Mental performance depends not least on proper nutrition. Foods that are particularly well-suited for optimal brain function are referred to as "brain food." Whether one can truly "eat wisdom with a spoon" has not been conclusively proven scientifically. Nevertheless, most nutritionists and neurobiologists believe that concentration, mental strength, and learning ability can be improved through an intelligent selection of nutrients, vitamins, and trace elements .
In 2013, the Bavarian State Ministry for the Environment and Consumer Protection published a comprehensive and very interesting text on its website, which we would like to briefly introduce.¹ The brain has a particularly high nutrient requirement because, although it only accounts for 2% of body weight, it consumes 20% of the total energy requirement. The brain's requirements are partly similar to, and partly different from, those of the rest of the body.
This is what the brain needs to function at its full potential
- Water
- Carbohydrates / Ketone bodies
- Proteins
- Fats (unsaturated fatty acids)
- Vitamins
- Minerals
The brain needs all of this constantly, so it's best to consume nutrients regularly in the form of several small meals to evenly distribute performance throughout the day. Let's take a look at the substances in detail:
Water to keep everything running
Water, of course, is involved in all metabolic activities, and especially in the flow of information in the brain. Adequate hydration improves blood circulation and thus the oxygen supply to the brain. A fluid intake of two liters per day in the form of water, tea, or fruit juice is ideal. Incidentally, the notion that coffee dehydrates the body is now outdated.
Carbohydrates, the energy for the brain
The brain gets its energy from carbohydrates, specifically glucose. Glucose is a simple sugar that the body either absorbs directly—it is found in fruit, for example—or produces from other carbohydrates, such as cane sugar or starch. Since the brain cannot store energy, it must be constantly supplied with glucose. Healthy carbohydrate-rich foods include whole grains, vegetables, potatoes, legumes, and fruit.
Ketone bodies, the rocket fuel for the brain
The discovery that the brain can feed on so-called ketone bodies is relatively new. They are even considered a better alternative to carbohydrates or glucose because ketone bodies are metabolized more quickly. Furthermore, they do not affect insulin levels. The body produces ketone bodies in the liver when it is in ketosis or when it receives medium-chain fatty acids through food. MCT oils, such as ROCKET C8 from BRAINEFFECT, are at the forefront here.
Proteins, the building material of the brain
Protein consists of amino acids, which serve as the building blocks for many different proteins in the body. This is crucial for the functioning of the nervous system, among other things. Of the 20 amino acids, eight cannot be produced by the body itself; they must be obtained through food. Good sources of protein include fish, lean meat, eggs, milk and dairy products, legumes, and soy products.
Fats, important for nerves and nerve fibers
Nerve cells, especially their extensions, which transmit signals and form the nerves, are surrounded by a fatty myelin sheath, a type of insulation. Omega-3 fatty acids are particularly important for brain function. Omega-3 fatty acids are found primarily in fatty fish species such as mackerel, herring, tuna, salmon, and sardines. However, the highest concentration of these vital omega-3 fatty acids is found in Antarctic krill, which you can get from our KRILL BOOST .
Vitamins and minerals
The brain needs vitamins not only to produce neurotransmitters and protect cells from free radicals. Minerals and trace elements also perform a variety of functions that are important for mental fitness, intellectual performance, concentration, and memory. The following table provides an overview of the most important vitamins, minerals, and trace elements and their occurrence:
B vitamins (B1, B6, folic acid, B12)
Whole grain products, meat, fish, milk, cheese, nuts, vegetables, BRAINEFFECT FOCUS .
Vitamin C
Citrus fruits, kiwi, berries, peppers, sea buckthorn.
Calcium
Milk and dairy products, green vegetables, sesame seeds, nuts Magnesium whole grains, dairy products, vegetables, legumes, nuts and seeds.
iron
Meat, fish, vegetables, legumes, whole grains
iodine
Sea fish, seafood, milk and dairy products.
zinc
Animal products, especially offal (liver), some cheeses (Emmental, Edam, Gouda)
Study:
1. http://www.vis.bayern.de/ernaehrung/ernaehrung/ernaehrung_allgemein/essen_und_gehirn.htm
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