Which foods are important for the brain? If you're looking for an answer to this question, you've come to the right place! Your brain is a high-performance organ. It works around the clock, processes information, controls emotions and ensures that you feel good. concentrate better simply by following your heart.
In order for this to work smoothly throughout the day, you need the right foods. With the right diet, you can give your brain a real energy boost and optimize your brain performance in a targeted manner.
In this article, I'll show you which brain food will get your brain working at full speed and is also really sustainable. I'll also give you a few recipe recommendations here and there. Let's go!
Which Nutrients Are Important for Your Brain?
Your brain needs about 1.5 times as much energy per time as the heart - and consumes about 20 percent of your daily energy intake. That's quite a lot!
But not every calorie helps you to stay mentally fit. The nutrients you give your body are crucial. Here are the most important ones:
- Water: Our brain matter consists of 80 percent water. So it's no wonder that concentration drops rapidly without sufficient fluids. So drink regularly!
- Carbohydrates: Complex Carbohydrates are broken down into glucose. It is the brain's preferred source of energy, provides a steady supply of energy and prevents drops in performance.
- Fats: Unsaturated fatty acids in particular are important for the structure of cell membranes and support communication between nerve cells.
- Minerals: Magnesium, zinc and Iron contribute to the function of nerve cells, metabolic processes and oxygen transport in the blood, among other things.
- Vitamins: Antioxidants and B vitamins in particular promote energy production, protect nerve cells and support cognitive functions. This study by the University of Würzburg has shown, for example, that a low vitamin B6 level has a negative effect on brain performance.
- Proteins: They provide amino acids that are important for the formation of neurotransmitters such as dopamine and serotonin - crucial for concentration and memory.
- Choline: An essential nutrient (often also called Vitamin B4 ) for the formation of neurotransmitters that support memory, mood and the nervous system.
In addition to these nutrients secondary phytochemicals to support brain health. The natural compounds from fruit, vegetables and spices protect your nerve cells from oxidative stress and support regeneration.
Particularly rich in phytochemicals are Colorful food such as berries, grapes or turmeric. Ginger is also known for its anti-inflammatory properties. Omega 3for example from chia seeds, is also considered a true brain food, as it supports numerous processes in the nervous system and contributes to memory performance.
Brain Food: 10 Foods That Boost Your Brainpower
A balanced and healthy diet with nutrient-rich foods ultimately ensures that your Head on a swivel stays. That's why I'm going to introduce you to some vegan superstars from the brainfoods range that will boost your ability to think, make you smarter and are also climate and environmentally friendly.
1. Linseed – Tiny but Powerful
These small seeds are packed with Omega-3 fatty acidswhich keep your brain cells supple and promote concentration. They also contain fiber, which supports your digestion and thus enables your brain to absorb nutrients evenly.
They also supply vegetable protein and lignanswhich have an anti-inflammatory effect and Strengthen immune system can.
Simply use your Muesli sprinkle or in your Smoothie mix! 🙂
2. Blueberries – The Round Memory Boosters
These berries - preferably from the bee-friendly berry bush in your own garden - are true memory wonders! Your antioxidants protect your brain from stress and can help to maintain mental functions. They have an anti-inflammatory effect and support blood circulation, which promotes a better oxygen supply to the brain.
Blueberries also contain valuable Polyphenolswhich can protect the nervous system from damage. They also promote neuronal communication and can have a positive effect on long-term memory.
Ideal as Snack, ins Porridge mixed or in Smoothies processed.
3. Lentils – Protein and Energy for the Brain
Lentils (and other pulses such as chickpeas and beans) are important sources of carbohydrates and proteinthat support your mental performance.
They provide your brain with long-lasting energy without blood sugar fluctuations and are therefore the perfect brain food for long working days or highly concentrated study phases.
They also contain iron, which is essential for Oxygen supply to your brain is indispensable. The high quantities of Magnesium and B vitamins make lentils an important food for the brain.
Recipe recommendations for integrating lenses into your everyday life:
4. Pumpkin Seeds – Magnesium for Strong Nerves
The human brain needs magnesium to Smooth signal transmission. Pumpkin seeds not only supply your brain with this mineral, but also with Zincwhich is Support your memory performance contributes.
The antioxidants it contains also help with this, Protect nerve cells from oxidative stress. It should not be forgotten that they are also rich in unsaturated fatty acids, which promote and help brain performance, grow old healthy.
Simply use the Salad scatter, into the Muesli or pure as Snack to nibble on in between meals! I always have a bowl of pumpkin seeds on my desk myself 😉.
5. Spinach – The Green Brain Booster
The green leafy vegetable is rich in Folic acid and Vitamin K and supports, among other things, the formation of new cells and thus promotes your mental performance. The contained Carotenoids also protect the brain from free radicals.
Spinach also contains Iron and the plant pigment Lutein. The high nutrient density makes it the perfect ingredient for a Wholesome vegan diet and should According to studies help to slow down the ageing process of the brain and prevent dementia.
Recipe recommendations for integrating spinach into your everyday life:
- Spinach curry with chickpeas and red lentils
- Vegan rice pan with spinach and chickpeas
- Simple spinach smoothie
6. Walnuts – Brain-Shaped Brain Fuel
Look at a walnut - it even looks a bit like a miniature brain and is therefore a good vegan brain food in both senses of the word! The tasty fruits of the walnut tree are rich in valuable omega-3 fatty acids and promote the ability to think.
They also provide valuable Polyphenolswhich have an anti-inflammatory effect and can have a positive influence on cognitive functions. This is why walnuts are one of the most important foods for a brain-healthy diet.
They are a versatile snack and can, for example, be wonderfully combined with Salads, muesli or Pesto integrate.
Tip: Do you want your Really switch off your brain again and totally relax? Then you'll find the best tips for mental regeneration in the linked article.
7. Dark Chocolate – Snacking with Benefits
I have good news for you if you are a chocolate lover! Dark chocolate contains Flavonoidswhich stimulate blood circulation in the brain. In addition, the contained Theobromine gently stimulates the nervous system and can increase your alertness and responsiveness.
The amino acid Tryptophan is found in dark chocolate and, among other things, promotes serotonin production in the brain. One piece (!!) with high cocoa content (at least 70 percent) can give you a little mental boost and strengthen your nerves at the same time.
8. Broccoli – The Green Powerhouse
Broccoli is also a real brain food! How Studies proveit is the brain-healthy nutrients it contains, such as Vitamin K, lutein, folate and Beta-carotenewhich slow down cognitive decline.
Broccoli also provides Cholinethe essential nutrient for signal transmission in the brain and, thanks to its high fiber content, can also improve the Promote intestinal healthwhich can also have a positive effect on your mental performance.
Recipe recommendations for integrating broccoli into your everyday life:
9. Oats – Long-Lasting Energy
A classic plant-based brain food! Oatmeal contains complex Carbohydrateswhich provide your brain with a steady supply of energy. They also provide you with B vitamins, which support the energy metabolism of your nervous system and contribute to sustained mental performance.
Oatmeal is also an important source of iron and magnesium - and is one of the healthiest foods for real focus. They are also perfect as Porridge for breakfast or as a basis for healthy Muesli bar or Oatmeal cookies without sugar an.
10. Tomatoes – A Shield for Your Nerve Cells
To strengthen your brain, you shouldn't avoid eating tomatoes either! They contain Lycopenea powerful antioxidant that can protect your brain cells from free radicals. If you consume it frequently, you can protect your own Reduce stroke risk by up to 55 percent.
Tomatoes also provide your body with Vitamin Cthat the Optimized absorption of iron and - as already mentioned - promotes the oxygen supply to your brain.
It is best to combine tomatoes with healthy fats such as olive oil or avocado in order to optimally absorb the lycopene they contain. Whether raw in Saladas homemade Tomato sauce or baked as a side dish.
Eat Smart – Fuel Your Brain with the Right Foods!
Good food can significantly improve your thinking and concentration. And with the right foods you will ultimately provide your brain with the best possible care and bring it to peak performance. 🙂
Also you benefit not only mentally, but also physically. A balanced diet keeps you fit, increases your general well-being and can even improve your Lift the mood. By eating more consciously, you are actively investing in your long-term health and performance.
Motivated enough? So what are you waiting for? 🙂 Why not try out a few of the foods mentioned and do the self-test! For example, start the day with a delicious blueberry smoothie or a nutty oatmeal breakfast. Your head will thank you.
"The way to health leads through the kitchen, not the pharmacy."
Sebastian Kneipp (more at Diet quotes)
Do you have any questions, suggestions or other vegan brain food recommendations? Then I look forward to your comment below this article!
Stay healthy and focused,
PS: Of course, a well-fed brain also needs input. How you can Improve general knowledge in a targeted manner you can find out next in the linked blog post.
