Brain food – which food stimulates my brain performance?
Sure, sometimes it’s hard to find time to cook in a full week . But just then it is very important , is healthy to eat! Because with a balanced diet and the right foods , you can push your energy level and your brain is therefore more powerful .
In the following you will find the most important things about brain food .
Brain food – what is it?
The term brain food comes from English and can literally be translated as brain food . This is exactly what it is, food or food for your brain . These include foods that have a positive effect on your brain performance , i.e. your ability to concentrate , your thinking skills and your performance .
Healthy Diet – Healthy Eating for an Active Brain!
A balanced and healthy diet is always a good idea for your fitness, for your energy balance, but also for your brain performance . That is why it is particularly advantageous that if you are stressed because you have to study a lot or you have to concentrate particularly on work, you eat healthy .
Above all, sufficient carbohydrates are important for a good supply of the brain . In addition to carbohydrates such as glucose , proteins are important substances for your memory and the flow of information . Healthy fats serve as a lubricant for data transfer from paper to your brain and for the final push your brain needs minerals and vitamins !
Below you will find the 5 most important foods that will help you with stress management and that you should eat to improve your performance .
1. Brain food: liquids promote your concentration and energy!
But as always: The most important thing is to drink enough fluids ! That is why the motto is: “Drink up, morning, noon, evening, you have to drink! The main thing is water! ” You should drink at least one and a half to two liters. It’s best to drink water or tea , but coffee and fruit spritzers are also included.
A lack of fluids can manifest itself in headaches , dry skin , tiredness and difficulty concentrating . When you have too little water in your body, oxygen and nutrients move more slowly through your brain and body.
In order to be able to regulate and control your drinking household better, it is best to keep a drinking diary . There are special apps for this in the App Store or Google Play Store. Alternatively, you can put a line in a list that you keep in your notes for every half liter .
2. Brain food: Healthy fats are the lubricating oil for data transmission
Fat is not just fat! The saturated fatty acids are the unhealthy fatty acids . These make you tired and sluggish, as the body needs a lot of energy to process the saturated fatty acids , your brain and body lack this and your performance decreases.
The unsaturated fatty acids provide your body with a kind of lubricant for data transmission and are therefore beneficial for your brain performance , especially in exam phases , in which you have to learn a lot, and are therefore considered anti-stress foods .
You can find unsaturated fatty acids in fish such as salmon and mackerel. They promote your brain function. They are considered to be the healthy fats that your body needs to function optimally. You can also find unsaturated fatty acids in the following foods: yogurt, avocado, olive oil, flaxseed, cheese, salmon, eggs and dark chocolate .
In addition, omega-3 fatty acids are especially important for your ability to concentrate . You can find these in almonds and nuts as well as in high-quality oils such as rapeseed oil and linseed oil . The regular increase in such foods is very important because the body cannot produce the important omega-3 fatty acids on its own.
3. Brain food: The right carbohydrates will help you achieve top performance in learning!
You realize that you unfocused going? It occurs to you that your fellow students, with whom you have always studied in the Bib, always nibble on chocolate or some other sweet so that they can continue to work concentrated . But does this sugar really help you focus? In the short term, yes! Due to the sugar surge , your blood sugar level rises quickly and for a short moment you are supplied with more power and energy and therefore more powerful. But the glucose and candy also make your blood sugar level drop again quickly so that you are usually even more tired and unable to concentrate after the thrust .
The brain needs a continuous supply of energy. This is only possible through certain energy suppliers.
Complex carbohydrates are slowly converted and broken down by the body into small components and then into sugar, so that the body is constantly supplied with energy , which increases your ability to concentrate . You can find complex carbohydrates in foods such as legumes, whole grain bread and potatoes . Therefore, make sure that when you are stressed , such as in the exam phase, you continuously consume enough complex carbohydrates .
4. Brain food: Fruits and vegetables are the ultimate energy boosters!
Grandma always said that! And she is right! Because fruits and vegetables have a positive influence on your intellectual performance. Therefore, pay attention to your daily dose of fruits and vegetables. They provide you with important vitamins, minerals and healthy carbohydrates that help you manage stress and improve your performance.
So listen to your grandma and eat your vegetables well and an apple or a banana for dessert !
5. Brain food: protein is not only good for the muscles but also for your brain!
You can find protein mainly in animal foods such as meat, milk and eggs . But you do not need every day to eat meat that is already not healthy and also affects your performance rather negative from. A maximum of 2-3 times a week is sufficient.
If you are a vegetarian , no problem in low-fat dairy products such as low-fat quark and yogurt, there is enough protein. If you vegans are, no problem also legumes such as peas, lentils and beans are super for your body and your brain. These foods also provide the body and the brain with amino acids that are involved in the transmission of nerve signals as support substances and as components of messenger substances in the brain .
As you can see, whether you are a meat eater , a vegetarian, or a vegan, there are many ways to supply your brain and body with protein . Pay attention to your daily protein intake and your brain performance will improve and you will cope better with your stress management . This makes you more robust against stress in your studies .
Brain food – which snacks increase my performance while studying?
We have just explained in detail what you have to pay attention to in your diet in order to get the best out of your brain. Sweets & Co are only a short-term solution.
In the following we present the 3 power snacks for your brain. These 3 foods will help you with stress management , promote concentration and increase your performance . So bad for the brain foods and you can always have them with you in your university bag or backpack .
1. Brain food snack: nuts and seeds
Nuts and seeds are all-rounders because, in addition to many B vitamins and minerals, they also provide the important omega-3 fatty acids . The brain power and thus your ability to concentrate when learning increase greatly. For example, cashew nuts and Brazil nuts are good sources of magnesium , which is particularly important in times of stress . If you don’t like seeds pure, you can also incorporate them into your muesli or on a bowl sprinkle. Nuts and seeds therefore increase your concentration and you are more efficient . That’s why I always have a few nuts ready when studying .
2. Brain food snack: bananas
Bananas are the must-have to master your exam phases or to cope with stress during your studies or at work. They provide complex carbohydrates , a lot of magnesium and the amino acid tryptophan , which is necessary for ” happiness hormones “. Therefore, get yourself a banana box and always have a banana with you as an energy booster for when you are hungry !
3. Brain food snack: dried fruits
Dried fruits serve as optimal brain food because, in combination with nuts, they provide high-quality protein, omega-3 fatty acids and carbohydrates as well as minerals . Why is trail mix and trail mix because it is the ideal snack for students with stress in the study and for learning phases. You can always snack well in between and it promotes memory, concentration and clear logical thinking, so that you are not so stressed and more productive.