Nutrition for the brain High performance through nutrition

Food for´s Brain - Mental high performance through targeted nutrition

Neuroscientists can confirm today what has been described by representatives of natural medicine for centuries: The daily diet has a direct impact on the blocking or optimization of our mental capacity. But whether modern Brainfood or old nutritional medicine: It is important not only, which food we eat, but also how often and in what quantities.

From schoolchild to employee: Everyone has a lot of mental work to do. They spend half the day in the school, lecture hall or office and more hours at the desk with homework, papers or preparations. At the same time, more and more people complain about short attention spans and concentration problems at work. There is also an increase in the number of children diagnosed with hyperactivity, mental illness and partial performance disorders. In addition to reasonable pause sequences and sufficient physical exercise as a balance, a particular diet can help the brain optimally on the jumps.

A constant glucose level optimizes brain performance:
Our brain consumes 20 percent of the total energy we metabolize from ingested food, and burns 20 grams of glucose every day (glucose). Because the glucose in the brain can not be stored, as in the muscles, it is dependent on a stable blood sugar level. If this falls off, concentration and ability to think disappear. If we take simple sugars, for example in the form of chocolates or grape sugar sweets, this will greatly increase the blood sugar level. This in turn alerts the pancreas to an increased secretion of insulin, which accelerates the incorporation of the sugar into the cells. The result is an even greater decrease in the glucose content in the blood and thus the mental capacity. On the other hand, too high a blood sugar level has a demonstrably negative effect on brain performance. Brain nutrition must therefore ensure a reliable and moderate concentration of glucose. The regular supply of small portions of learning is therefore more useful than a few large meals.

Fresh air and water help increase performance:
To burn the glucose, the cells of the brain require a lot of oxygen, 40% of the total physical need. For an optimal energy yield, it is therefore beneficial to learn in a well-ventilated room. The oxygen molecules in turn are bound to the red blood cells and transported to the brain. If it lacks the necessary iron, it may interfere with concentration and memory ability. A brain-friendly diet also takes into account a sufficient iron content in the blood.

An equally important means of transport of nutrients and information is water. If the body of an adult is about 60% water, the water content of the brain is even 75%. At least 2 liters of water or light, unsweetened tea should be taken throughout the day, as dehydration can lead to a mental decline of up to 20% (Kossak 2006). High-quality mineral water also contains vital trace elements.

Cereals, fruits and vegetables provide vitamins and fiber:
If possible, cereals should be included every day, such as wholegrain bread, pasta or rice, which should not only provide vitamins and trace elements. In the case of mentally-sedentary activity, digestion is kept going and constipation is prevented. Because digestive inertia leads to fermentation and decay processes in the gut, whose toxic end products can affect the brain. Regular walks additionally promote digestion.

Vegetables, fruits and herbs, raw or cooked, as freshly squeezed vegetable or fruit juice, should cover the need for vitamins, trace elements and bioactive plant substances. Fresh parsley has a high iron and vitamin C content and can therefore be generously used for seasoning.

Ernst Schrott, well-known ayurveda expert and cookbook author, recommends using the strong essential oils of the horseradish to get the spirit going. 2 tablespoons grated sea shells, 1 tablespoon ground almonds and 1 tablespoon fresh, grated coconut are mixed with a little cane sugar and a pinch of salt and served as „students Parmesan“ sprinkled over crispy salads.

Nuts and nuts - long used as trail mix:
Nuts, seeds and almonds, a handful daily several times, provide the brain with valuable fat-soluble vitamins, nerve vitamins from the B group and a high phosphorus content. The healing Hildegard von Bingen has already pointed out in their 800 years old nutritional therapy on the positive effect of these fruits, especially almonds: „But who has an empty brain and a bad complexion and therefore headache, often eat the almond fruit, and it fills the brain and gives it the right color. [...]“ (Strehlow 2005). Hazelnuts and walnuts are also popular nerve and brain foods and have long been part of the student food, especially in the last-mentioned but abundantly unsaturated fatty acids, B vitamins, folic acid and vitamin E..

The same is true of vegetable oils that are left untreated on lettuce or over potatoes and vegetables, do not lose their nerve-sparing properties. Several times a week, the brain enjoys cooked legumes, tofu or soy milk. Soybeans, followed closely by lentils, stand out for their high protein content over other vegetables and have a high content of nutrients and agents, corresponding to the high sugar and protein turnover rate of the brain, e.g. Magnesium, phosphorus, vitamin B complex and lecithin.

Animal fats - Taken in moderation, shall´s probably get:
Dairy products in moderation, e.g. in the form of cheese, yoghurt or a glass of milk can in between as a result of their high protein content „stimulant“ just like meat and fish preparations. However, these should be used sparingly: two to three small portions per week cover the demand, whereby the meat should be as lean as possible. Knowledge of the importance of fish-containing omega-3 fatty acids in brain activity is already being used to treat hyperactivity disorder (ADHD) and learning disabilities. (Dipl.Päd. Jeanette Viñals Stein, non-medical practitioner, 01.02.2010)

Worth reading:

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Literature:
Brain & Mind 5/2007: „Cleverly feasted“
Strehlow, W .: „The nutritional therapy of Hildegard von Bingen“, World Picture 2005
Scrap, Ernst: „The Ayurveda cookbook“
Kossak, H.-C .:“Learning made easy“ Heidelberg 2006