It's only found in animal-based foods like meat, oysters, seafood, eggs and milk. For strict vegans, B12-fortified soy drink or a supplement is suggested. Aim for 2 micrograms daily. Our brain, eyes and nerves depend on omega-3s to carry out their work. Low-fat protein Protein from beef, lamb, chicken and fish can create a feeling of satiation according to researcher Dr Suzanne Holt from the University of Sydney, who has developed a Satiety Index to measure the 'staying power' of foods.
Protein appears to slow down the rate of gastric emptying.
She found that increasing a meal's protein content enhances the feeling of fullness immediately after the meal and over the next 2-4 hours. Meat was more satisfying if eaten in whole pieces rather than diced or minced. The brain needs water to work. Dehydration quickly diminishes the capacity of most of our organs, especially the brain, kidneys and skin. If you work in an air-condition environment, some of this can be in the form of clear soups or weak tea.