WE know much more about how certain foods enable the human brain to focus more, stay motivated, improve memory and maybe even slow down brain decline that comes with age.

Get back into gear after a holiday, Leslie Beck, Canada dietician at Life Health reminded readers -- with a diet that starts when your feet first hit the floor.

Research suggests breakfast, for instance, can improve mental performance and concentration. How so?

Cereals, toast and fruit raise blood glucose levels which, in turn, fuels the brain after a night of fasting. Glucose kickstarts mental energy, as it makes acetylcholine, a memory neurotransmitter. It is thought (that) these breakfast foods provide a slower, more sustained release of glucose. And can boost memory and attention.

To take advantage of solid research to boost your workday, try a slow steady stream of glucose, found in fruit, almonds, decaffeinated latte (coffee with milk), yoghurt (curd), wholegrain crackers with light cheese or an energy bar.

Leafy greens prevent cognitive decline, due to their rich Vitamin E antioxidants that guard brain cells from oxidative damage and inflammation processes, thought to increase mental decline.

Blueberries improve memory, coordination and balance. Apples help the production of acetylcholine, an enhanced memory agent in the brain.

Everything you have heard about fish as brain food is true. And more. Omega-3 fats in fish keep the lining of brain cells flexible so (that) memory messages pass easily between cells. Omega-3 fats in fish can also prevent inflammation and reduce hardening of arteries in your brain. Try salmon, trout, sardines, mackerel and herring.

Add milk, yoghurt, cheese, eggs and soya beverages. And expect much more from your brain at work.

Iron is another must. It transfers oxygen to brain cells and creates neurotransmitters that help you to concentrate and learn. Throw in a bit of iron through red meat, enriched breakfast cereals, wholegrain breads, dried fruit, beans, legumes, tofu and nuts.

Add a multivitamin and mineral supplement for extra iron to boost your brain on the go.

There you have it. The formula for extra zest after a holiday.

Hit new strides with your brain back in gear. Ready. Set. Go!

This feature has been sourced from Dr Ellen Weber's BrainBasedBusiness, which suggests how to use your brain to succeed in business. Dr Weber is an internationally known curriculum leader, speaker, mentor and columnist, who teaches business executives brain-based approaches to medical professionals at the University of Rochester. She also serves on several boards and committees as a volunteer to help handicapped youth.

Photograph: Getty Images

Disclaimer: While we have made efforts to ensure the accuracy of our content (consisting of articles and information), neither the web site nor the author shall be held responsible for any losses/ incidents suffered by people accessing, using or is supplied with the content.