Boosting your IQ with nutrition

Have you ever thought that you can improve your intelligence with nutrients? Actually it might because recent evidence suggested that a balance diet plays a key role in improving IQ levels. However, there is no single nutrient that could boost your IQ. The key is to include carbohydrates, protein, fat, vitamins and minerals for proper brain function. Foods that supply these brain-boosting nutrients are vital for improving concentration and learning ability.

Brain Facts


Two major fuels for your brain are CARBOHYDRATES & OXYGEN


Average brain weigh 1.5 kg/3 lbs but it's utilizes 25% of body's total energy.


Brain does not store energy like muscles; therefore adequate supply of carbohydrate is needed steadily.

Brain Foods

  1. Energetic Carbohydrates
  2. Action Protein
  3. Smart Fats
  4. IQ boosting minerals and vitamins

Energetic Carbohydrates

 Main energy source for your brain.

 Inadequate supply might lead to poor concentration, memory, reduced alertness, and fatigue.

 Choose complex carbohydrates:



Whole wheat bread, whole grain cereal, rice, brown rice, noodles, pasta, oatmeal etc.


Fruit & vegetables


Nuts & seeds


Action Protein


 Key component of neurotransmitters for the brain to process information.

 Saturated fat in fatty meat would interfere brain's communications.

 Good choices of protein: 



  •  Lean meat, poultry, fish, egg, low fat dairy products, tofu and soy products.


Smart Fats


 Omega 3 & omega 6 essential fatty acids are crucial for healthy nerve and brain cells.

 Aid learning and brain development

 Good choices of smart fats



  • Oil fish for omega-3: sardines, salmon, tuna, black cod, mackerel, herrings etc.

  •  Plant source for omega-6: Brazil nuts, almonds, sesame seeds, and sunflower seeds.


IQ boosting minerals and vitamins

 Adequate intake of vitamins and minerals enhance alertness, memory and understanding.


 Iron, magnesium, phosphorus, manganese, sodium, potassium, calcium, zinc and boron.


 Inadequate intake of boron has recently been found to reduce performance in mental task, attention and short-term memory.


 Good source of boron:
 Vegetables, nuts, apple, and dried fruits.


 Vitamin B (Vitamin B1, B2, niacin, folic acid, B5, B6, B12, vitamin B12) makes brain energy.



 Good source of vitamin B:

 Wholegrain cereal, brown rice, barley, brewer's yeast, liver.


Tips to maintain a smart brain



Always eat breakfast. Choose congee, noodles, whole wheat bread, oatmeal, cereal, milk and fruit.


Small frequent meals, which contain protein and complex carbohydrates.


Increase intake of smart fats: omega 3 and omega 6.


Avoid sugar and sweets


Avoid smoking


Avoid caffeine in coffee, tea, color drinks.


Avoid alcohol


Learn how to cope with stress


Exercise regularly



  1. 2 Whole-wheat toast with scrambled egg
    1 cup of orange juice


  1. Cashew Nuts & Chicken Vegetables Stir Fry (See recipe)
  2. 1 cup cooked brown rice
  3. 1 cup cooked green leafy vegetables
  4. 1 small fruit

Afternoon snacks:

  1. 1 cup low fat fruit yogurt
    or 1/2 cup of dried apricot


  1. 1 cup cooked rice
  2. Steamed black cod with Lee Kum Kee black bean sauce
  3. 1-cup stir-fry pumpkin
  4. 1 small fruit

Cashew Nut Vegetable Stir Fry (Serve 4-6)



Chicken breast (stripped)

6 oz

Green pepper

1 cup sliced

Red pepper

1 cup sliced

Red onion

1 cup sliced

Choy sum

4 oz shredded

Bean sprouts

1/2 cup

Vegetable oil

2 tablespoons

Lee Kum Kee Premium Oyster Flavored Sauce

2 tablespoons

Lee Kum Kee Hoisin Sauce

2 tablespoons

Lee Kum Kee Premium Soy Sauce

2-3 tablespoons


5 tablespoons

Cashew nuts, toasted

75 g

Sesame seeds, toasted

1 tablespoons











1. Heat oil in non-stick saucepan. Brown chicken strips over high heat until tender.

2. Add choy sum, green & red peppers, red onion, and bean sprouts, Stir-fry over a high heat for 3 - 4 minutes.

3. Mix Lee Kum Kee Premium Oyster Flavored Sauce, Lee Kum Kee Hoisin Sauce and Lee Kum Kee Premium Soy Sauce with water and add to saucepan. Stir-fry for a further 1-minute.

4. Add cashew nuts & sesame seeds and toss together. Serve over brown rice and vegetables.


Written By: Sylvia See Way Lam APD



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