For your brain to work optimally, it needs to be provided with the right food. So you can effectively increase your performance with the right vitamins, minerals, and nutrients in the long term.
Did you know that at only 2% of body mass, it uses a total of 20-25% of the energy and oxygen the body needs every day?
It is home to more than 100 billion nerve cells, each connected to and communicates with countless others. The brain is so vital that when there is a shortage of nutrients, the supply to all other organs is limited first.
Nevertheless, even minimal supply shortages are enough to impair brain performance.
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Food for the brain in summary
Are you often in a bad mood, have problems concentrating, or tire quickly during mental exertion? Then perhaps you should change your diet. Eat right, think easier.
The brain and your entire body need plenty of fluids to function correctly. Sugar, on the other hand, is the number one brain killer.
- Experts recommended an intake of one to two liters of fluid per day. Because if your organism gets too little fluid, the consequences are headaches, fatigue, and concentration problems.
- If your body gets too little water, your metabolism also slows down. Nutrients travel more slowly through your organism and reach the brain much more slowly.
- Taking sugar can increase your performance and concentration in the short term, but it drops off just as quickly. You become tired and can no longer concentrate.
- Taking sugary foods too often will cause your ability to concentrate on dropping in the long term.
- Therefore, reach for whole grain products, legumes, or potatoes. It lets your blood sugar level rise only slowly. It will keep you fit and concentrated for longer.
- Therefore, always choose complex carbohydrates. Bananas are also one of them. For example, they contain many nutrients, such as magnesium, so they also supply your brain with essential nutrients.
In percentage terms, the brain accounts for only about two percent of total body weight, but it consumes one-fifth of the energy we take in every day.
What counts is what, when, and how often we eat and drink. However, we cannot increase the intelligence quotient with food intake.
But with optimal nutrition, we can at least expect that our memory will improve, at least in the short term, and that we can slow down the age-related decline in brainpower somewhat.
Boosting the brain to peak performance
To prevent false expectations, we should say that the brain only benefits from increased doses of vitamins and minerals.
It is also more hope than the fact that you can boost the brain with a bar of chocolate. It is true that an overall balanced diet supports the brain and prevents performance slumps.
Studies show that concentrating is better after a well-constituted breakfast than if you don’t eat breakfast. It should provide enough protein and keep blood sugar levels from spiking.
Increases the ability to think
Muesli with little sugar, made of oatmeal, fresh fruits, and dairy products such as curd or yogurt is very suitable. It boosts metabolism, and the organism processes nutrients more efficiently.
Caffeine has a stimulating effect; the body produces more dopamine, promoting the ability to concentrate. Snacks are not necessary for the brain.
If you’re hungry, it’s best to reach for apples and nuts. A study showed that the brain performance of schoolchildren increased by thirty percent in just one month if they consumed nuts and apples instead of white bread and fast food as a snack.
The best food for the brain
1. Drink plenty of water
Sufficient fluid is vital for a good flow of information between cells and synapses. A person needs two to three liters of water a day to transport oxygen well, and the brain’s supply is guaranteed.
2. Eat good fats
In addition, our brain needs fat; It is essential to distinguish between good and bad fats. While saturated fatty acids and especially hydrogenated fats are considered risk factors when consumed in large quantities, unsaturated fatty acids are essential for life.
Our body itself cannot produce them. For example, omega-3 fatty acids provide fluidity to cell membranes and enable the exchange of neural information – which helps us remember and learn.
Omega-3 acids are extracted by the body from the fats contained in food and can be found, for example, in nuts, dried fruits, and sea fish; linseed and rapeseed oils are also recommended.
Fat is also necessary to dissolve and process vitamins.
3. Consume valuable amino acids
They are in legumes, for example. Lentils, for example, are an excellent source of protein and contain fiber that makes us feel full.
Meat in moderation is also okay but should not be used as a filler because of the saturated fatty acids. Processed meat products such as sausages often contain more fat than you think.
4. Take sugar in moderation
The brain is the most important organ that needs the most significant energy, and it comes in the form of sugar or glucose. But watch out! Too much sugar can be counterproductive.
Short-chain carbohydrates, found in sugar and white flour products, are quickly processed by the body and cause insulin levels to rise in the short term without providing the body with sustained energy.
An oversupply of sugar paralyzes the brain. So it is best to eat long-chain carbohydrates, for example, in the form of whole-grain products, as these are broken down more slowly by the body and converted into sugar.
They provide the brain with a continuous supply of energy and help to increase concentration. Sweets are therefore not a good source of energy. Strictly speaking, the body does not need sweets at all.
5. Consume many vitamins
Vitamins, for example, C, A, and beta-carotene protect the brain from cell-damaging free radicals. Cucumber, bell pepper, or carrot sticks with a light dip make a good vitamin-rich snack between meals.
Tomatoes are also full of vitamins and fit well in the lunchbox. Fruit is also a good source of vitamins, but it contains a lot of sugar. Therefore, make sure that your child eats more vegetables than fruit.
You should generally reduce fruit juices and replace them with unsweetened tea – or supplement them with plenty of mineral water.
To ensure that the vitamin content is not lost, you should often reach for raw vegetables especially and not cook everything – a crisp salad is at least as tasty as buttered vegetables.
Your brain needs these vitamins.
Specific vitamins and nutrients are essential for your brain. Therefore, boost your performance by providing your body with the right vitamins.
Especially during heavy physical and mental activity, the consumption of nutrients is increased.
- Essential are the vitamins of group B. It’s not only crucial for your brain performance. Your nervous system also needs a sufficient amount of vitamin B.
- Vitamin B12, in particular, is indispensable for your brain.
- Against fatigue and concentration problems, vitamins B6, niacin, and folic acid are also essential in addition to vitamin B12.
- Vitamin C also keeps your brain fit and reduces symptoms of fatigue.
- In addition, your brain needs vitamins K, omega-3 fatty acids, vitamin D, and carotenoids.
- The B vitamins are found in nuts, meat, rice, whole grain products, and fish.
- Vitamin K is found in Brussels sprouts and broccoli.
- Tuna and mushrooms, on the other hand, are high in vitamin D.
- Omega-3 fatty acids can be getting found in salmon, for example.
- Carotenoids are mainly found in carrots.
A balanced, varied, homemade, and fresh cuisine is still the best diet. With wholesome and fresh foods prepared as far as possible unprocessed, you will help your general well-being, fitness, attention, concentration, and thinking ability.
What does my brain need?
Fats are playing an essential role in the function of the brain and nerve cells. Good foods for the brain are therefore also fish and nuts. These provide your body with omega-3 fatty acids and B vitamins, among other things, which support the metabolism in the brain.
What are the most important nutrients for brain health?
Carbohydrates. They are almost all-rounders: they are stored by the body as glycogen and provide food for the brain and muscles, such as Vitamins, secondary plant compounds, omega-3 fatty acids, and caffeine.
Which vitamin is good for the brain?
The so-called vitamin B complex consists of at least ten vitamins, of which vitamins B1, B6, folic acid (B9), and vitamin B12 are essential for brain health.
What helps the brain to think better?
Avocados are particularly valuable for mental performance. They have a high content of monounsaturated fatty acids, which promote blood flow to the brain. In addition, their consumption protects brain cells. But blueberries are also known to increase your brain’s thinking ability and performance.
What stimulates brain concentration?
Whole-grain bread, raw vegetables to nibble on, fruit, dried fruits, and nuts are good energy sources and fit perfectly in your lunchbox. It’s vital to drink sufficient water or unsweetened tea.
Can the brain heal itself?
In the case of severe brain injuries or chronic nerve diseases such as Parkinson’s or multiple sclerosis, neurologists can offer their patients little hope. However, modern medicine still makes little use of the brain’s ability to heal itself.
How do nutrients get into the brain?
After a meal, the complex carbohydrates it contains are broken down into their simple carbohydrates in the small intestine: Predominantly glucose. These simple carbohydrate building blocks pass through the intestinal wall into the blood. They then float with the bloodstream to all the body’s cells, including those of the brain.