e all learned the phrase "you are what you eat" way back when we were school kids, but it didn't really mean that much to us then. As adults, however, we understand the direct connection between what we eat and how we feel and function. The following are some key components in a plan to help you achieve optimum cognitive vigor:

is for Antioxidants. Certain nutrients found in our food contain compounds that act to prevent oxygen damage (oxidation) that occurs in our bodies. Oxidation is a normal process that happens every day, but the presence of antioxidants — like vitamins C and E, selenium, beta-carotene and other phytonutrients — helps to neutralize the oxidative effects. Oxidation can age and damage cells, mutate DNA, and damage tissue. If the oxidative damage is not repaired by antioxidants, a chain of events may be initiated that could possibly lead to cancer, heart disease, and neurological damage. An excellent way to keep your brain and your body young and healthy is to eat foods that contain antioxidants. Brightly and deeply colored plant foods like blueberries, blackberries, strawberries, plums, sweet potatoes, broccoli, Brussels sprouts, red peppers, avocado, and dark green leafy veggies like chard, kale, spinach, collard greens, arugula, watercress, and māche are all excellent antioxidant sources. Preliminary studies indicate that eating foods high in antioxidants improve balance, coordination, and memory.

is for Breakfast. Eating breakfast improves concentration for both children and adults. Food is fuel for your brain and skipping breakfast deprives your body of the energy it needs to help you run efficiently. People who eat breakfast have better problem-solving abilities, improved recall, higher productivity and better concentration than those who skip breakfast. A breakfast of whole-grain, high-fiber cereal with nonfat milk or soymilk is the perfect a.m. brain food.

is for Cardiovascular Health. Keeping your heart healthy also means keeping your brain healthy, since the blood and oxygen that nourish your brain get there though the same vascular system that moves blood to and from your heart. Therefore, a brain-healthy diet is also a heart-healthy diet. Keep your weight, blood pressure, blood sugar, and LDL (bad) cholesterol low and HDL (good) cholesterol high by eating a diet rich in the following:

• Fruits and Vegetables;
  
• Whole grains (barley, oats, whole wheat, etc.);
  
• Beans (soybeans, kidney, garbanzo, lentils, and black beans);
  
• Lean meats (chicken, turkey, lean beef, fish);
  
• Healthy fats (olive oil, canola oil, almonds, walnuts, pecans, peanuts, etc.); and
  
• Fatty fish (salmon, mackerel, tuna, sardines, and herring);
  

Research is showing that fish is brain food, especially fatty fish, since much of the gray matter in our brains is made of the same fatty acid that is found in omega-3 fats. Also, people who eat fish at least once a week have less incidence of Alzheimer's disease than people who never or hardly ever eat it. It seems that fatty fish also helps the aging brain function better and has anti-inflammatory properties which can reduce the risk of stroke and heart attacks.

(I couldn't resist) is for DON'T SMOKE! Smoking causes oxidative damage to your cells and restricts blood flow to your brain.

is for Exercise. Exercise improves blood flow to your brain, helps relive stress, which can cloud your thinking, and lowers blood pressure and blood cholesterol. It also improves your mood. Sedentary people who begin exercising moderately can improve their problem-solving skills. Meditation and exercise that includes meditation, like yoga, seems to increase positive emotions and immunity and relieves stress. Long-term meditators have improved concentration and perception.

There are many things you can do to improve your brain function, and one of the most obvious ones is to use it. Try to perform mentally challenging tasks and play mentally challenging games to keep your brain functioning optimally as you age. Sufficient sleep is also key, since your body repairs itself while you sleep and sleep deprivation can impair brain function. Consider trying to integrate all of these ABCs into your lifestyle to help keep your brain buzzing.