Brain food: nourishment for the nerves and so much more!

Do you love always finding new challenges? Taking on new projects and simply delivering – no matter what you do? Then you probably already know: individual best performance starts in the head. And so that it can work as focused and effectively as possible, the right brain food is important - also known as brain or nerve food .

But what does good brain food look like? How can optimal nutrition support normal brain function ? Which vitamins are important for the brain and which foods are particularly good for concentration and memory?

We want to answer these and many other questions for you in this story. It's supposed to give you knowledge and facts, tips and good advice - which somehow makes it brain food . So we wish you bon appetite with this extra portion of brain food!

What exactly is brain food?

Brain food is food for the brain . So it's all about foods for the brain that can supply it with vitamins and energy , minerals and more. Of course, everything we eat or drink is relevant to the supply of the brain. But we speak of brain food when the selected food is particularly high quality, efficient and effective . Or to put it another way: Just like our body, the brain reacts differently to good and “bad” foods. This story is about the good food. In short: we call food and drinks that have a positive effect on our nervous system brain food.

Why is brain food so important?

Our brain needs tons of energy . Day after day. But how much energy does the brain need exactly? The little monster devours around 20 percent of the energy that we supply to our bodies every day - and weighs just around 1,300 grams. Whether with small brain food snacks or a whole meal plan: through positive nutritional manipulation you can not only feed your brain, but also optimize it - in the spirit of biohacking . This means it can handle processes more effectively, is protected from damage, can regenerate better and stays fit longer. All of this makes high-quality brain food so important.

Can brain food increase brain performance?

Even the best brain food doesn't make us smarter or wiser . However, it can help to supply the brain with (new) energy - and thereby increase the brain's performance again after an energy low. If you consistently eat optimally, you will soon notice that you are more focused , clearer and more thinking - so you can actively improve your cognitive abilities. That's why good brain food is often a good remedy against the dreaded brain fog . The reverse conclusion: If you eat poorly and drink little, your brain suffers - and it may become slower and “foggy”.

May we introduce: the gut-brain axis!

This topic actually deserves its own guide, so unfortunately we have to keep it brief at this point. But we want to tell you this much: The gut-brain axis describes the connection between the gut and the brain . The brain and gut (sometimes called the “second brain” because of its millions of nerve cells) communicate through this axis. Nothing has been fully researched here yet, but this much is already certain: Brain food is of course always intestinal food . The higher quality we provide ourselves, the better off our “two brains” are. Not only is this good for focus, concentration or digestion, but it is also likely to prevent mental illness and chronic physical illnesses .

Craving brain food? We wish you bon appetite!

Your brain food menu: the best food for the brain

Are you still looking for the right nerve nourishment before the exam ? Are you wondering which foods are good for the brain? Or do you basically want to take better care of your brain ? Then we have a few tips for you here. From long-chain and short-chain sugars to vitamins and minerals: these foods are optimal for the brain .

nuts

In order for the brain to function normally, B vitamins in particular are essential. The vitamins B1, B2 and B6, for example, are found in the nerve food nuts : walnuts in particular can provide you with the best supplies. Their high omega-3 content is also a benefit for the brain. But be careful: nuts are very high in fat and have a lot of calories. Less is more here.

Oatmeal and whole grains

Oatmeal is the complete package when it comes to almost all important vitamins, minerals and trace elements. Whether vitamin B1, B2, B6, K or E, calcium, potassium, iron, magnesium or selenium: oatmeal is one of the best foods for the brain there is. In general, you should rely on whole grain products wherever possible. These also provide you with long-chain (complex) carbohydrates - and are therefore a guarantee for a constant, sustainable supply of energy to the brain.

Protein foods

Vegans choose soy or other legumes , and vegetarians can also include dairy products in their diet. For everyone else, meat or fish is also an option (with the note that fish in particular these days can contain many substances that can damage the brain). Protein is so important for our brain - because, among other things, protein helps with the production of certain neurotransmitters that can make us more focused and concentrated.

fruit and vegetables

Not only do fruits and vegetables provide you with high-quality carbohydrates , they also provide you with the all-important vitamin C. Another bonus: certain fruits such as apples , kiwis and of course berries in almost every form provide you with antioxidants that offer protection against free radicals – and thus protect our cells. When it comes to vegetables, you can go for broccoli, spinach and countless salads . In particular, you can ensure mineral absorption with vegetables: whether iron, magnesium, calcium or folic acid – you will find it here.

Brainfood recipes

Of course, you don't have to start snacking on fruits, vegetables, nuts or whole grains like a squirrel. Instead, you can pack all the wonderful brain food into easy brain food recipes . Our three tips, for which there are countless recipes on the internet:

Smoothies make every morning more energetic. If you rely on a good mix of berries, green vegetables, lots of water and maybe some seeds, legumes and nuts, you'll be ready for the next challenge - because your brain is well supplied.

Porridge and bowls are quick to make and bursting with minerals, vitamins and more. Here you can work sometimes hearty, sometimes sweet - and try something new every day.

Brainfood snacks are perfect for those moments when you would actually opt for unhealthy foods like chips or popcorn. Whether vegetable sticks, homemade pea or avocado guacamole, a handful of nuts, fruit slices or even small, healthy cakes and more: the choice is almost limitless - and your series and film evenings will make your brain cheer.

liquid

Our brain consists of around 80 percent water. If we drink too little, our brain quickly realizes this. We become unfocused and get headaches. Therefore: drink enough! Preferably water, of course. There are different views on the quantity alone. Perhaps the most important: The German Nutrition Society recommends drinking around 1.5 liters of water per day. If you do a lot of exercise or sweat a lot for other reasons, it can be two or even three liters a day.

Nutritional supplements etc. for the brain

Sometimes we don't have a full meal on hand to nourish ourselves and our brains. And sometimes our lifestyle or diet means we don't have everything we need. This is where nutritional supplements with vitamins, proteins, carbohydrates and more for the brain can help. Vegans in particular, for example, need to supplement vitamin B12 . The supply of choline (which is mainly found in eggs) is also not guaranteed. However, supplementation is not a big problem. High-quality products, especially for vegans, help quickly and stress-free.

The following applies to all possible groups: Without carbohydrates, the brain cannot achieve anything in the long term. His hunger must be satisfied - long-chain carbohydrates from whole grain products, for example, help best in the long term. But if things have to happen quickly and you want to provide your brain with dextrose for energy production now and immediately with the right brain food, you can take a look at the Dextro Energy* dextrose products . From classic glucose cubes to practical dextrose drinks to delicious ImmuneFit° tablets with vitamins B6, B12 and C: Our products provide you with fast carbohydrates that go straight into your blood. And the next adventure can begin!

* contains carbohydrates

° Vitamin B6, B12, C and folate each contribute to the normal function of the immune system.

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

https://www.mpg.de/571562/energiesparen-beginnt-im-kopf

Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. doi: 10.1038/nrn2421. PMID: 18568016; PMCID: PMC2805706.

https://www.uni-kiel.de/de/detailansicht/news/073-darm-hirn-achse

https://www.dge.de/forschung/referenzwerte/wasser/

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