The brain has been labelled the most "selfish" organ of the body, in that it will deprive all other organs of nutrients (vitamins, minerals and carbohydrates) rather than itself in the case of nutritional scarcity. Glucose - the breakdown product of carbohydrate - is the brain's main food source. This energy source helps our brains to perform simple tasks we take for granted such as: thinking of a loved one, remembering a funny moment, or even the basic movement of picking up a glass to take a sip of water.

We now know that correct nutrition is essential for good health - physical and mental. Healthy eating is the key to being alert, solving problems and learning hard.

Our bodies need at least 40 different nutrients every day to ensure that we maintain adequate brain function and good health. Although most foods contain more than one nutrient, no single food provides all the necessary nutrients.

In order to ensure that we get all of these nutrients, it is important to eat a wide variety of foods every day. To help ensure this, food guidance plans generally organise foods into 5 different groups according to their nutrient profiles. The way to ensure variety, and with it a well-balanced diet, is to select foods each day from each of the 5 food groups:

1. Breads, cereals and other grain products
2. Fruit and vegetables
3. Meat, fish and poultry
4. Milk, cheese and yoghurt
5. Fats and sugars (these contain very little nutrients and are high in calories and therefore their intake should be limited).

In addition to eating the variety of foods above, it is important to spread food intake throughout the day so as to ensure a constant fuel supply. "Breakfast is the most important meal of the day", mom always said. SHE WAS RIGHT. For years, researchers have known breakfast provides the essential nutrients and energy needed for concentration while eliminating hunger symptoms like headaches, fatigue, sleepiness and restlessness.

One of the strongest forces competing for children's attention, especially in the morning, is the lack of nutritious food and adequate food energy that produces a gnawing feeling of hunger. This condition termed "transient hunger" is not related to a child's overall nutritional status or even to the overall economic status of the child's family, but rather to a lack of nutritious food and adequate calories. Researchers have documented that transient hunger causes physical, mental, and behaviourial symptoms that prevent children from learning. Behaviourial outcomes of transient hunger may be labelled by teachers as "hyperactivity" or "restlessness". It is therefore important that everyone ensures an adequate intake at breakfast time.

There are certain nutrients that are thought to have a specific role in mental function. These include:

• Choline for memory. Found in liver, soybeans, cabbage, cauliflower, eggs.
• Zinc for mental responsiveness. Found in shellfish, seafood, meat, liver, eggs.
• Iron for mental performance. Found in liver, meat, poultry, egg yolk, dark green vegetables, legumes.
• Vitamin B6 for nerve function. Found in pork, liver, cereals, milk, egg yolk, legumes, bananas, potatoes.
• Vitamin B12 for nerve function. Found in liver, kidney, milk and dairy foods, meat, eggs.

It is not necessary to go out and buy these nutrients in supplement form, as a healthy balanced diet should provide you with the necessary amounts.