The term "brain food" simply means "food for the brain." This is very important for the healthy functioning of your brain, because it needs to be well-nourished in multiple ways to achieve peak performance.
So, if you want to learn effectively, you should give your brain more nutrients and supplements than just glucose and water. But what nutrients does the brain need to function? Learn more in this article.
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Certain brain foods help you learn more effectively or perform other mental tasks faster and with greater concentration. They have very different effects on your body.
Some promote blood flow to the brain and thus support concentration, while others provide basic building blocks for metabolism and cell development. All of these together create the conditions for optimal performance, which is why we now present you the 11 best brain foods.
1. Water
Almost 75% of your brain is made up of water . When dehydration occurs, the brain releases the hormone cortisol, which causes the dendrites to shrink.
These dendrites are involved in the exchange of information between nerve cells. A shrinkage of these dendrites leads to a deterioration in your brain function . Therefore, you should drink at least 8 glasses of water a day to keep your brain active.
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2. Fish
Fatty fish, such as salmon, tuna, herring, and mackerel, are an ideal source of omega-3 fatty acids . These fatty acids are especially important for your brain, which is composed of almost 30% omega-3 fatty acids.
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3. Red meat and liver
Iron deficiency has been identified in various studies as a common cause of poor concentration . Iron is crucial for supplying your brain with the oxygen it needs to function properly. Red meat and liver are optimal sources of iron.
4. Fruits
Almost all fruits have a positive effect on your brain's performance. Avocados, in particular, can improve blood flow to the brain. This is primarily due to their high content of monounsaturated fats .
Other fruits that have a positive influence on our brain and help us recall information faster are cantaloupes, watermelons, plums, pineapples, oranges, apples, kiwis, peaches, grapes and cherries.
5. Eggs
Rich in vitamin B and lecithin, eggs are a good source of saturated fatty acids. The yolk also contains high levels of choline , an essential component of brain cells .
6. Dairy products
Foods like cheese, milk, and yogurt are rich in calcium , which supports nerve function. Yogurt, in particular, contains tyrosine and amino acids, which are responsible for the production of neurotransmitters .
Neurotransmitters transmit electrical impulses from one cell to another, making them crucial for brain function.
7. Soy
Foods made from soybeans, such as soy milk or tofu, are rich in choline and lecithin.
8. Leafy vegetables and cruciferous vegetables
Cabbage, beets, kohlrabi and broccoli, cauliflower, Brussels sprouts, mustard leaves, watercress and spinach support cognitive functions through the nutrients they contain.
Other vegetables that boost our brains include carrots, mushrooms, broccoli, onions, asparagus, sprouts, and lettuce. These foods can also be used in a green smoothie , the energy shake we already recommend in our article " Green Smoothie Power for the Brain (Brain Food) ."
9. Nuts
Nuts are rich in vitamins E and B6, omega-3 and omega-6 fatty acids , and antioxidants . They have a strong positive effect on brain function.
Whether almonds, hazelnuts, walnuts, or peanuts, they all help boost your brain. It's not for nothing that they're a staple ingredient in trail mix.
10. Pulses and beans
Glucose (grape sugar) is the brain's fuel. However, since the brain cannot store glucose, a constant supply must be ensured.
Pulses and beans are ideal sources. Rich in antioxidants, iron, and other nutrients, they help maintain blood sugar levels .
11. Green tea
Green tea is a true blessing for your body and brain. It can have both a calming and stimulating effect. Studies have shown that the catechins contained in green tea counteract the calcification of arteries. Green tea has both a relaxing and stimulating effect.
12. More resistant to stress with the right brain foods
Your brain can become more resistant to stress or stimuli through the right supply of nutrients . This, of course, also benefits your learning ability.
Furthermore, a balanced, healthy diet boosts your memory performance, as your brain is optimally nourished and can utilize the nutrients it receives perfectly. Generally, you should always eat a healthy and balanced diet , but in stressful situations, it's often difficult to maintain a balanced and optimal diet.
This is where Performance Food , which you can find in our shop ( click here ), can help. Furthermore, after eating, the body focuses primarily on digestion and shuts down all other processes, such as cerebral blood flow.
This is one of many reasons why specialized nutritional supplements are so convenient: they provide the brain with the key micronutrients it needs to function, but without the negative effects of a large meal.
13. Complement, but make sense
The fact is, you can support your performance with special nutrient combinations. BRAINEFFECT has been specifically developed to boost your memory performance and contains all the essential nutrients in the appropriate concentration.
BRAINEFFECT HACK : In our Concentration category you will find plenty of Performance Food that supports you and your mental performance
