. These fats are present in the breast milk along with other nutrients help brain growth. In 2002, FDA approved these fatty acids to be added to infant formula. In the early years (about first 12 years), these fats build the brains, and later on help maintain the brain cells specially with the help of other nutrients such as Choline.

Primary source for DHA is fish and marine algae. Other sources are Flaxseeds, Walnuts, Pumpkin seeds and Spinach. The primary source for ARA are plant oils, such as Canola oil, Olive oil.

Carbohydrates

Carbohydrates create glucose, that helps Tryptophan to sneak into brain and generate Serotonin. The brain is a major user of Glucose. Glycemic Index becomes important. If we eat excessive simple carbohydrates, body responds with generating too much insulin to bring glucose level depriving the brain of the glucose. Brain needs a steady supply of glucose. Complex carbohydrates provide steady that have moderate to low Glycemic Index.