On average, approximately 20% of our energy goes to our brain. Considering it only accounts for about 2% of our body weight, that's a considerable amount. There's a reason for this: the brain is one of our most important organs, and our entire body depends on it functioning properly. It not only allows us to think and remember, but also controls all vital bodily functions. Furthermore, our brain cells influence our entire lives by being the center of our emotional experience.

So there are plenty of reasons why we should take good care of our brains. Our diet plays a crucial role in this. While eating certain foods may not increase our IQ, it can still provide our brain with optimal nutrition.

Food for the brain – the most important nutrients

Our brain needs these nutrients in particular to function optimally:

Short-chain carbohydrates, such as those found in white flour or table sugar, provide us and our brain with a quick energy boost. However, the rapid rise in blood sugar causes us to experience a brief high and then a dip in performance. In contrast, long-chain carbohydrates provide us with longer-lasting energy. These types of carbohydrates are primarily found in whole grain products, vegetables, and legumes.

Our brain needs both omega-3 and omega-6 fatty acids to function optimally. The ratio of the fatty acids to each other is particularly important. According to the DGE (German Nutrition Society), this should be 1:5 (1 part omega-3 to 5 parts omega-6). Other sources recommend an even lower ratio (e.g. 1:3). However, since we usually consume too many omega-6 fatty acids through our modern diet, it is important that we consciously consume sufficient omega-3. These polyunsaturated fatty acids play a crucial role in membrane structure and as precursors of so-called eicosanoids, which act as signaling molecules. They stabilize our cells and can therefore help maintain our cognitive performance. Although fatty sea fish is generally considered to be THE source of omega-3, we do not recommend this here! Firstly, we believe it is a health risk to introduce antibiotic residues into our bodies, which undoubtedly arise from aquaculture. Secondly, we do not want to support overfishing of the oceans and, of course, we also have animal welfare in mind. We are absolutely convinced of the power of purely plant-based active ingredients and we want no animals to suffer for our well-being. Vegan sources of omega-3 include flaxseed, chia seeds, avocados, and walnuts, as well as their oils and algae oil. In addition, the membrane lipid phosphatidylserine is an important building block for our brain cells, and we should consume it in sufficient quantities, for example, through white beans.

Vitamins B1, B2, B6, and B12 are particularly important for our brain. They promote blood formation and the production of neurotransmitters. These transmit signals from one cell to another and are therefore essential for our brain. Vitamin B1 also helps break down carbohydrates, thereby providing our brain with energy. Similar to B vitamins, the metabolism of the micronutrient citicoline is involved in communication between our cells. Whole grain products and soybeans are particularly rich in vitamins B1, B2, B6, and citicoline. Vitamin B12 is only produced by certain types of bacteria and is therefore mainly found in animal products. A vegetarian or vegan diet therefore does not provide our bodies with sufficient amounts of vitamin B12. Although foods such as sauerkraut or fermented soy products contain small amounts of B12, these are not enough for our bodies. To ensure an adequate B12 supply, we should have our blood levels checked regularly and, if necessary, take B12 supplements. Vitamin B12 fulfills several important functions in our body: Not only does it help build DNA and thus enable cell division, but it also plays a role in our energy metabolism. B12 also supports a healthy nervous system by supporting myelin synthesis. Myelin surrounds our nerve fibers and thus contributes to normal psychological function. Furthermore, vitamin B12 has been shown to support our immune system and the formation of our red blood cells. As a result, it can help reduce tiredness and fatigue.

Although secondary plant substances are not considered essential nutrients, they nevertheless influence many metabolic processes in our body. They include more than 100,000 different substances – including polyphenols, carotenoids, and phytosterols. After we absorb the substances through the intestines, they can cross the blood-brain barrier and exert their effects. For example, scientific studies have shown that polyphenols have antioxidant effects. Secondary plant substances are found primarily in brightly colored foods such as berries, beets, and broccoli. Ginkgo and green tea are also rich in polyphenols.

New impetus for the brain – More tips for good thinking

We can also increase our concentration and mental performance by stimulating our circulation, thereby supplying our brain with more oxygen. This is best achieved by getting enough exercise and drinking enough water. Ginseng and caffeine can also affect our circulation and our nerves.

Fit in just one step – brain care made easy

Our brain is as complex as its needs to maintain its full performance. This is no easy task if we want to provide ourselves with the best all-round nutrition. We've spent a long time tinkering and are now proud to present our Brainfood Complex. It provides us with many nutrients at once: Omega-3 fatty acids (from algae) and the membrane lipid phosphatidylserine, ginseng, caffeine from guarana, ginkgo, citicoline, and vitamins B1, B2, and B12. Our Brainfood Complex is not intended to replace a normal, healthy diet. However, in certain phases of life, our brain may require more nutrients, or we may not have the opportunity to eat a balanced diet. And then, with just four capsules a day, we can, for example, cover 100% of our daily requirement for vitamins B1, B2, and B6, and even 10,000% of our daily requirement for vitamin B12.

Good friends – brain and gut

A 2010 study from the Los Angeles School of Medicine found that our diet influences the hormones our gut and brain produce. These hormones can affect our cognitive performance. One more reason to pay special attention to our gut. Read our article about this " wonder with charm."

Sources :

Back, Evelyn: Food for the Brain: Stay Fit Through School with the Right Nutrition; BoD E-Short; Edition: 1
Burford-Mason, Aileen: What the Brain Wants to Eat: Mental Power Through Healthy Eating; Klett-Cotta; Edition: 1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
https://www.ncbi.nlm.nih.gov/pubmed/24500933