A balanced diet is fundamental for physical and mental performance. So far so well known. The concept of Brainfood - i.e. food for promoting brain function - has become increasingly in the foreground in recent years. Sure, you often hear about it. But what specifically is behind it?
In short, it promises to strengthen the concentration and support the creative flow. Today we will shed more light on what exactly is called brain food and which foods are particularly suitable. And to what extent you can promote cognitive performance.
What exactly is Brainfood?
Brain food , also known as brain food or food for the brain, denotes food that can support the activity of our brain. A balanced diet not only provides essential nutrients and liquid for the brain, but also positively influences our ability to concentrate as well as the performance and memory performance.
Although Brainfood does not directly increase intelligence, it still creates optimal conditions for efficient brain function.
Cauliflower not only reminds of a human brain, but also provides this with important nutrients. A real brain food! Photo by scurtu corina @corina_scurtu, via unsplash
The result: you feel more alert, concentrated, more powerful and less stressed. This also favors creative processes in our brain.
Read on and learn how Brainfood works and which foods include.
How does brain food work?
Our brain acts as the central control center of our body and shows significantly improved performance when it is optimally supplied with water, nutrients, vitamins, minerals and polyunsaturated fatty acids. Billions of nerve cells - also known as neurons - transfer the information received via synapses.
Only with optimal supply of important nutrients can our synapses exploit their full potential photo of josh riemer @joshriemer, via unsplash
This process is ensured by messenger substances that neurotransmitter . For the production of these messenger substances, our brain is dependent on a diverse diet, as recommended German Society for Nutrition eV (DGE)fluid intake is also decisive . The blood circulation can only be promoted by adequate hydration and the transport of nutrients to the brain can be supported.
Brain food foods are rich in important nutrients such as omega-3 fatty acids, vitamins, antioxidants and minerals. In the products of Hans Brainfood , whose experts were supported by advice from the research on this article, nuts, oatmeal or hemp seeds are processed, for example. The brain is supplied with the necessary building blocks in order to work optimally and protect itself against stress and fatigue.
These nutrients not only contribute to improving the concentration, but also protect the brain from age -related breakdown. A balanced diet that is rich in these nutrients promotes memory performance. It is therefore evident that a inexpensive, varied food with fruit, vegetables, whole grains and healthy fats have positive effects on cognitive performance.
The best foods for a creative spirit
Numerous products are characterized by their nutrient -rich composition and can promote concentration and creativity. They are attributed to important antioxidants that optimize the blood circulation of the brain. In addition, fats, vitamins and minerals are crucial for the health of the nerve cells and support oxygen transport in the brain.
A balanced diet that includes such nutrient foods can therefore contribute significantly to increase intellectual performance and is of great importance for a creative spirit.
Dr. Howard E. Lewine , editor -in -chief of medicine at the renowned Harvard Health Publishing, counts in particular to brain food: Following his research and studies:
Green leafy vegetable
Leaf vegetables such as kale, spinach, cabbage and broccoli are rich in nutrient-rich substances that support the brain, including vitamin K, lutein, folic acid and beta-carotene. Studies from the Harvard University indicate that these vegetable foods can help to slow down cognitive breakdown.
Fat fish
Fat fish is an excellent source for omega-3 fatty acids, healthy unsaturated fats that are associated with lower concentrations of beta-amyloid-the protein that forms harmful deposits in the brain of people with Alzheimer's disease.
Try to consume fish at least twice a week, but you should prefer mercury -low variants such as salmon, cod, cod, light tuna from the can and pollos. If you are not a lover of fish, inquire with your doctor about the opportunity to take an omega-3 nutritional supplement or choose plant-based omega-3 sources such as linseed, avocados and walnuts.
Berries
flavonoids , the natural plant dyes that give the berries their radiant colors, also contribute to improving memory. An investigation by scientists from the Brigham and Women's Hospital in Harvard showed that women who consumed two or more portions of strawberries and blueberries every week delayed memory loss by up to two and a half years.
Tea and coffee
The caffeine in your morning hot drink can not only give you a short -term energy boost. Studies published in the Journal of Nutrition show that people with higher caffeine consumption provide better intellectual achievements. In addition, according to further research results, Kaffein supports the consolidation of new memories.
Scientists from Johns Hopkins University carried out an experiment in which the test subjects looked at a series of pictures and either a placebo or a caffeine tablet with 200 milligrams. The participants of the caffeine group were able to really remember the pictures the next day.
Walnuts
Nuts are excellent sources for proteins and healthy fats. A certain type of nut can even support memory. UCLA study was able to find a connection between increased consumption of walnuts and improved cognitive test results.
Walnuts contain a special form of omega-3 fatty acids, namely alpha-linolenic acid (ALA). A diet that is rich in ala and other omega-3 fatty acids is associated with healthy blood pressure and healthy arteries, which benefits the heart and brain.
Food for a creative head: According to studies at Harvard University, this brain food can strengthen concentration, creativity and memory performance
Recipes for creative minds
Tasty and easily implementable recipes effortlessly integrate into everyday life to supply the brain with important nutrients. A nutritious breakfast from oatmeal, nuts and fresh berries not only provides long -lasting energy, but also increases mental performance thanks to the vitamins and fiber it contains.
In addition, healthy snacks such as cereal bars, vegetable sticks or walnuts are ideal to breastfeed the hunger and promote concentration - optionally on the go .
Lunch from quinoa, salmon and leaf spinach supplies the body with essential nutrients. Due to their valuable ingredients, smoothies made of berries and spinach offer a refreshing addition. Gentle preparation methods help to optimally preserve the nutrients.
You can find many other delicious recipes for a more vital and creative lifestyle in the corresponding sections at Chefkoch, delicious.de and good kitchen.
Dietary supplements: sensible or superfluous?
Dietary supplements can be useful in certain situations, especially with proven lack of nutrients or special dietary needs. However, it is crucial to note that you cannot replace the basis of a balanced diet.
Individual advice from experts is often advisable to select targeted preparations, which, for example, could support cognitive performance through omega-3 fatty acids or B vitamins (especially with a vegan diet).
Nevertheless, the scientific evidence remains questionable regarding many nutritional supplements, which indicates the careful application and consideration of possible side effects.
Practical tips for everyday life
In order to increase mental performance in everyday life, a conscious diet plays a central role. Adequate fluid intake is essential, because even slight dehydration reduces the concentration. Regular, nutrient -rich meals supply the brain with important nutrients and energy.
Last but not least, sufficient sleep and regular movement decisively to improve brain function. Stress management techniques such as meditation or mindfulness can also be useful because they promote mental clarity and increase focus.
Conclusion: Brainfood as an important component for a vital brain
A balanced diet plays a central role in cognitive performance. Nutrient -rich foods promote brain function sustainably, especially in connection with a healthy lifestyle. The continuous integration of brain food into everyday life improves concentration and creativity noticeably.
Ultimately, a conscious diet proves to be a valuable investment in mental health and supports cognitive well -being in the long term.
Owner and managing director of Kunstplaza . Publicist, editor and passionate blogger in the field of art, design and creativity since 2011. Successful conclusion in web design as part of a university degree (2008). Further development of creativity techniques through courses in free drawing, expression painting and theatre/acting. Profound knowledge of the art market through many years of journalistic research and numerous collaborations with actors/institutions from art and culture.
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