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Food for the brain

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There is Essenthat us think faster leaves? The effect of foods The human brain has been the focus of scientific research for some time. Our brain is like our entire body nutrient, water, vitamins and minerals are required for it to function optimally. A Lack of energy and nutrients causes us to feel exhausted, tired and less productive. What’s up with it? ‚Brainfood‘ like ginseng, chia seeds or blueberries? Can food actually improve brain performance? We’ll tell you that in this article.

Brain food – what influence does food have on the brain?

Essen and drinking are essential for the brain power. You know that if you’ve ever had one Diet have done: It’s missing Brain an nutrients, you get tired, in a bad mood and somehow everything is more difficult than usual. The symptoms described are also called ‘brain fog’, a “foggy brain”, which is often a result of poor nutrition, the combination of empty carbohydrates and too much sugar.

What brain performance and nutrition have to do with each other

The Brain consumes around 20 percent of the recorded carbohydrates from your food. It’s no wonder that people regularly reach into the drawer for a chocolate snack in the office. Unfortunately, a snack like this doesn’t wake you up at all. Quite the opposite, actually. Zucker The blood sugar level rises briefly and quickly, but then falls just as quickly. Since the brain has glucose, it is broken down Zucker from the food cannot store, the performance of the brain decreases as the blood sugar level falls and requires replenishment. As quickly as possible.

“Whenever you feel a little hungry” and “You’re not you when you’re hungry” – in the food industry people do these things performance-enhancing properties of food Been a friend for a long time by using energy drinks. Ginseng teas and the like “give you wings” and are touted as effective remedies for fatigue and low performance. A clever marketing ploythat much is clear, but there are actually completely different foods that… Brain metabolism drive properly. As is so often the case, these include not so much the industrially processed foods mentioned, but above all natural foods from complex carbohydrates, proteins and vitamins.

Brain food: These nutrients promote brain activity

What is suitable as Brainfood? Various studies provide information on these questions.

Complex carbohydrates

A positive influence have complex carbohydrates such as those found in fruits, vegetables and legumes. These have the advantage that they cannot be broken down by the body as quickly as simple sugars and therefore it takes a long time before they enter the bloodstream. Become like this Fluctuations in blood sugar levels are avoided and your brain stays productive longer. Also Vitamin Bwhich is contained in grain products, promotes concentration.

protein

Proteins are the Building blocks of your cells and basis for Hormone as well as messenger substances. They are also needed for the production of neurotransmitters that transmit signals from nerve cells in the brain, thus promoting brain activity and concentration. If you want to support your brain, you should regularly eat legumes, dairy products, fish and lean meat.

Omega 3

Omega-3 is said to have a positive effect on brain development in children. There are studies that show that the… Omega-3 fatty acid supplementation has a positive effect on brain performance in preschool children. Omega 3 is also important for the brain, as the brain itself consists primarily of fatty acids and needs them to transmit signals.

Micronutrients: Magnesium, silica, etc. are so important.

In addition to the macronutrients mentioned, they also have micronutrients, Vitamins and Trace elements Influence on your brain performance. B vitamins, which are found in complex carbohydrates for example, are particularly valuable here. A deficiency can lead to mood swings, difficulty concentrating and weakened memory. Vitamin B must be consumed daily through food such as dairy products, vegetables or fish and liver, as the body cannot store it.

Magnesium

Probably the most important one micronutrient is for your brain Magnesium. This is the one Counterpart to the stress hormone cortisol. Unlike cortisol, which makes you feel jittery, nervous and unfocused Magnesium concentration, it defuses stress hormones and promotes cerebral circulation. Magnesium also plays a crucial role in energy metabolism. To keep your brain fit and productive, you should consume around 300 mg per day.

Silica

Also silicawhich is contained in Sicilium, is said to have an anti-forgetfulness effect. silica is found in medicinal water, for example.

Fisetin

Oranges are not only healthy because of them Vitamins. They also contain the dye Fisetin, which stimulates the formation of nerve cells. These also ensure new connections in the brain and better memory performance. Blueberries and strawberries also contain the power dye, which is said to stimulate memory.

These diets damage brain activity

Like that right nutrition can positively influence the function of your brain, there are also foods and diets that are harmful to the brain. These include primarily fast food, as a study from the UK shows. According to this, children who consumed a lot of fast food in their early childhood will eat it later lower IQ develop.

A current study shows something similar: 245 Iranian children were examined for their IQ, taking their eating habits into account. As it turned out, the IQ of children who ate a diet consisting primarily of refined carbohydrates and industrial products tended to be lower than in children with a wholesome diet.

Die Significance of such studies is controversial because these are correlations that leave a lot of room for interpretation. The negative effects of industrial sugar and refined carbohydrates However, on the brain and the ability to concentrate are undeniable. Because your blood sugar level spikes briefly when you consume sugar, the level drops again a short time later and you have to struggle with fatigue and difficulty concentrating again.

Brainfood: Foods for improved brain activity

Essen has an undeniable influence on brain activity. Nutrients that are said to promote brain activity can be found in the following foods, among others:

  • Oatmeal: strengthens you with complex carbohydrates, B vitamins and fiber
  • Strawberries, oranges, blueberries: the fruits contain fisetin, a pigment that is said to stimulate brain activity
  • Fatty fish such as salmon or mackerel as well as cold-pressed vegetable oils such as linseed oil or walnut oil are good sources of omega-3
  • Plenty of magnesium, which reduces the stress hormone cortisol, is found in sweet potatoes, broccoli and bananas, for example

Which also stimulates brain activity

Water

The human brain is almost closed 80% water. If the body lacks water, the blood becomes more viscous and therefore flows more slowly. This means that it takes longer for nutrients and oxygen to reach the brain. Even a small loss of fluids becomes noticeable and we become slower, tired and it becomes much more difficult for us to think. Forgetfulness and headaches are also typical symptoms lack of fluids. To avoid this, you should definitely grab your water bottle regularly.

Movement

The brain is happy about it Movement, as it provides better blood circulation. Instead of spending your lunch break eating fast food at your desk, you should go outside and walk around the block. Even a long walk can increase your cognitive performance.

Coffee (in moderation)

Also Caffeine increases concentration. However, you shouldn’t overdo it, as coffee in large quantities can make you nervous and tend to damage your concentration.

Sleep

Sleep is a real miracle cure. When you sleep, your whole body is put into reset mode, so to speak, and you can then start with new strength. Therefore, make sure you get enough sleep and, if in doubt, take a power nap. Your brain will thank you.

Conclusion

What we eat doesn’t just affect us Body and its composition; ours too Brain Benefits from a balanced, healthy diet with fresh foods. The reason for this is that the brain uses up a large portion of the carbohydrates consumed. A deficiency is immediately noticeable as cravings and also manifests itself as tiredness, difficulty concentrating and distraction.

In order to best support your brain in its work, you should supply it with energy regularly. Eat healthy, varied and vitamin-rich foods. Basically, you should prefer unprocessed foods and eat one high nutrient density regard. Next to yours Nutrition have, too Movement, Sleep and Drinking habits Influence on your brain activity. Make sure to drink enough and take short, active breaks often throughout the day. This will help you stay focused.

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