Doping for the brain: Diet significantly influences how fit and healthy the brain is. A balanced diet is the basis. However, certain foods can even increase brain performance. Diet has been proven to directly impact brain performance and health. Eating healthily with a focus on lots of fresh vegetables, good carbohydrates, healthy fatty acids, proteins, and adequate fluid intake—lays the foundation for optimal brain performance. With a little extra knowledge, you can get even more out of it.
Whole grains for more brain power
The brain gets its energy mainly from glucose (sugar), which comes from carbohydrates. Since our brain cannot store energy, it needs a constant energy supply. This should mostly come from complex whole grain products, as they cause blood sugar to rise slowly. This continuous release of glucose helps you to stay focused for longer. Whole grain products also contain essential B vitamins.
B vitamins for mental health
The B vitamins are central to mental health. A deficiency affects mental and physical health – B vitamins can change our thoughts and feelings. A balanced diet usually covers the need for vitamin B. Whole grains and vegetables are good sources of vitamins B1, B3, B5, and B6. Vitamin B9, or folic acid, is found mainly in spinach and green leafy vegetables and vitamin B12 is in animal proteins such as eggs or fish. Vegans should, therefore, take this vitamin as a dietary supplement.
Omega fatty acids are vital building blocks
Omega-3 and -6 fatty acids, which are polyunsaturated fatty acids, are essential for life. They support the structure of nerve cell membranes, help brain cells multiply, and protect nerve cells. As a result, they significantly influence perception and memory.
A lack of omega-3 and omega-6 has a damaging effect on the brain, and can lead to tiredness, depression or difficulty concentrating. Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, herring and sardines. They are also found in linseed and rapeseed oil, soy, pumpkin seeds, linseed and hemp seeds. and Omega-6 fatty acids can be found in sesame, walnuts and evening primrose oil, for example.