Brain Food: Fuel Your Brain With the Right Nutrition

We all need a clear mind and a sharp brain for our everyday life. For the brain to stay healthy for a long time, it needs the right nutrition
brain food

Brain Health

We all need a clear mind and a sharp brain for our everyday life. Whether at school, in college or in our working life.

The brain needs a lot of energy to work well and master our existence.

For the brain to stay healthy for a long time, it needs the right nutrition.

How Does The Brain Work?

Everything that happens in the body is controlled by the brain. As the control center, it is responsible for all processes and functions of people and other living beings.

It consists of several 100 billion nerve cells that are connected to each other and transmit impulses. 

In this way, they perceive external influences, process them, and are ultimately responsible for the appropriate reaction.

Nerve cells that are damaged or even defective cannot regenerate. It is therefore important to support the preservation of the cells.

All of these processes, including heartbeat and breathing, take place in the body unconsciously and do not require conscious control.

Instead, the brain takes on this task and at the same time ensures that all functions and reactions take place in the body.

The total volume of the brain consists of 80 percent of the cerebral cortex and is considered the central area of brain performance.

It is responsible for processing mental images and visual information. 

It also enables people to speak and understand what is perceived. In addition to the cerebral cortex, the smaller brain areas such as the thalamus or hippocampus also play an important role.

Each area of the brain is responsible for special tasks to ensure additional functions such as mobility, awareness, sexuality, or sensory perception.

Overall, the brain consists of relatively few basic building blocks, which, however, have complex and variable functions.

In order for the brain to be able to use its full potential, it has a complex nervous system consisting of nerve cells. 

All nerve cells communicate with each other and pass signals on to each other to activate a specific reaction.

Nutrients For The Brain

A conscious and balanced diet cares for the nerve cells and supports their function.

In addition to carbohydrates, proteins, and fats, certain micronutrients also play an important role in the performance of the brain.

Energy is required for the body’s control center to use its full potential. 

The brain draws these mainly from carbohydrates, which the body breaks down into glucose.

Glucose

The brain needs 140 grams of glucose every day to get the most out of it.

Glucose can be absorbed through different types of carbohydrates. 

The simplest form is simple sugar, which the body can use directly from food as an energy source. 

These include sugar, fruit, honey, or fruit juices. Double sugar, e.g. lactose in milk, on the other hand, consists of a short glucose chain that can be broken down quickly.

Short-chain carbohydrates like sweets are not suitable to support brain performance.

Long Glucose Chains

The longest glucose chains can be found in foods such as whole grains or legumes, which consist of multiple sugars. 

The body needs more time to break the chain and provide the energy than for simple or double sugar.

Long-chain carbohydrates are particularly beneficial for the brain: they provide small amounts of energy over a longer period of time and make the brain efficient.

In order for the brain to have permanent energy, it needs complex carbohydrates.

The gut slowly breaks down long-chain carbohydrates and therefore releases smaller amounts of energy into the blood for a longer period of time.

Other Nutrients

At the same time, the nutrients in the diet provide protection and support for smooth communication between the brain and nerve cells.

The brain draws its energy not only from carbohydrates but also from proteins, fats, vitamins, and minerals.

But water also plays an important role in the brain. 

Since nerve cells consist largely of water, the body must always be supplied with sufficient fluid. 

Carbohydrates

The body stores carbohydrates in the form of glycogen and thus maintains the blood sugar level. 

It also provides energy for the nerve tissue – including the brain. 

Although they can be a quick booster of energy, they are not suitable in the long term. 

Good sources are:

  • oatmeal
  • whole grains
  • potatoes
  • nuts
  • lentils
  • chickpeas

Protein

Proteins consist of many different amino acids – they serve as building materials for the cells. 

In the brain, they also serve as a building material for important neurotransmitters that regulate memory, for example.

Amino acids control different metabolic processes in the form of enzymes or hormones.

For example, serotonin controls the sleep-wake rhythm, while norepinephrine influences learning ability and attention.

However, the body cannot produce all of the amino acids itself and is therefore dependent on food.

A combination of different protein sources is ideal for an optimal supply of amino acids. 

Good sources are: 

  • soy flakes
  • parmesan
  • cheese
  • beef
  • lentils
  • peanuts

Fat

The body protects itself from the cold by putting on love handles. 

Similar protection takes place in the brain. To protect the brain and nerve cells, they are padded with adipose tissue.

Omega-3 fatty acids, which the body cannot produce itself, play a particularly important role among fats.

They regulate blood pressure, protect against cardiovascular diseases, and promote blood circulation in the blood vessels – especially in the brain. 

Here around two-thirds of the fatty acids consist of omega-3. The essential fatty acid is contained especially in salmon, herring, mackerel, and some oils such as linseed oil or walnut oil.

Micronutrients

In addition to macronutrients, a balanced diet consists of micronutrients: vitamins, minerals, trace elements, and secondary plant substances.

Some of them have a significant impact on brain performance.

Vitamin C

Also known as ascorbic acid, the highest concentration of vitamin C is in the brain. 

It is an important factor in the maturation and functioning of nerve cells.

At the same time, vitamin supports the reduction of stress factors in the brain – these are harmful oxygen compounds that result from the metabolic processes of the cells.

Too much of this oxidative stress can increase the risk of cancer and cardiovascular diseases or neurological diseases.

B Vitamins

There are a total of eight B vitamins that we ingest through food. 

The effect of the vitamins is closely related to the maturation of the DNA and the supply of energy in the brain. 

Vitamin B6 and vitamin B12 in particular play an important role. 

However, one study shows that many people are undersupplied with these nutrients.

A lack of vitamin B6 manifests itself in a depressed mood, fatigue, and cramps and can be compensated for with the consumption of meat, fish, legumes, bananas, and nuts.

The deficiency symptoms of vitamin B12 show up in fluctuations in behavior and a reduced ability to think and concentrate. 

Vitamin B12 is only found in animal products such as cheese.

Potassium

The mineral potassium influences the regulation of blood pressure. 

A sufficient supply of potassium has a positive effect, especially in people with high blood pressure . 

Potassium reduces the risk of a stroke or cardiovascular disease.

Potassium also regulates the pressure in the nerve cells in the brain. 

In addition, the brain needs a sufficient supply of potassium to ensure the transmission of stimuli in the nervous system.

Selenium

The trace element selenium is vital for the brain. 

It is involved in various functions of the control center: motor performance, coordination, and memory.

Sufficient intake is therefore important to ensure the functioning of the brain and nerve cells. 

But the immune system and the thyroid also need selenium in order to function properly.

Recommended daily intake and suitable sources

Micronutrients

man

woman

Food

Vitamin C in mg / day

110 mg

95 mg

Broccoli, red peppers, sea buckthorn, spinach, kale, fennel, black currant, parsley   

Vitamin B6 in mg / day

1.6 mg

1.4 mg

Sesame seeds, turkey meat, hazelnuts, walnuts, pork sardines  

Vitamin B12 in µg / day  

4 µg 

4 µg 

Beef, eggs, milk, camembert, salmon

Potassium in mg / day

4000 mg

4000 mg

Avocado, mushrooms, dried fruit, green beans, tomatoes, raspberries, kiwi, rhubarb  

Selenium in µg / day 

70 µg

60 µg

Brazil nuts, white cabbage, mushrooms, asparagus, lentils, mackerel, herring 

Do Supplements Support My Brain?

Not always. Nutrition plays an essential role in brain performance, but the nutrients should not be overdosed. 

Caution should be exercised especially with magnesium because an overdose can cause gastrointestinal complaints and have a strong influence on the function of the kidneys. 

Therefore, you should always orient yourself to the recommended daily intake of nutrients and only supplement vitamins or minerals if necessary. 

Foods That Decrease Brain Performance

Fast food, sweets or greasy dishes – all these foods should only be consumed in moderation for the sake of health. 

Not only the organs but also the brain depend on a healthy and balanced diet in order to be fully functional. 

Sugar acts like a drug in the brain

Whether in convenience foods or home-cooked dishes: sugar is an integral part of nutrition in today’s society. 

It serves the brain as a quick source of energy. 

However, studies show that consumption of sugary drinks, in particular, has increased in society. 

They are linked to people’s worldwide weight gain and could be a major factor in diabetes – high sugar consumption can increase the risk of type 2 diabetes by 26 percent. 

At the same time, sugar acts as a drug – a study examined the connection between sugar and the receptors in the brain. 

It was shown that the receptors for sweet flavors accumulated in low-sugar environments and were not adapted to high sugar concentrations. 

With a high-sugar diet, the receptors are activated and send a reward signal to the brain. 

In doing so, they override the self-control mechanisms and generate a constant desire. 

The researchers concluded that sugar works like cocaine and could even be addictive. 

However, today there are alternative sweeteners such as thick juice, date syrup, or rice syrup. 

Aspartame can limit brain performance

Many people use sweeteners as an alternative sugar – but there are sweeteners that can negatively affect the brain. This includes aspartame. 

A study examined the effects of aspartame on the brain and its performance. 

The subjects received food rich in aspartame for eight days. 

The effect on cognitive performance, mood, and headache was examined. 

After taking aspartame, the subjects had to do without it for two weeks until they again consumed foods with a low aspartame content for eight days. 

It was shown that high aspartame consumption had a particularly negative effect on spatial orientation and mood – but not on memory. 

After stopping the food, the brain performance of the affected areas improved again. 

The researchers conclude that aspartame increases the likelihood of depressed mood and limits the brain’s capabilities. 

Please share if you liked our article

104 Responses

  1. An additional issue is that video gaming has become one of the all-time greatest forms of excitement for people of nearly every age. Kids have fun with video games, and adults do, too. Your XBox 360 has become the favorite gaming systems for people who love to have a lot of activities available to them, in addition to who like to experiment with live with other individuals all over the world. Thanks for sharing your ideas.

  2. Today, I went to the beach with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

  3. I was more than happy to find this site. I wanted to thank you for ones time just for this fantastic read!! I definitely savored every bit of it and i also have you book marked to check out new stuff in your website.

  4. Wow, maгvwlous blog layout! How long have you
    been Ьloggіng for? you make blogging look easy.
    Тhe ᧐verall look of your website is fantаstic,
    let alone the content!

    Here is my web-site what are payday loans

  5. Cilt lekeleri, cilt tonu farklılıkları leke kremi gibi cildinizde oluşan herhangi
    bir leke için
    Hccare leke kremini deneyebilirsiniz iddalı bir marka olan bu firmanın tüm ürünleri güvenilir olduğu gibi leke kremi
    de güvenlidir.
    Leke kremi ; Leke KreMi

  6. Instagram hesaplarınızın aktif ve etkin bir kullanım alanı olsun istiyorsanız ve bu hesaplar
    üzerinden bir avantaj elde etmeyi hedefliyorsanız
    takipçi sayınızın çok önemli olduğunu bilmelisiniz.
    tüm sosyal medya hesaplarınızda takipçi sayınızın çok kısa sürelerde arzu ettiğiniz
    kadar alabilirsiniz. bu alanda online olarak hizmet sağlayan platformlardan profesyonel
    olarak sizlere hizmet vererek yardımcı olmaktan kıvanç duyarız hemen sizleri Takipçi SATIN AL işlemi için bekliyoruz

  7. Dilediğin kadari ile instagram takipçi paketlerine ulaşaleceğin en kaliteli
    sitelerden olan
    takipcintr ile instagram takipçi satın alarak fenomen olabilir sende
    bu platformlardan ödeme alabilirsin..
    İnstagram Takipçi Satın AL

  8. Yılların verdiği deneyimiyle ALC Antalya Böcek İlaçlama, evinize veya işletmenize yerleşen böcek ve kemirgenleri, garantili çözüm yöntemleri ile defeder.

    Müşteri odaklı memnuniyet için hizmet veren ALC, yüksek
    standartlarda hizmet sunar. Arayın, evinizdeki veya işyerinizdeki haşere kabusu son bulsun!
    Antalya böcek ilaçlama

  9. Hello friends, its wonderful post about teachingand fully explained, keep
    it up all the time.

  10. Usually I do not read post on blogs, however I would like
    to say that this write-up very compelled me to check out and do so!
    Your writing style has been surprised me. Thanks, quite
    great article.

  11. Yaz aylarında tercih edilebilecek cilt bakım ürünleri, nem ağırlıklı maskeler ve kremler olmalıdır.
    Kışın kullanılan meyve asitli, leke pigment jelleri veya
    yoğun kremler yazın kullanılmamalıdır. O hALde
    sizi
    En iyi LEKE Kremi markası ile tanıştırmak istiyoruz!

  12. It’s awesome to go to see this site and reading the views of all friends about this paragraph,
    while I am also zealous of getting familiarity.

  13. My relatives always say that I am killing my time here at web, but I know
    I am getting knowledge everyday by reading such pleasant articles
    or reviews.

  14. Türkiyenin önde gelen cilt ürünleri firmasından hccare
    artık sizlere leke kremi ile de hizmet vermekten gurur duyuyor,
    En iyi leke kremini alabilmek artık çok kolay web sitesine giderek hemen leke kremi sahibi olabilirsini
    En iyi leke kremi ; https://cutt.ly/en-iyi-leke-kremi

  15. İnstagram takipçi satın alarak popülerliğinizi arttırabilirsiniz, takipçi almak için güvenirlik çok
    önemlidir.
    Takipçi sitelerinin hepsine güvenmeyiniz. TAkipçi satın al
    vasıtası ile güvenilir bir siteden alış veriş yapmak size sonsuz bir güvenilirlik sağlayacaktır.

    Sizde hemen takipçi almak için siteye gidin

  16. Sosyal medya hayatımızın bir parçası haline gelmiş durumda.
    Öyle ki sosyal medya kullanmayan insan neredeyse kalmadı.
    Sosyal medyanın kullanımı bu kadar artmışken Facebook,
    Twitter, Instagram gibi uygulamaların önemi de arttı.
    Özellikle Instagram son zamanlarda kullanıcı
    sayısını çok büyük rakamlara ulaştırdı. Instagram’da yüksek takipçiye
    sahip olmak ve çok beğeni almak neredeyse herkesin hayali.
    Takip2018 sizlere bu konuda büyük bir kolaylık sağlıyor.
    Instagram beğeni satın al seçeneği ile gönderileriniz beğeni sayısını çok kısa sürede dilediğiniz rakamlara ulaştırabilirsiniz.
    Aynı şekilde takipçi sayınızı arttırmak için de tek yapmanız gereken Instagram takipçi satın al seçeneğine tıklamak.
    Sonrasında çok kısa bir sürede dilediğiniz takipçi sayısına ulaşabilirsiniz.
    Takip2018 Türkiye’de bulabileceğiniz en kaliteli takipçi satın alma
    sitesidir. Ve bulabileceğiniz en hızlı takipçi satın alma sitesi de yine takip2018 sitesidir.
    Üstelik takip2018’in takipçi satın aldığınız zaman gelen takipçilerin tamamı Türk.
    Böylelikle sayfanızda yabancı kişileri görmek zorunda
    kalmayacaksınız. Ayrıca insanlar sizin takipçilerinize bakarken hep yabancı
    takipçiler kesin takipçi satın aldı yorumuna maruz kalmazsınız.

    instagram takipçi satın al

  17. Hi there, just became aware of your blog through Google, and found that it is really informative.

    I’m gonna watch out for brussels. I’ll be grateful if you continue this in future.
    Numerous people will be benefited from your writing.
    Cheers!

  18. Klicken Sie auf den gewГјnschten Betrag. Geben Sie Ihre E-Mail-Adresse ein, an die der. Es Г¶ffnet sich das Fenster von. socialxdesign.co › Prepaid-Zahlungsmittel. Erfahren Sie, wie Sie paysafecard online mit PayPal kaufen kГ¶nnen und erhalten Sie alle wichtigen Informationen zu paysafecard. E-Mail * Online Casinos 2020 Ohne Einzahlung – Die vorteile von online spielautomaten apps Es gibt mehrere kaufen und nachfolgende Einzahlung; • Sicherheit casino paysafecard bezahlen paysafecard schweiz kontakt – online casino Paysafecard. Der Service ist anonym bleiben, was Sie einfach zu ГјberwГ¤ltigend. Aus diesem Zahlungssystem echtes Geld einzahlen kГ¶nnen. Warum sollte man kann Anforderungen von Gewinnen mit: Casino eignet. Sie haben nach Beginn des Zahlungsvorgangs 10 Minuten Zeit, um diesen abzuschließen – andernfalls kommt es zum Abbruch. http://v295503f.bget.ru/user/y4yjubz465 5) Gioco occasionale o regolare? Se vi capita di giocare una volta ogni tanto, cosГ¬ quando capita, allora puГІ forse valere la pena di andare alla caccia di un bonus casino online bello grasso. Ad esempio potreste pensare di trovare il miglior bonus senza deposito 2021, per trascorrere un po’ di tempo divertendovi senza grandi problemi. Se invece siete un giocatore regolare, allora ГЁ vi conviene cercare un casino online AAMS che premi la vostra fedeltГ , magari con bonus non strabilianti ma costanti, che arrivano puntuali nel vostro conto. 2) Benefici e Costi: scegliere un bonus casino online solo sulla base di quanto denaro gratis vi offre ГЁ una decisione intelligente solo a metГ . Certo il valore di un bonus ГЁ importante, ma ГЁ anche importante capire cosa vi viene chiesto in cambio. Cosa dovete fare per ricevere il bonus casino online? E, una volta che lo avete ottenuto, quanto dovete giocarlo prima di poterlo incassare? Avete letto i termini e le condizioni? Troppe volte abbiamo sentito giocatori che dopo aver visto accreditato un magnifico bonus slot nel loro conto si sono resi conto che i requisiti di scommessa erano cosГ¬ assurdi da rendere il bonus praticamente non incassabile.

Leave a Reply

Your email address will not be published.

More Popular Healthy Living Posts

Don't Miss out on new articles

We guarantee 100% privacy. Your information will not be shared.

Don't Miss out on new articles

We guarantee 100% privacy. Your information will not be shared.