Dear Readers, What to think about nowadays! Whether at work, with the family, errands, or whatever the to-do list never ends. In addition, there is an enormous flood of information that surrounds us in the digital world. Not to forget our smartphone, which constantly receives new messages.
It is almost normal that one forgets something at one point or another and is constantly distract from concentration. After all, our brain has a lot to do and to process.
What did we want right now? Maybe give a little support to our high-performance organ, the brain? This article covers foods with special nutrients that support the brain in its performance.
What feeds the brain
Carbohydrates are the number 1 energy supplier for the brain and promote concentration and memory efficiency. However, not all types of carbohydrates are equally suitable as brain foods.
Many sweets and glucose contain simple sugars. This is used up quickly and the brain or the body needs more energy immediately. Complex carbohydrates, such as those contained in whole grain products, are therefore better. High-fiber foods are also a sustainable source of energy for our heads.
In fact, fats also serve as a source of energy and protect the nerves at the same time. Omega-3 fatty acids in particular have a positive effect on mental fitness and are therefore particularly important in old age. Proteins are also essential for the flow of information and are therefore also important brain food.
The brain receives further nutritional values from vital substances. In particular, B vitamins and magnesium, which are significantly involved in brain metabolism, should be mentioned here.
In addition, the vitamins A, C, and E, which ensure the breakdown of free radicals and thus protect the nerve cells from oxidative damage. Later dementia can also be prevented. What is good for the brain is also important for the nerves and so most brain food can in principle also be called “anti-stress food”.
Best Brainfood snacks recipes for mental fitness
Oatmeal: Energy for the brain
Carbohydrates are the most important source of energy for the brain. For long and consistent performance, choose complex carbohydrates such as those found in whole grain products. Oatmeal in particular is a good brain food snack, as it contains a lot of concentration-promoting minerals and vitamins. Just add them to your favorite smoothie.
Green Smoothie: Packed with nutrients to help you focus
Green vegetables are rich in B vitamins, magnesium, and many other valuable nutrients that support our performance and ability to concentrate. Since the lush green smoothie also contains vitamins A, C, and E, it is a great brain food snack.
For the perfect mixture, put 2-3 handfuls of kale, spinach, broccoli, green lettuce, or herbs together with half a banana and half an apple as well as some liquid in a blender and puree everything.
For the absolute energy boost for the brain, you can also add 1-2 tablespoons of oatmeal. It is important for the green smoothie that it contains at least 50% greens and is therefore rich in fiber, which ensures a sustainable energy supply for the brain.
Avocado: Good fat for mental fitness
Avocados are a very special vegetable. Exotic fruits are not the lowest in calories, but they contain important nutrients for our mental performance. Avocados also contain high levels of healthy fatty acids.
In addition to carbohydrates, these are an important source of energy for the head and also support brain function. Enjoy half an avocado as a snack with a little coarse salt. You can also eat the avocado as a delicious dip with vegetable sticks or process it into a delicious cocoa cream.
Walnuts: Little nutritional miracles for the head
Nuts are the perfect brain food. Not only are they rich in healthy fats, but they also contain a large amount of concentration-enhancing minerals such as magnesium. The walnut in particular boosts your concentration and your memory. Is it a coincidence that the walnut kernel looks like a brain? Enjoy nuts straight as a snack.
Cocoa: Sweet brain food with a lot of magnesium
Cocoa is one of the foods with the highest magnesium content and is, therefore, a great brain food. For the absolute performance pay attention to the high cocoa content in the chocolate.
With the common whole milk chocolate, the low cocoa content only leads to a short-term energy boost. To increase your mental fitness, it is better to choose dark chocolate with a cocoa content of 70 percent or more or simply make your own snack from cocoa.
Omega-3 & proteins
Fats, especially omega-3 fatty acids, are important for information transfer, concentration, and memory. Flaxseed in particular contains many omega-3 fatty acids. It is also wonderfully light and healthy as a snack between meals.
Water: Promotes blood circulation in the brain
So that all the wonderful vital substances that promote concentration and performance reach the brain. Water is the most important brain food for all. Because the water ensures good blood circulation in the body and brain and it transfers important nutrients such as magnesium for mental fitness.
Drink around 0.3 liters of fluid per kilogram of body weight a day. Preferably in the form of still water or you can wonderfully mix with the fresh fruits and herbs. Unsweetened tea and natural fruit juices are also an alternative.
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