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Fast Food Can Trigger Dementia: Researchers Warn of Brain Atrophy Through Diet

Is there a link between eating fast food and dementia? Yes, say researchers from Australia. Accordingly, brain function can be significantly impaired by an unhealthy diet.

People would “eat their brains out” with fast food

The scientists at the Australian National University put forward the thesis that people who eat unhealthy food and do not exercise enough “the brain

The researchers presented the worrying results in the journal Frontiers in Neuroendocrinology. The Australian scientists evaluated around 200 international studies. They found that a person’s diet increases their likelihood of developing cognitive dysfunction.

Impaired brain function due to type 2 diabetes

Impaired brain function can result from type 2 diabetes, which is also triggered by fast food. However, there is also a direct connection between the performance of the brain and the diet – so the brain is damaged even without diabetes. ‘We found a clear link between brain deterioration and unhealthy lifestyle choices,’ the scientists explain.

Unhealthy Diet: Damage is irreversible

According to the researchers, anyone who had an unhealthy diet and exercised little up to their middle age can no longer reverse this damage – it is therefore irreversible. That’s why the Australians want to encourage people to think more about a healthy lifestyle and implement it as early as possible. This can protect you from dementia.

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health

This is How Caffeine Changes Our Brain

Most people consume caffeinated beverages regularly. It’s hard to get through the workday without the pick-me-ups. Scientists have now researched the effects of caffeine on our brain, specifically on the gray matter of the brain.

What does caffeine do to our brain?

According to Statista, the per capita consumption of coffee in Germany recently totaled 164 liters per year. This makes coffee the most popular hot drink among Germans. Caffeine is also considered to be the most commonly consumed psychoactive substance. A study by the University of Basel has now shown that regular caffeine consumption has a negative effect on the gray matter and the hippocampus. Why too much coffee is unhealthy has been known for a long time.

According to a statement from the University of Basel, the basis of the caffeine study was that previous studies had shown that sleep deprivation affects the gray matter in the human brain. The research team led by Christian Cajochen and Carolin Reichert from the University of Basel and the Psychiatric Clinic of the University of Basel has therefore investigated the influence of regular caffeine consumption due to sleep disorders on the brain structure.

The result of the study was that regular caffeine consumption makes changes in the gray matter visible. An important part of the central nervous system is, in addition to the white, also the gray brain substance, which is responsible for processing signals from the sensory organs and for regulating motor processes, motivation, drive and the psyche. In addition to intelligence, the gray matter controls all motor performance and perception processes, explains the online encyclopedia operated by doctors

Caffeine affects our “cognitive hardware”

The scientific study was conducted with 20 young and healthy subjects, all of whom consumed caffeine daily. The subjects were divided into two groups, with the first group being fed caffeine pills twice for ten days and the other being fed a placebo drug, also in pill form. The sleep quality was then analyzed with the help of brain scans (EEG).

The researchers found that the sleep quality of the two groups was relatively the same, but there were clear differences in the gray matter of the brain: the volume of the gray matter in the brain was visibly reduced in the caffeine group. Part of the so-called medial temporal lobe, including the hippocampus, was particularly important. These regions are responsible for our memory. So does coffee make us more forgetful? Not necessarily.

The study leader Reichert emphasized in this context: “Our results do not necessarily mean that caffeine consumption has negative effects on the brain. But obviously everyday caffeine consumption changes our cognitive hardware.” In addition, the change appears to be only temporary: after just ten days of caffeine withdrawal, the test subjects’ gray matter had regenerated significantly.

Further investigations necessary

However, the research team warns that more scientific research is needed in this area because the impact on how the brain actually works is not yet clear. The scientists conclude that further study should look at how the brain reacts to the loss of gray matter and whether this causes it to become less functional. In addition, according to Reichert, there are still no comparisons between coffee drinkers and people who consume little or no coffee at all.

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Food

Study: Junk Food Increases Appetite For Unhealthy Food – and Damages The Brain

Researchers report that junk food not only harms body weight, but also our brain’s performance. Other foods, on the other hand, can promote concentration and memory skills.

Unhealthy food only increases the craving for it

The Macquarie University scientists studied 105 young, healthy volunteers who normally ate a balanced diet and divided them into two groups. One group ate junk food, i.e. foods high in sugar and saturated fat, for eight days. So there was toasted sandwiches and milkshakes or Belgian waffles for breakfast, later a main meal from a fast-food chain. The control group ate their usual meals.

Both groups could choose unhealthy snacks before and after breakfast on the first and last day of the experiment. It was to be tested how great their desire for it was and – after trying it – how good they had tasted it.

Other environmental influences also affect the hippocampus

Factors that occur primarily in the western world – insomnia, stress, environmental toxins, depression and type II diabetes – have a negative effect on the hippocampus. Combined with an unhealthy diet, this could mean both acute and long-term damage to this brain region.

Fish, nuts, and whole grains are better choices

In order to promote the ability to concentrate and memory through nutrition, long-chain, complex carbohydrates, such as those found in whole grain products, should be used. Omega-3 fatty acids from fatty fish, nuts and rapeseed and walnut oil are said to have a beneficial effect on the nerve cells and their interaction. Proteins from fish, seafood, lean dairy products, legumes, and whole grains are also considered beneficial.

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health

Too Much Salt: This is How Badly The Spice Damages Your Brain

Excessive salt consumption can have a negative effect on blood flow to the brain. According to a recent US study. In the worst case, this can lead to massive brain damage – and permanently.

New US study: Too much salt can cause serious brain damage

The researchers from the University of Georgia examined the influence of salt on the blood flow in the brain and the neurons. The focus was on a specific region in the brain, the hypothalamus. The study found that salt actually slows blood flow to the brain. What the team calls “inverse neurovascular coupling” could lead to hypoxia. Hypoxia (hypoxemia) is a reduced oxygen content in the blood or a lack of oxygen. According to netdoktor.de, irreparable brain damage can occur in such cases.

The researchers establish the connection to salt through a compensation mechanism in the body as soon as salt is consumed. In order to lower sodium levels, the body activates neurons that release the hormone vasopressin. In order for the neurons to be able to operate the salt stimulation for a long time, hypoxia is assumed to be an auxiliary mechanism. According to the researchers, in order to “fight” the salt, the body puts itself into hypoxia.

The approach of the study could be used for future insights into other brain diseases. Until then, it would be advisable for many people to save on salt. In addition to brain diseases, there are other symptoms that can occur with excessive salt consumption.

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health

Lower Risk of Dementia: These Foods and Nutrients Are Important For Your Brain

You can keep your brain fit through your diet. If you want to reduce your risk of dementia, there are some foods that you can incorporate into your diet. Here is a list of the most important nutrients.

Reduce risk of dementia: These nutrients are particularly important for your brain

Alzheimer’s research assumes that a targeted and conscious diet has a strong influence on the development of our brain. Of course, there is no specific recipe that helps against dementia. Still, certain foods can help with prevention.

Although our brain makes up only a fraction of our body weight, it accounts for about 20 percent of our energy needs. The ideal diet to reduce the risk of dementia consists of various components.

Nutrient combination to prevent dementia:
Secondary plant substances: The polyphenols ensure better blood flow in the brain and are intended to counteract dementia
Vitamins C and E: high doses of these antioxidant vitamins are said to reduce the risk of Alzheimer’s
“Nerve” vitamins from the B group, especially B6, B12 and folic acid (B9): Deficiencies in these vitamins are associated with memory problems and an early stage of Alzheimer’s dementia
Omega-3 fatty acids: The fatty acids are said to have a positive effect on the brain and improve memory and everyday skills

1. Polyphenols (plant substances): Tea, coffee and vegetables help against dementia

In addition to water, which we should drink enough of every day, we should also have two to three cups of coffee, black or green tea. The polyphenols it contains stimulate blood circulation in the brain. The secondary plant substance is also contained in red wine. Here, too, a glass in the evening is fine.

3. Vitamin C: Dark berries are said to protect against Alzheimer’s

Vitamin C reduces plaque formation in our vessels, which is considered a risk factor for dementia. Fresh fruit should be included in every diet. Here, too, the German Society for Nutrition (DGE) recommends that two meals of 250 grams each are best.

4. B-group “nerve” vitamins: Beans, peas and lentils help the brain cells

Legumes contain plenty of natural B vitamins, folic acid and polyphenols for the brain. B vitamins are healthy and stimulate communication between cells and each other. They increase the performance of the brain and protect against memory disorders.

5. Whole grain: Reduce the risk of dementia with the brain food par excellence

Whole grain products contain a lot of dietary fiber. The complex carbohydrates help to keep the blood sugar level constant and thereby increase the ability to concentrate. The amino acids it contains, such as methionine, have also proven to be particularly valuable for healthy brain function.

6. Omega-3 fatty acids: Oil for a fit brain – reduce the risk of dementia

Omega-3 fatty acids are among the “good fats”. They are said to protect against cardiovascular diseases and improve metabolism. But the fats are also supposed to help against dementia. Omega-3 increases the performance of the brain and helps us with our daily processes. Top omega-3 suppliers include flaxseed oil, chia seeds, and walnuts.

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health

Clean Clogged Arteries: This Berry Helps Against Arteriosclerosis – and Keeps Your Brain Fit

Cranberries are healthy – not only for the heart, digestion and intestinal flora, but also for the brain. As a recent study shows, cranberries have considerable neuroprotective potential and counteract arteriosclerosis. You can find out what that means here.

Preventing dementia with cranberries: How the fruit affects your memory

The study shows the neuroprotective potential of cranberries. The research team looked at the health effects of eating a cup of cranberries a day in people aged 50 to 80. The scientists paid particular attention to the effects of 12-week cranberry consumption on brain function and cholesterol levels in 60 cognitively healthy participants. Half of the participants were given freeze-dried cranberry powder daily, which corresponded to around 100 grams of fresh cranberries. The other half took a placebo.

According to study author Dr. David Vauzour had shown in previous studies that higher dietary intake of flavonoids (a type of polyphenol) was associated with slower cognitive decline and the development of dementia.

The study also showed that foods high in anthocyanins and proanthocyanidins improve cognitive abilities. Anthocyanins and proanthocyanidins are found in berries, for example, and give them their red, blue, or purple color, according to the study author. The fruit also has antioxidant and anti-inflammatory properties

LDL cholesterol levels and atherosclerosis: Cranberries protect you from clogged arteries

In addition to the positive developments in the brain, the study participants also showed significant reductions in LDL cholesterol levels, which are known to contribute to atherosclerosis – the thickening or hardening of the arteries caused by a build-up of plaque that clogs the arteries.

Cranberries therefore make a positive contribution to blood vessel health and also improve cerebral circulation and cognitive abilities, the researchers write in summary in their study.

Additionally, independent research recently found that a daily intake of cranberry powder can significantly improve cardiovascular function. For this, the powder had to be taken for just a single month. Cranberries could also protect against cardiovascular diseases.

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health

Preventing Alzheimer’s and Dementia: These Foods Are Real Brain Food For Your Brain

Our brain works around the clock: Whether it’s at school or work, driving a car, cooking and even while we sleep, our brain does a lot. With certain foods we can maintain these functions and slow down the aging process.

It controls every reaction that happens in the body by perceiving influences, forwarding and processing impulses: the brain. The brain takes over many subconscious processes such as breathing or reflexes for us. The cerebral cortex takes up 80 percent of the total volume and is responsible for processing mental images and visual information. But areas such as the thalamus or hippocampus also have their own tasks.

With its several hundred billion nerve cells, the brain is one of our most important organs: as soon as a nerve cell is defective or damaged, it can no longer regenerate. It is therefore important that we protect our brain and give it the nutrients it needs to maintain the nerve cells and support them in their functions.

Brainfood: These are the main nutrients for the brain

With a balanced diet, you can keep your brain permanently fit. But which foods are good for the brain and which are harmful?

1. Carbohydrates

Serve as the main source of energy
Overall, the brain uses a fifth of the energy that we absorb from food. However, water also plays an important role in smooth functioning. It is therefore important that we drink enough liquid.

2. Albumen

Proteins are made up of different amino acids that help form cells. In addition, amino acids control different metabolic processes such as the sleep-wake cycle or the ability to learn. A combination of different protein sources represents an optimal supply of nutrients for the brain: Soy flakes, Parmesan, Harz cheese, beef, lentils or peanuts are good sources of protein.

3. Fat

Just as the body uses fat to protect itself from the cold, fat also protects our nerve cells in the brain. Omega-3 fatty acids play a role here
Salmon, herring, mackerel and certain oils such as flaxseed oil or walnut oil contain these important omega-3 fatty acids.

Micronutrients for the brain

In addition to protein, carbohydrates and fats, micronutrients also contribute

1. Vitamin C

Vitamin C is an important factor in the maturation and function of nerve cells. The vitamin also supports the reduction of stress factors in the brain. Too high a proportion of this oxidative stress can increase the risk of cancer and cardiovascular diseases as well as neurological diseases.

2. B vitamins

We can absorb eight different B vitamins through food, with vitamins B6 and B12 being particularly important. Deficiency symptoms of the former can manifest themselves in a depressive mood, tiredness and cramps. B6 vitamins can be found in meat, fish, bananas, nuts and legumes. Vitamin B12, on the other hand, is only found in animal products such as cheese. Deficiency symptoms of this vitamin are expressed in behavioral fluctuations and a limited ability to think and concentrate.

3. Potassium

Potassium is one of the minerals and influences the regulation of blood pressure. Optimal intake can therefore reduce the risk of a stroke or cardiovascular disease. The brain needs potassium to ensure the transmission of stimuli in the nervous system.

4. Selenium

The trace element selenium is vital for the brain. It is important for motor performance, coordination and memory. A sufficient supply is therefore important to ensure the function of the brain and nerve cells. But the immune system and the thyroid gland also need selenium to be functional.

These foods damage the brain

Fast food, sweets or too much fat

1. Sugar: Addicted to the reward

Sugar serves the brain as a quick source of energy. Especially in ready meals, the component is increasing more and more. According to studies, the consumption of sugary drinks is also increasing in society. Too much sugar not only increases the likelihood of developing type 2 diabetes, but also acts like a drug on the brain. With a high-sugar diet, the receptors are activated and send a reward signal to the brain. In doing so, they override the self-control mechanisms and create constant cravings. So you can get really addicted to sugar. It is better to use alternative sweeteners such as thick juice or rice syrup.

2. Cola Zero: Aspartame can limit brain power

Not all sweeteners are necessarily better than sugar.

It was found that high consumption of aspartame had a particularly negative effect on spatial orientation and mood

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Lifestyle

5 Mind Games That Stimulate The Brain and Creativity

The kids are at school, the work is done – and there is a little time to finally take care of yourself. How about a round of brain jogging by stimulating the gray matter with a mind game?

Encourage creativity in a playful way

Just lying on the couch, turning on the TV, and turning off your head – after a hard day, it’s not always fun to really strain your brain again. But tricky puzzles offer much more variety than TV programs and promote logical thinking. These classic puzzles can be played alone or with the whole family.

Whichever thinking game you choose, they all have in common that they really get the brain going. Some prefer colorful fantasy games like Candy Crush, while others spend hours figuring out a Sudoku puzzle. Ultimately, everyone must find the right game for themselves. Also, note how you can sensibly record creative ideas and how you can win at the coin game.

Solitaire and mahjong as classic puzzle games

Two absolute classics among the puzzle games are solitaire and mahjong. Solitaire, which was first delivered with the Windows 3.0 operating system, has been around since 1989. Since then it has become the standard and favorite game of many Windows users, which can be played according to many different rules. Mahjong is actually a game for four players and originally comes from China. But most people probably know the name of the thinking game on the computer that can be played alone. At the beginning of the game, there are 144 stones on the virtual table that have to be cleared in pairs. The time is not stopped until the last two stones have been uncovered and removed from the table.

Sudoku

Also very popular is the logic game Sudoku, which logic fans often play with pen and paper instead of a mouse and computer keyboard. The game consists of 9×9 fields, which are further divided into 3×3 fields. At the end of the game, each row, column and block must contain the numbers 1 to 9 – but only once in each case. Depending on the level of difficulty, this is a really tricky matter. For beginners, quite a few numbers are given in the fields; however, advanced players start with very few numbers, so a game can sometimes last for several hours. Especially clever people have come up with the Sudoku toilet paper so that the time in the little place can be made more pleasant with a small round of Sudoku.

Candy Crush Saga

The online puzzle game Candy Crush Saga is a lot more colorful, in which different colored candies have to be collected. There are red jelly and orange lollipops, yellow lemon drops, green chewy candies, blue lollipops, and purple grapes. By sliding the sweets back and forth horizontally or vertically, they can be collected in combos of three or five. Each level has a specific goal that the player must achieve in order to progress to the next level. The higher the level, the more difficult it gets – because at some point there are nasty obstacles that have to be cleared out of the way. Most points are given by combinations of four or five of certain candies. Candy Crushers can then use this to unlock Wrapped Candy, Striped Candy, and a Color Bomb, earning extra points.

Quiz duel

Your own general knowledge is required for quiz games, for example. A very popular example is the Quizduell app, in which you can challenge your friends to a quiz using your smartphone. It is also about tactics because different areas of knowledge can be selected. If you know your friends well, you can play off their weaknesses and shine with your own general knowledge.

More mind games

Thinking games are especially fun if you stay on the ball. You can see your own progress and notice how the moves are getting faster. Tasks that were tricky in the beginning become easier and easier with time. Games that stimulate the brain automatically motivate the player to solve a specific problem. Often you don’t want to stop playing the game until you know the final solution. The ability to concentrate and think outside the box is always required to the same extent. But mind game is not always the same mind game. In addition to those mentioned, there are numerous other online puzzles that can often be found on the Internet as free variants.

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health

Lower Tisk of Dementia: These Foods and Nutrients Are Important For Your Brain

You can keep your brain fit through your diet. If you want to reduce your risk of dementia, there are some foods that you can incorporate into your diet. Here is a list of the most important nutrients.

Reduce risk of dementia: These nutrients are particularly important for your brain

Alzheimer’s research assumes that a targeted and conscious diet has a strong influence on the development of our brain. Of course, there is no specific recipe that helps against dementia. Still, certain foods can help with prevention.

Although our brain makes up only a fraction of our body weight, it accounts for about 20 percent of our energy needs. The ideal diet to reduce the risk of dementia consists of various components.

Nutrient combination to prevent dementia:
Secondary plant substances: The polyphenols ensure better blood flow in the brain and are intended to counteract dementia
Vitamins C and E: high doses of these antioxidant vitamins are said to reduce the risk of Alzheimer’s
“Nerve” vitamins from the B group, especially B6, B12 and folic acid (B9): Deficiencies in these vitamins are associated with memory problems and an early stage of Alzheimer’s dementia
Omega-3 fatty acids: The fatty acids are said to have a positive effect on the brain and improve memory and everyday skills

1. Polyphenols (plant substances): Tea, coffee and vegetables help against dementia

In addition to water, which we should drink enough of every day, we should also have two to three cups of coffee, black or green tea. The polyphenols it contains stimulate blood circulation in the brain. The secondary plant substance is also contained in red wine. Here, too, a glass in the evening is fine.

It is obvious – the secondary plant substances are also found in vegetables. Since secondary plant substances bring the color to the vegetables, it is advisable to eat colorful food in order to get a bit of everything. As for the amount: The German Society for Nutrition (DGE) recommends three servings of vegetables per day. One serving (400 grams) is about the amount of vegetables that fits in the palm of your hand. Aside from the few calories, vegetables are high in polyphenols and the brain-friendly folic acid.

2. Vitamin C: Dark berries are said to protect against Alzheimer’s

Vitamin C reduces plaque formation in our vessels, which is considered a risk factor for dementia. Fresh fruit should be included in every diet. Here, too, the German Society for Nutrition (DGE) recommends that two meals of 250 grams each are best.

According to the DGE, sea buckthorn berries (juice), peppers, black currants and parsley (all offer over 100 milligrams per 100 grams of vitamin C) contain a lot of vitamin C. However, kale, broccoli, Brussels sprouts, lemon, kiwi and lychee also work.

3. B-group “nerve” vitamins: Beans, peas and lentils help the brain cells

Legumes contain plenty of natural B vitamins, folic acid and polyphenols for the brain. B vitamins are healthy and stimulate communication between cells and each other. They increase the performance of the brain and protect against memory disorders.

As an alternative to beans, peas, lentils and the like, tofu schnitzel, falafel or hummus can also be used. The vitamins are also included here.

4. Whole grain: Reduce the risk of dementia with the brain food par excellence

Whole grain products contain a lot of dietary fiber. The complex carbohydrates help to keep the blood sugar level constant and thereby increase the ability to concentrate. The amino acids it contains, such as methionine, have also proven to be particularly valuable for healthy brain function.

5. Omega-3 fatty acids: Oil for a fit brain – reduce the risk of dementia

Omega-3 fatty acids are among the “good fats”. They are said to protect against cardiovascular diseases and improve metabolism. But the fats are also supposed to help against dementia. Omega-3 increases the performance of the brain and helps us with our daily processes. Top omega-3 suppliers include flaxseed oil, chia seeds, and walnuts.

All of the foods mentioned can be combined into wonderful recipes and thus contribute in a delicious way to reducing the risk of dementia. So you can do something for your physical and mental fitness at the same time.

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Food

Brain Food: These Foods are Good For Your Brain

Brain food refers to foods that are said to be particularly good for the brain. But which nutrients do our gray matter need? And what foods do they provide? We have the answers.

The human brain is the central control center of the organism, in which all information comes together. In order for it to function smoothly, the brain needs three things above all: enough oxygen, blood and the right nutrients. Brain Food is supposed to provide the right nutrients.

Brain Food: The brain needs these nutrients

Our brain is so complex that we are far from fully understanding it and how it works. Nevertheless, science agrees on a few points. When it comes to the right care, the following points are particularly important:
Water: Even before the actual brain food comes “brain liquid” – the brain needs enough liquid. A lack of water is quickly noticeable in the form of headaches, tiredness or poor concentration. That’s why you should drink about one and a half to two liters throughout the day – preferably water or tea. On hot days or physically demanding phases, it can be more.
Carbohydrates: The brain gets the energy it needs from carbohydrates. Instead of fast sugar, you should rely on complex carbohydrates (see below). These are slowly broken down into glucose in the digestive tract – this is how the brain gets the necessary glucose over longer periods of time.
Protein: Protein consists of amino acids, which serve as building material for the messenger substances. These are also called neurotransmitters and are responsible for the transmission of information in the brain. Of the 20 amino acids, eight cannot be made by the body – they must be obtained from food.
Fat: Brain and nerve cells are padded with fatty tissue for protection. The unsaturated fatty acids, especially the omega-3 fatty acids, are important for the functioning of the brain and make up two-thirds of the fatty acids in the brain.
Vitamins: The brain needs vitamins to produce messenger substances and to protect the cells from free radicals. The most important vitamins include vitamin A, vitamin E, vitamin C and the B vitamins B1, B6, folic acid and B12.
Minerals: Minerals and trace elements are important for many tasks in the brain, especially for information transfer. Calcium, magnesium and iron are particularly important here.

This brain food provides the right carbohydrates

The brain needs about 120 grams of glucose, also known as dextrose, every day. Sweets provide this simple sugar quickly, but after the brief energy boost, the sugar level drops rapidly again. However, the brain needs a steady supply of glucose, which long-chain, complex carbohydrates provide. The best suppliers for this are:
Whole grain cereals, such as bread made from whole grain flour
Legumes such as lentils, beans and peas
potatoes
some fruits and vegetables, such as bananas
Dried fruit, muesli bars or trail mix
Especially if you put a lot of strain on your brain, you should avoid long breaks between meals: After five hours or more, the blood sugar level has dropped so much that the ability to concentrate decreases.

Good protein sources for a healthy brain

In order for our thinking apparatus to remain in top form, it also needs sufficient protein. Meat or animal products such as eggs and yoghurt are not necessarily required to cover the necessary intake. Although these are good sources of protein, you can also meet your protein requirements with a vegetarian or vegan diet. In this category, the best brain foods are:
Legumes such as lentils, beans and peas
soy products
whole grains
Nuts, especially peanuts, hazelnuts and walnuts
Seeds, in particular hemp seeds, pumpkin seeds, sunflower seeds, linseed and chia seeds
animal products such as cheese, turkey breast, beef, salmon, shrimp, low-fat quark or eggs

Brain food: foods with unsaturated fatty acids

With fats, a distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids are mainly found in hydrogenated fats (e.g. in margarine or animal fats) and should be consumed with caution.

Above all, our body and brain need unsaturated fatty acids, which are divided into monounsaturated and polyunsaturated fatty acids. The polyunsaturated fatty acids are also called essential fatty acids. The best suppliers of these healthy fatty acids are:
Nuts, especially walnuts and Brazil nuts
almonds
high-quality vegetable oils, for example rapeseed oil, linseed oil, walnut oil or soybean oil
Seeds, in particular hemp seeds, cashew nuts
fatty fish such as salmon, mackerel, eel, herring, tuna or sardines

Vitamins for the brain – the best foods

The various vitamins are important for the human organism and are also needed in many places in the brain. Vitamin A, beta-carotene, vitamin E and vitamin C protect against free radical damage. The B vitamins are crucial for the metabolism of messenger substances and the ability to concentrate. You can meet your vitamin requirements with the following foods:
Vitamin A: Dark green, yellow, and red fruits and vegetables (such as carrots, squash, sweet potatoes, corn, peppers, tomatoes, spinach, broccoli, or apricots) and some animal products (especially liver, butter, cheese, egg yolks, and oily fish)
Vitamin E: Cereals, wheat germ, nuts, seeds, vegetable oils and eggs
B vitamins B1, B6 and folic acid: whole grains, wheat germ, nuts and seeds, legumes, potatoes, cabbage, vegetables, fish, cheese
More information: vitamin B1, vitamin B6, folic acid, vitamin B12
Vitamin C: peppers, citrus fruits, kiwi, berries, sea buckthorn, potatoes, rosehip

The most important minerals – this brain food provides them

The most important minerals for the brain include calcium, magnesium and iron. These all have different functions for the brain.

Calcium: Vegetables (kale, broccoli, fennel, Chinese cabbage), nuts and seeds (poppy, sesame, almonds, hazelnuts), whole wheat bread, milk and dairy products
Magnesium: Vegetables (Brussels sprouts, kale, kohlrabi, broccoli, spinach), legumes, whole grains, brown rice, cocoa, nuts and seeds
Iron: Legumes, oat flakes, nuts and seeds (pumpkin seeds, sesame, pistachios, linseed), vegetables (spinach, broccoli, lamb’s lettuce, rocket), sugar beet syrup, wheat germ, currants, meat, fish

A healthy brain through diet and lifestyle

So it’s true: some foods can rightly be labeled “brain food”. In particular, nuts and seeds, high-quality oils, legumes and fresh vegetables are important for the brain – be it for the right fatty acids, sufficient protein intake or the necessary vitamins and minerals.

Nevertheless, you don’t have to analyze each nutrient individually and adjust your food accordingly by gram: With a balanced diet, you usually provide your body with all the nutrients it needs. It should be colourful, diverse and varied. Include various seeds, nuts and germinated sprouts as well as whole grain products and legumes in your diet and combine them with as many fresh vegetables and fruits as possible.

However, a healthy lifestyle does not stop with nutrition: Sufficient exercise and lots of fresh air are just as important as a positive attitude and relaxation. You can also train your brain in a targeted manner and keep it fit. Meditation and mindfulness exercises have also been shown to promote a healthy body and mind.

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