These foods and nutrients keep your brain fit

It controls every reaction that happens in the body by sensing influences, sending and processing impulses: the brain. The brain takes over many subconscious processes, such as breathing or reflexes, for us. The cerebral cortex occupies 80 percent of the total volume and is responsible for processing mental images and visual information. But areas like the thalamus or the hippocampus also have their own functions.

The brain is with your several hundred billion nerve cells one of our most important organs: as soon as a nerve cell is defective or damaged, it can no longer regenerate. Therefore, it is important that we protect our brain and give it the nutrients it needs to maintain nerve cells and support them in their functions.

Brainfood: These are the main nutrients for the brain

With a balanced diet, you can keep your brain permanently in shape. But which foods are good for the brain and which are harmful?

That The brain works day and night. and consists of a complex nervous system. so up maximum performance can work, it needs certain nutrients.

There are different foods that are yours

1. Carbs

Serve as the main source of energy. Carbohydrates that break down into glucose.. The brain needs about 140 grams of glucose per day, which we can absorb in several ways: The fastest way to do this is with “simple sugars”, which can be found in sugar, fruit, honey or fruit juices . However, “multi-sugars” consisting of long-chain carbohydrates are better for the brain. Because this provides small amounts of energy over a longer period of time and thus makes the brain efficient. Legumes, oats, potatoes, nuts and whole grains in particular contain this polysaccharide. Therefore, complex carbohydrates are more suitable than sweets because they are broken down more slowly in the intestine.

In general, the brain uses a fifth of the energy that we absorb from food. But the water also plays for them. good performance An important role. That is why it is important that we drink enough fluids. How much water does our body need each day?

2. Albumin

Proteins are made up of different amino acids, which help form cells. In addition, amino acids control different metabolic processes such as the sleep-wake cycle or the ability to learn. A combination of different protein sources provides a optimal supply of nutrients for the brain include: soy flakes, Parmesan cheese, Harz cheese, beef, lentils, or peanuts are good sources of protein.

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3. fat

How the body uses fat to protect itself from the cold also protects fat in the brainour nerve cells. play on it Omega-3 fatty acids an important role, because these cannot be formed by the body itself. They are responsible for regulating blood pressure, protect against cardiovascular diseases and promote blood flow in blood vessels, especially in the brain.

Omega 3 Recipe: Salmon on the plate today

Salmon, herring, mackerel, and certain oils such as flaxseed oil or walnut oil contain these important omega-3 fatty acids.

Micronutrients for the brain

In addition to protein, carbohydrates and fats also contribute micronutrients contribute to the proper functioning of the brain. Therefore, the correct intake is essential when it comes to nutrition. Here you can find out what nutrients we should eat.

1. Vitamin C

vitamin C it is an important factor in the maturation and function of nerve cells. In addition, the vitamin supports the Reduction of stress factors in the brain. Too high a proportion of this oxidative stress can increase the risk of cancer and cardiovascular disease or neurological diseases raise.

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2. B vitamins

We can take care of the food. various B vitamins record, are particularly important Vitamins B6 and B12. Deficiency symptoms of the former can manifest in a depressed mood, tiredness, and cramps. Vitamins B6 can be found in meat, fish, bananas, nuts, and legumes. Vitamin B12, on the other hand, is only found in animal products like cheese. The symptoms of deficiency of this vitamin are expressed in behavioral fluctuations and a limited ability to think and concentrate.

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3. potassium

Potassium is one of the minerals and influences the regulation of blood pressure. Therefore, optimal intake may reduce the risk of stroke or cardiovascular disease. The brain needs potassium to ensure the transmission of stimuli in the nervous system.

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4. Selenium

That trace element selenium it is vital for the brain. It is important for motor performance, coordination and memory. Therefore, a sufficient supply is important to ensure the functioning of the brain and nerve cells. but that too immune system and thyroid they need selenium to function properly.

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These foods damage the brain

Fast food, sweets, or too much fat – all this damages not only our figure and our organs, but also the functionality of our brain. That’s why it’s important to eat these unhealthy foods in moderation.

1. Sugar: Addicted to Reward

Sugar serves the brain as a quick source of energy. Especially in ready meals, the component is increasing more and more. According to studies, the consumption of sugary drinks is also increasing in society. Too much sugar not only increases the chance of developing type 2 diabetes, but also acts like a drug in the brain. With a diet high in sugar, the receptors are activated and send a reward signal to the brain. In doing so, they override self-control mechanisms and create constant cravings. Then you can get really addicted to sugar. It is better to use alternative sweeteners like thick juice or rice syrup.

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2. Cola Zero: Aspartame May Limit Brain Power

Not all Sweeteners are definitely better than sugar. Aspartame, for example, can also negatively affect the brain. This was shown in a study in which subjects ate aspartame-rich foods for eight days. After the aspartame period, the subjects had to go without aspartame for two weeks before returning to low-aspartame foods for eight days.

It turned out that a high aspartame intake especially the spatial orientation and mood are negatively affectedbut not memory. After stopping the food, the brain performance of the affected areas improved again. The researchers conclude that aspartame increases the likelihood of having a depressed mood and limits the abilities of the brain. Under the brand names Canderel, Equal, and NaturaSweet, aspartame is found in more foods than meets the eye: breakfast cereals, chewing gum, ready meals, puddings, baked goods, confectionery, and soft drinks.

In addition to the brain, the intestines can also suffer from sweeteners. Sweeteners can destroy the entire intestinal flora. You may also be interested in: Healthy Sweeteners: Delicious alternatives to sugar at a glance.

Article contains affiliate links

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