Our brain works around the clock and controls almost all of our bodily functions. With the help of a healthy, balanced diet, we can positively influence the performance of the organ. We explain which 7 foods support the brain.
Our brain is the control center of our body – it processes sensory impressions and controls bodily functions and behavior. There are around 86 million nerve cells in the organ, which are linked to one another and constantly exchange information. With a few factors we can positively influence the concentration and performance of our brain, including a healthy diet. We explain which foods are particularly helpful.
Table of Contents
7 foods that support the brain
1. Lentils
Adequate protein supply is important for our brain – amino acids, the building blocks of proteins, are needed to process new information and impressions. It doesn’t always have to be meat or dairy products that provide you with the nutrients. Legumes such as lentils are also suitable sources of protein. On top of that, they are low in calories and rich in vitamin E, provitamin A, potassium and magnesium.
Also interesting: 6 reasons why you should eat lentils more often >>
2. Avocado
Whether on bread or in a salad – avocados always taste good. But not only that, the green superfood also has a positive effect on our health. The fruit provides you with vitamins E and D as well as potassium, among other things. On top of that, the fruit is rich in monounsaturated fatty acids, which stimulate blood circulation in the brain and thus improve concentration and performance.
Also interesting: This is what happens when you eat an avocado every day >>
3. Salmon
One of the most important nutrients for our brain are omega-3 fatty acids , which are found in fatty fish such as salmon, among other things. What many people don’t know: Our brain consists of 50 to 60 percent fat cells – around 10 to 15 percent of which forms docosahexaenoic acid (DHA), which we have to ingest through food and which is mainly contained in cold-water fish and algae. According to the Federal Ministry of Education and Research , omega-3 fatty acids can improve the performance of the brain and counteract its degeneration.
4. Flaxseed
We cannot only get the omega-3 fatty acids that are so healthy for our brain from fatty fish. The best plant-based omega-3 supplier is flaxseed. The small seeds can not only have a positive effect on our brain performance, but also, for example, lower blood pressure and strengthen our heart. Good reasons to start the day with a porridge with linseed.
5. Blueberries
Raspberries, strawberries or blueberries – berries are healthy and, depending on the variety, provide you with important vitamins and nutrients such as vitamins C and E, folic acid and zinc. The antioxidants contained in it, which fight free radicals in the body and can prevent the development of various diseases, have a particularly positive effect. According to studies , blueberries in particular can have a positive effect on the brain, especially the memory of older people.
6. Broccoli
Broccoli is one of the healthiest vegetables out there. The low-calorie vegetables are bursting with important vitamins and minerals such as vitamins C and K, potassium and iron. It is also rich in antioxidants and, according to studies , the kaempferol it contains is said to have an anti-inflammatory effect. And broccoli is also said to have a positive effect on brain function: For example, a study with older subjects showed that a portion of broccoli a day can help maintain mental functions.
7. Whole Wheat Bread
If you want to do something good for your brain function, you can also use whole grain products such as whole grain bread. Because in order to be able to function properly, our brain needs energy, which it gets best from long-chain, complex carbohydrates – they continuously supply it with energy and thus increase concentration.
These foods damage the brain
Just as some foods can have a positive effect on brain function, others can affect it negatively. Unhealthy saturated fatty acids and especially trans fats not only promote the development of cardiovascular diseases, they also increase dementia in old age according to various studies and can also impair the ability to concentrate in younger people. Studies have shown that heavily processed white flour products and large amounts of sugar also double the risk of dementia. Foods that damage the brain include:
- ready meals
- Fast Food
- sweets
- sweet pastries
- alcohol
- Softdrinks
- Energy-Drinks
