Brain Food – Can the right diet make you smarter?
Even if it sounds fantastic, the answer is more likely: No. Unfortunately, wisdom cannot be eaten with a spoon. Nobody can take the arduous path of learning away from us. However, with the right diet we can significantly support our brain in its work. In the short term - for example before an upcoming exam - this can lead to improved concentration. Above all, however, in the long term, a balanced diet helps to improve the brain's performance and maintain it for as long as possible in old age.
A woman is eating a healthy salad – good for the brain?
What nutrients does the brain need?
The brain accounts for around two percent of the total weight of an adult, but uses an astonishing 20 percent of the energy gained from food. The energy comes primarily from carbohydrates, but also from fat and proteins. Since the brain works continuously, the energy supply should also be as constant as possible. Complex carbohydrates are the method of choice because they release their energy more slowly, as they first have to be broken down into the simple sugar glucose. Good sources of complex carbohydrates are whole grain products, pulses, fruit and vegetables. Short-chain carbohydrates such as those found in pasta or white flour products are less suitable. They release their energy quickly, like the glucose that is often advertised for schoolchildren. When the blood sugar level soars, dopamine is also released. Both can have a short-term stimulating effect. However, this effect usually lasts no longer than 20 minutes, and performance then even drops below the initial level. The result: you feel weak, tired and hungry.
One of the most important brain foods is quite simple: water
In addition to energy, the brain needs to be supplied with enough water. A lack of water not only causes concentration to drop quickly, it also causes headaches. The German Nutrition Society recommends 1.5 to 2 liters of unsweetened liquid a day as a guideline. Looking a little more closely, the water requirement is 30 to 40 ml per kilogram of body weight. Tea and coffee can also be included in the drinking balance. Fruit spritzers should be made from at least three quarters water.
What Makes Nuts Brain Food
The neurotransmitters serotonin, adrenaline, noradrenaline, dopamine, acetylcholine and melatonin are responsible for transmitting signals from nerve cell to nerve cell. Noradrenaline and acetylcholine are considered particularly important for the ability to learn. The messenger substances are made up of different amino acids which must be ingested with food (essential amino acids). Good sources of these are oatmeal, cheese and nuts. Nuts also contain valuable omega-3 fatty acids. Docosahexaenoic acid ( DHA ), for example, is a polyunsaturated fatty acid which belongs to the class of omega-3 fatty acids. DHA helps maintain normal brain function. But nuts can do even more: with calcium and magnesium they also provide two minerals which are necessary for brain function, as well as the B vitamins thiamine, nicotinamide and folic acid. Calcium contributes to normal signal transmission between nerve cells. Magnesium contributes to the normal functioning of the nervous system. The B vitamins are also involved in many processes of neurotransmitter metabolism: Vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B6, vitamin B12 and niacin contribute to the normal functioning of the nervous system.
Let’s be honest: Can we simply eat ourselves smart?
In summary, due to the complexity of metabolic processes, there cannot be one brain food that actually makes us smarter. Rather, it is a balanced, varied diet that provides our brain with all the necessary nutrients. Nuts, whole grain products and sprouted seeds should definitely be included in such a diet, as they contain many valuable nutrients that the brain needs.
