In this guide, we'd like to introduce you to the topic of brain food. Which foods fall into this category, and what can you do to boost your mental performance?
Table of contents
- What is brain food and what effects is it said to have?
- What are the benefits of brain food and brain boosters?
- Which foods are considered brain food?
- Nuts: Hard shell - Healthy kernel
- Chia seeds: The healthy miracle seed
- Green smoothie power for your brain
- Berry-strong all-rounders for the brain
- Drink plenty of water for maximum performance
- Why is fast food so bad for your brain?
- Conclusion
- Sources
1. What is brain food and what effect is it said to have?
Brain food refers to foods that support your mental performance , help you think better, and absorb information faster . This means that your brain functions better when it gets the right nutrients.
While you ca n't increase your IQ with brain food, it's scientifically proven that it can improve your brain function . The human brain is a real energy guzzler . While it only accounts for about 2-3% of total body weight , it is responsible for about 20% of energy consumption .
For brain function and performance, it is therefore essential that the cells in your brain , i.e., the neurons , are supplied with the right " nutrients " and that metabolic disorders do not occur. Some nutrients have particularly beneficial effects on your cognitive performance!
The energy supply mentioned above is provided by the active ingredients long-chain carbohydrates, healthy fats such as omega-3 fatty acids, amino acids, proteins, and vitamins. But more on that elsewhere.
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2. What are the benefits of brain food and brain boosters?
The terms brain boosters , neuro-enhancers , or smart drugs refer to substances that are intended to support your concentration and mental performance . In this section of our guide to brain foods, you'll learn the key differences and which brain food is best for you.
What are brain boosters, smart drugs or neuro-enhancers?
Brain boosters are natural foods and dietary supplements designed to support your ability to concentrate. There are two different types of preparations. First, there are synthetic products , which are usually only available with a prescription from pharmacies. Second , there are also over-the-counter and natural foods that also have a supportive effect on your brain.
Take-Home Message #1: When looking for brain boosters to increase your concentration, avoid synthetic products. The side effects on your brain are disproportionate to the benefits. Therefore, in the rest of our guide, we want to show you how you can boost your brain with all-natural brain foods.
Energy drinks as brain boosters?
If you believe the manufacturers of the well-known energy drinks, they are also supposed to have a positive effect on your brain, your concentration, or other mental characteristics. However, the main ingredients in energy drinks are sugar, usually caffeine, and sometimes other supposedly effective substances such as taurine, vitamins, or minerals.
However, due to food safety regulations, the ingredients mentioned above are present in such small amounts that their effectiveness is highly questionable . Another problem is that the breakdown of sugar causes your insulin levels to spike, resulting in the release of a lot of dopamine.
After a brief phase of extreme alertness and concentration thanks to dopamine, you feel weak and exhausted again because your blood sugar level drops significantly again. Often so much that it falls below normal , leaving you feeling unfocused and exhausted . Your body is telling you that it needs a boost, so it's safe to say that energy drinks are extremely ineffective as brain boosters and are more likely to confuse your body and cause lasting damage.
Take-Home Message #2: Energy drinks may wake you up in the short term, but they usually contain extremely high amounts of sugar, so the effect doesn't last long and you feel like you need even more energy drinks. A vicious cycle that's best broken with sugar-free brain boosters.
Brainfood – The healthy and natural brain boosters
Brain food refers to nutrients , vitamins , and trace elements that the brain urgently needs for its function and should be supplied regularly and in sufficient quantities. Regular components of a brain-healthy diet include:
- Water
- Carbohydrates (glucose)
- Proteins
- Fats, especially omega-3 fatty acids
- Vitamins (especially B1, B6, B12 and C)
- Trace elements, especially magnesium, iron, iodine and zinc
You should normally consume sufficient amounts of water , carbohydrates, and proteins with a healthy and varied diet. However, shortages of important omega-3 fatty acids , vitamins, and trace elements can occur, especially if you don't eat a balanced diet or have an increased need.
In such cases, when peak mental performance is required or when you generally want to do something good for your brain, it is advisable to use brain food that has been specially developed for this purpose.
In addition to carbohydrates, your brain can also generate energy from fat, which is called ketone bodies. However, this only happens when your body is in a state of ketosis . Your body only reaches this state through the special keto diet . The major advantage of ketosis is that your insulin levels fluctuate less. This means you maintain a more consistent energy level.
BRAINEFFECT HACK : Our Think Drink FOCUS NOW and WILD BREW provide you with plenty of important nutrients for your mental performance
3. Which foods are considered brain food?
It's actually quite obvious, yet many people aren't aware of it: Your diet influences your mental performance . This raises the question: How exactly does this affect your brain? As already mentioned, your brain requires a high amount of energy.
This means your metabolic rate is very high . Furthermore, neuron cell membranes contain sensitive material that is susceptible to oxidation. If you don't protect the cells in your brain and provide them with sufficient "food," damage can occur. Of course, we don't want that. That's why we've listed and described some natural brain boosters to support your performance.
Nuts: Hard shell - Healthy core
Nuts are among humanity's oldest foods, having been harvested since the Neolithic period. They are an important source of nutrients and are especially healthy for your brain.
Why nuts are so healthy
Essentially, nuts consist of fat (50-60%), protein (15-25%), and carbohydrates (20%). They also provide many important vitamins (B, K, and E vitamins), minerals , and phytochemicals . They mostly contain the minerals magnesium, calcium, potassium, zinc, and phosphorus. But why are nuts so valuable as brain food? This can best be illustrated with two small examples:
100g of Brazil nuts provide about as much protein as half a liter of milk and 100g of almonds provide as much protein as a beef steak.
However, nuts contain about 5 to 8 times more fat than comparable foods. That sounds like a lot at first, right? But nut fat is mostly made up of valuable unsaturated fatty acids . The omega-3 and omega-6 fatty acids found in various nuts and seeds are particularly important for the human diet and thus fall into the category of brain food. Omega-3 fatty acids are part of the cell membrane of your brain cells and stabilize them. This naturally leads to better signal transmission in your brain and thus to increased performance!
The B vitamins they contain are also important for brain function , energy metabolism , and prevent irritability and concentration problems. This makes nuts ideal food for the nerves. Anyone who has a tough nut to crack, as the saying goes, is faced with a mentally challenging task.
An American study has long since shown that nuts also help with solving these problems. Those who nibbled on nuts while doing mental exercises increased their brain performance, because the activating effect of lecithin was at its greatest during this time. Nuts are therefore a healthy alternative that also improves your mental fitness.
BRAINEFFECT HACK : If you find it difficult to eat enough nuts regularly, we have an alternative for you. Our VEGAN OMEGA 3 provides you with sustainable , high-quality omega-3 fatty acids with a great ratio of DHA to EPA.
Which nuts are really nuts and what beneficial ingredients they contain
Hazelnuts:
Hazelnuts are found in both northern and southern latitudes. Their flesh is firm and almost void-free. They are rich in the nerve vitamins B1 and B6, pantothenic acid, and folic acid. Hazelnuts also contain phosphorus, zinc, calcium, and potassium.
Coconut:
The coconut is the fruit of the coconut palm and contains the most water of all nuts. The milk and flesh of the coconut are very refreshing and have a sweet taste. The more water you hear when shaking, the fresher the nut. Coconuts also contain valuable MCT oil .
BRAINEFFECT HACK : Our ROCKET C8 MCT oil contains 100% MCT oil from coconut and provides important medium-chain fatty acids. Alternatively, you can now also get ROCKET C8 ALPHA with antioxidants from astaxanthin or ROCKET C8 OMEGA with extra Omega 7.
Almond:
Sweet almonds are highly nutritious. They contain high levels of potassium, magnesium, phosphorus, vitamin B2, copper, nicotinic acid, and zinc, as well as some folic acid, iron, calcium, and vitamin B1.
Brazil nut:
Brazil nuts are wild fruits, as the yuvia tree cannot be cultivated in plantations. Along with macadamia nuts, they have the highest fat content at 71%. Brazil nuts contain very high levels of magnesium, copper, vitamin B1, phosphorus, potassium, and zinc, as well as nicotinic acid, iron, calcium, and vitamin B6. They are also very rich in fiber.
Pecan:
Because they have been bred to have particularly thin shells, the pecan nut is the only tree nut that can be opened without a nutcracker. Despite their high fat content (approximately 70%), they have a very long shelf life and are very rich in zinc, vitamin B1, copper, magnesium, and potassium.
Pistachios:
Pistachios are also called green almonds. They grow in clusters and only ripen every two years, making them correspondingly expensive. Raw green pistachios are healthier than salted and roasted ones. They have a delicate, mild, nutty flavor and are very rich in potassium, magnesium, vitamin B1, copper, iron, and phosphorus.
Walnut:
The walnut tree is widespread and also grows in our latitudes. Incidentally, the Germanic people considered the walnut a remedy for headaches because its fruit resembles a human brain. Walnuts contain high levels of potassium, folic acid, and vitamins E, B1, and B6. Walnuts also contain omega-3 fatty acids, which are important for brain cells.
BRAINEFFECT HACK: The next time you have a craving, grab a handful of nuts before reaching for that sweet chocolate. Or, alternatively, our delicious SMARTBAR fruit and nut bar.
Chia seeds: The healthy miracle seed
Chia seeds are considered particularly healthy because they contain a whole range of valuable vitamins, fats, fiber, minerals, and antioxidants. Naturally, this wonder seed is also a top brain food, strengthening your mental performance and increasing concentration.
Ingredients of chia seeds and their effect on the brain
The list of ingredients in chia seeds is long. We've listed the most important ones below:
Omega-3 and Omega-6 fatty acids:
Chia seeds are exceptionally rich in valuable omega-3 and omega-6 fatty acids (they contain even more than fish!). Our body needs omega-3 fatty acids in combination with omega-6 fatty acids (a 3:1 ratio) to form new cells, which dramatically increases your mental performance.
Fiber:
Chia seeds contain a lot of fiber, which promotes digestion and creates a long-lasting feeling of satiety.
Antioxidants:
Chia seeds contain many antioxidants that can capture and neutralize free radicals (caused by UV radiation, poor diet, smoking, etc.). This particularly affects brain cells, protecting them from damage and reduced cognitive performance.
Proteins:
Chia seeds have a high protein content, which supports muscle building and thus improves your physical performance.
Trace elements:
Chia seeds are rich in copper, calcium and magnesium, which are essential for your brain and nervous system.
How much should you take and when?
Just two tablespoons of chia seeds are enough to give you enough energy and power for the day. You should always consume them raw, as a large portion of the important nutrients are destroyed during cooking. Chia seeds swell considerably in the stomach (about nine times their size), so you should drink plenty of water with them or soak the seeds in milk, yogurt, or soy drinks beforehand. This makes these power seeds the ideal brain food to support your mental performance.
BRAINEFFECT HACK : Add a teaspoon of chia seeds to your morning tea or freshly squeezed juice.
Green smoothie power for your brain
In today's fast-paced and hectic world, time for a balanced diet is often short, and so fast food and convenience foods often dominate our diet. That's where these small, simple green powerhouses come in handy.
Green smoothies are the ultimate brain food. They consist of fruit and green plants and are simply blended into a green mass. This type of brain food is considered particularly healthy—and no wonder—since hardly any other drink is as nutrient-dense .
Why are green smoothies so healthy?
The idea behind green smoothies is to incorporate as many green leaves as possible in a new and delicious way . Because the nutrient concentration in green leaves is particularly high , they taste very bitter, which is why we usually only consume them in relatively small amounts. In green smoothies, however, they are sweetened with a little fruit.
However, please be careful not to overdo it with fruit, as this will prevent your daily sugar intake from skyrocketing. In addition to vitamins, minerals, vital substances, and secondary plant compounds, green plants also contain trace elements that regulate the nervous system. Green smoothies are also quick to make , making them perfect as a quick brain food.
Which ingredients are suitable for green smoothies?
Generally speaking, all green plants and vegetables , such as cucumbers , spinach , arugula , lettuce , herbs , broccoli , etc. , can be blended into a green smoothie. Apples , bananas , pears , pineapples , oranges , etc., are great natural sweeteners in moderation. A little water can also be added for a good consistency. Alternatively, you can also experiment with tea and coconut water.
How green smoothies boost our cognitive abilities
If you consume a green smoothie every day, you'll quickly notice that it makes you feel physically and mentally more alert and fitter. Folic acid, found in foods like spinach, has a positive effect on your brain performance. A folic acid deficiency, conversely, leads to fatigue, malaise, and a lack of concentration.
Berry-strong all-rounders for the brain
Why berries are so important for your brain
Eating lots of berries is a good way to be proactive. Researchers have discovered that consuming berries can reduce the risk of diseases like dementia and Alzheimer's disease due to their beneficial properties. Berries are rich in vitamin C, carotenoids, calcium, magnesium, and antioxidants, which protect the brain from the damaging effects of free radicals. This anti-inflammatory action ultimately counteracts cellular aging.
Acai berries
Acai berries are clusters of purple, grape-sized fruits of the South American cabbage palm. The seed makes up about 80% to 95% of the fruit. Their juice and cassava flour are used to make a cold soup, for example. The berries are usually sold in Europe as juice or powder. The acai berry is rich in fiber and secondary plant substances, especially anthocyanins and flavonoids. These are considered to have cell-protective and anti-inflammatory properties, among other things.
Aronia berry
The aronia berry is not suitable for raw consumption, but can be consumed as juice or jam. The aronia berry contains all essential vitamins except vitamin D and B12. Its carotenoid content is particularly noteworthy. Carotenoids are pigments and precursors of vitamin A. At 0.77 mg per 100 g, 120 g of berries cover the daily requirement of this vitamin.
Furthermore, the berry is rich in secondary plant substances, especially flavonoids and anthocyanins, which also give it its color. These are considered antioxidants (protection against free radicals). They are also said to have vascular-strengthening and antibacterial properties, among others. Among the minerals, potassium, iron, and zinc are noteworthy. Potassium is important for water balance, iron for blood formation and oxygen supply, and zinc for the immune system.
Blackberries
The blackish-blue berry is available from July to September not only as a local product in supermarkets. You can also find it in gardens, open forests, and at the edge of forests. Its color is given by so-called anthocyanins. These are secondary plant substances and have antioxidant potential. Just like the vitamin C contained in blackberries (21 mg/100g, 20% of the daily value).
strawberries
The domestic harvest season for this red aggregate fruit is from May to July. Strawberries are good sources of vitamin C. Just 100 grams covers almost 60% of the daily requirement of this antioxidant vitamin. Strawberries are best eaten fresh, with yogurt, quark, or cream. Cakes and jams can also be wonderfully prepared from this delicate fruit.
blueberries
When it comes to blueberries, you have to distinguish between the cultivated blueberries you find in supermarkets and the wild blueberries. Unlike cultivated blueberries, the wild blueberries are particularly rich in anthocyanins. These secondary plant substances have an anti-free radical effect, among other things.
They'll keep for a few days refrigerated, but their flavor gradually diminishes. So, they're best eaten fresh. Their high pectin content makes them ideal for jellies and jams, but juice or liqueurs also make a real brain food.
Goji berries
Goji berries come in both sweet and sour varieties, with the sweeter varieties being suitable for eating raw. Otherwise, you'll often find the berries dried. These can be easily stirred into muesli or yogurt. The fruits are rich in phytochemicals, minerals, and vitamins, especially carotenoids, especially lutein and zeaxanthin.
Large-fruited cranberry
The large-fruited cranberry, also known as the common cranberry, can be processed in much the same way as the native lingonberry. Juice and compote are also made from it. It is rich in antioxidants, secondary plant substances such as anthocyanins, and tannins.
currants
Currants come in black, red, and white. Their flavor is refreshingly tart. The black variety, with 189 mg of vitamin C, provides almost 200% of the daily value in just 100 g. Their high pectin content also makes them perfect for making jams and marmalades.
Take-Home Message #3: Some nuts, green smoothies, and berries are good sources of brain food and great snacks for your mental energy. And they taste delicious, too!
Drink plenty of water for maximum performance
To maintain your physical and mental performance, it's not just the foods discussed so far that are crucial. Drinking water also plays a crucial role ; after all, we are mostly made of water. Under normal circumstances, your body loses water daily through sweating, breathing, and excretion. You must compensate for this loss by drinking enough water, because even a loss of two percent can diminish your concentration and energy .
How dangerous a lack of water is becomes apparent after just a short time
Humans can survive for about three days without water. Even a short-term lack of water has a significant impact on well-being and performance. Your brain no longer receives sufficient blood flow, and nerve cells can no longer communicate optimally with each other.
Short-term memory functions less effectively , and sleep is disturbed . Studies have shown that students who drink too little or too little water on time are less able to remember the material in class than those who drink enough. A loss of just 3 percent of water can lead to headaches and constipation.
How much water daily?
Healthy adults need about 1.5 to 2 liters of fluid per day . Intense exercise , extreme heat , dry or cold air, spicy food, or illness can all increase fluid requirements . In extreme cases, physical activity and work in hot conditions can increase daily fluid requirements to over 10 liters.
Suitable drinks
Water is particularly suitable for quenching thirst. Whether tap water, mineral water, or table water is, at least in Germany, simply a matter of personal taste.
Mineral waters can help meet your daily needs, for example, for calcium. They can also be recommended to compensate for salt losses, for example, through sweating or physical activity.
For those who need flavor in their drink, unsweetened fruit or herbal teas can be recommended.
Pure juices , nectars , lemonades , soft drinks, wellness drinks , or (ready-made) iced teas are not suitable. They contain too much sugar.
Caffeinated beverages like coffee, black tea, cola, and energy drinks are also not good thirst quenchers. They stimulate the metabolism, promote sweating, and have a diuretic effect. Sugary drinks and some coffee specialties also contain a few calories. All types of alcohol are also unsuitable, as they are diuretic and high in energy.
BRAINEFFECT HACK: Try using water-rich foods like melon, berries, grapes, cucumber, and tomatoes. They're refreshing, thirst-quenching, help you feel full, and provide vitamins and minerals while being low in calories.
Take-Home Message #4: Polyunsaturated fatty acids are a very good source of energy for your brain cells. They are a component of the cell wall of your brain cells and enable efficient signal transmission within the brain. Furthermore, adequate fluid intake promotes your performance and concentration.
4. Why is fast food so bad for your brain?
Fast food consists largely of saturated fat, flavor enhancers, and short-chain carbohydrates, which cause insulin levels to spike after consumption. This combination sooner or later takes its toll not only on your body weight, but—and this is probably not something many people realize—also on your brain cells.
Researchers have discovered that an unhealthy diet affects the very part of the brain called the "hippocampus," which is responsible for your mental health and learning ability. This part is particularly well connected to the bloodstream and is therefore most quickly affected by pollutants. These then cause inflammatory processes that impair thinking and memory performance.
Take-Home Message #5: Reduce the amount of fast food and incorporate nuts, berries, and green smoothies into your diet. These foods contain valuable vitamins and minerals that protect and strengthen your brain cells. This leads to increased mental performance!
5. Conclusion
A balanced and nutritious diet should already provide you with plenty of brain food. If that's not always the case, our PERFORMANCE FOOD can help support your mental performance. FOCUS , FOCUS NOW , and KICKBAR are particularly well-suited for this, thanks to their vitamins B5 and B12.
6. Sources
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
[2] https://www.ncbi.nlm.nih.gov/pubmed/24500933
