10 Nutrition Tips for the Brain

In order for the brain to function properly throughout the day, it is important to supply it with the right amount of carbohydrates, proteins, fats and vitamins. Although the brain comprises only 2% of our body weight, it consumes 20% of the energy we consume. It is therefore of great importance that the brain is supplied with sufficient nutrients.

Tip 1: Sufficient fluid

Liquid is very important for the brain. You can increase brain performance by up to 10% just by drinking more water. Other suitable drinks include tea and juice spritzers.

Tip 2: Fruit

The brain requires a constant supply of carbohydrates. Apples are especially well suited because they release the carbohydrates to the brain quickly and steadily.

Tip 3: Vegetables

Vegetables, cooked or freshly prepared, supply the brain with important minerals (such as iron, magnesium etc.). In addition, vegetables are easy to digest, so you will not be tired and sleepy after eating.

Tip 4: Nuts

Although nuts are known to be rich in calories, they are still healthy.
Besides containing valuable fats, nuts also contain vitamins E and B. They are required for optimal concentration and learning performance. Particularly among older people nuts are known to help stay mentally fit.

Tip 5: Fish

The brain also requires fats, but the right ones. Omega-3 fatty acids are mainly found in fatty fish. They are necessary for an intact nervous system and mental development.

Tip 6: Lean meat

Lean meats, especially red meat, supply the brain with iron. Iron deficiency can lead to fatigue and concentration difficulties. The recommended daily dose for adults is 10 mg for men and 15 mg for women.

Tip 7: Dairy Products

Yogurt, low fat milk and skimmed curd contain performance-enhancing proteins that also help to improve mental well-being.

Tip 8: Whole grains

Whole grains from oats or spelled contain carbohydrates, proteins and fats that can boost performance. By eating oat cereal in the morning, your brain is kept fit, preparing you for a stressful day.

Tip 9: Soy

The body requires unsaturated fatty acids and lecithin for brain metabolism. These are found in soybeans, among other things. Therefore, soy beans contribute to optimal mental performance and strengthen the nerves.

Tip 10: Eggs

Lecithin is also contained in eggs, along with vitamin B, another vital brain nutrient. Lecithin, in turn, contains choline, which helps to speed up your thoughts and helps boost concentration.

All of the above foods can be classified as "brain food". Through proper nutrition, you can make a big difference to your overall mental performance. It´s a simple fact: The brain just works better when it is optimally fed.


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