Brain food – Healthy nutrition (but not only) for our brainAugust 22, 2019
A healthy diet is important: not only for our body in general, but also for our brain. A proper diet provides our brain with the necessary nutrients, vitamins and minerals it needs for an optimal mental performance. Our food makes an important contribution to our ability to stay focused and attentive for a long time.
Some foods have a particularly positive effect on the mental performance of our brain. They increase general memory and the ability to concentrate. These foods are also known as “brainfood” nowadays.
How much energy does our brain need and consume?
The brain consumes about one fifth of the body’s total energy requirements. Therefore, it is important to provide it with enough healthy food. Carbohydrates are the most important sources of energy for our brain. Complex, long-chain carbohydrates are the best way to ensure a long-term energy supply. The body can gradually split these carbohydrates into their individual building blocks and thus ensure a constant supply of energy to the brain. Oat flakes for example are a good source of complex carbohydrates. Start the day with our popular VERIVAL Strawberry-Chia Porridge or one of our other porridges – your brain will thank you for the energy supply 😉
4 tips for full concentration
- Regular meals are important so that our brain can remain constantly efficient. By eating regularly, the blood sugar level remains constantly high, which is essential for the optimal performance of the brain.
- As already mentioned, complex carbohydrates are the best energy source for our brain. Simple and short-chain carbohydrates cause a rapid rise in blood sugar levels and a rapid drop in blood sugar levels. This fluctuation can make us feel tired and flabby because the blood sugar level has dropped too quickly.
- Not only eating healthy is essential for our brain, but it is also important to stay hydrated through drinking enough water or tea. Our concentration can quickly drop if we do not drink enough and a lack of fluid can also lead to tiredness.
- The second most important energy source after carbohydrates are fats. Polyunsaturated fatty acids are the best fats because they have positive effects on the interaction of the nerve cells. Therefore, Omega-3 fatty acids are particularly important for our brain and can be found particularly in oils, fish, nuts and dried fruits.
Nuts – a real magic food for our body
It is no wonder that nuts were already collected by our ancestors from the Neolithic Age and have since then become a real brainfood. Nuts contain a lot of protein and fat, fibre as well as important vitamins and minerals. The macronutrient distribution is the following: 20% carbohydrates, 50-60% fats and 15-25% protein. Moreover, nuts are also rich in omega-3 fatty acids. These essential fatty acids cannot be produced by the body itself and must therefore be ingested through food. Various scientific studies confirm that nuts have positive effects on our brain and its performance. The vitamins and minerals, such as lecithin and various B vitamins like vitamin B1, which are contained in nuts are responsible for increasing the efficiency of our brain.
Nut profile of 6 different nuts:
The walnut does not only look similar to the shape of the human brain, but also contains many high-quality ingredients. Walnuts supply our body with energy and keep us and our brain full for a long time. The proportion of omega-3 fatty acids contained in walnuts is generally very high and walnuts are also the only nut that contain the important omega-3 fatty acid called alpha-linolenic acid. This fatty acid is responsible for maintaining normal blood cholesterol levels.
The pecan nut
The pecan nut is a close relative of the walnut, but its taste is slightly milder. In addition to many dietary fibers, the pecan nut contains a high amount of vitamin B1 and supports energy metabolism.
The hazelnut is full of vitamin E and protects our cells from oxidative stress. The fiber contained in hazelnuts also supports our digestion.
Almonds are rich in magnesium, fiber, vitamin E and vitamin B2. Especially magnesium is beneficial for our brain performance as fatigue symptoms can be minimized.
Cashews have a high magnesium content, which supports the body in its muscle work and protects the muscles from cramps. Cashews are also rich in iron, potassium and folic acid which makes them ideal for sports enthusiasts.
The brazil nut
Strictly speaking, the Brazil nut is not a nut, but a capsule fruit. It is rich in vitamin B1, vitamin E, phosphorus and selenium. Phosphorus for example ensures a balanced energy metabolism.
In order to optimally support your brain, you should have a handful (approximately about 20-30g) of nuts every day. Our organic nut mix “Early Bird” consists of almonds, cashews, hazelnuts and walnuts and thus provides your brain with long-term energy. If you like it a little more fruity, we recommend our organic nut-fruit mix “Work out”. Dried fruits also allow us to stay concentrated longer, as the complex carbohydrates in dried fruits are only split slowly by our body and are therefore released slowly, but continuously into the blood.
A balanced diet that includes a daily ration of nuts, sufficient fluid intake and regular meals are therefore the most important things for our brain to remain concentrated and efficient for a long time. 🌰🥜
- #brazil nut
- #pecan nut