With proper nutrition, we can support our brain considerably in its work. In the short term — before an upcoming exam, for example — this can improve concentration. Above all, however, in the long term, a balanced diet helps improve the brain’s performance and maintain it as long as possible in old age.

What nutrients does the brain need?

The brain accounts for around 2 percent of an adult’s total weight but uses 20 percent of the energy derived from food. The energy comes primarily from carbohydrates but also from fat and proteins.

Since the brain works continuously, the energy supply should be as constant as possible. Complex carbohydrates are the drug of choice because they release their energy more slowly because they first have to be broken down into simple sugar glucose.

Good sources of complex carbohydrates are whole grains, legumes, fruits, and vegetables. Short-chain carbohydrates such as those found in pasta or white flour products are less suitable. Like glucose, which is often advertised for students, they release their energy quickly.

With the soaring blood sugar level, dopamine is also released. Both can have a short-term invigorating effect. As a rule, however, this effect hardly lasts longer than 20 minutes; after that, the performance even falls below the initial state. The result: You feel weak, tired, and hungry.

One of the most critical brain foods is quite simple: water

In addition to energy, the brain must be sufficiently supplied with water. Not only does a lack of water cause your concentration to drop quickly, but it also causes headaches. The German Society for Nutrition recommends daily 1.5 to 2 liters of unsweetened liquid as a guideline. Looking more closely, the water requirement is 30 to 40 ml per kilogram of body weight. Tea and coffee may also be included in the drinking balance. Juice spritzers should be made with at least three-quarters of water.

What turns nuts into brain food

The neurotransmitters serotonin, adrenaline, noradrenaline, dopamine, acetylcholine, and melatonin are responsible for signal transmission from nerve cell to nerve cell. Norepinephrine and acetylcholine are considered to be particularly important for learning ability.

The messenger substances are composed of different amino acids, which must be ingested with food (essential amino acids). Suitable suppliers for this are oatmeal, cheese, and nuts.

Nuts also contain valuable omega-3 fatty acids, a prized ingredient on a Portfolio Diet. For example, docosahexaenoic acid (DHA) is a polyunsaturated fatty acid that belongs to the class of omega-3 fatty acids. DHA contributes to the maintenance of normal brain function.

But nuts can do even more: With calcium and magnesium, they also provide two minerals necessary for brain function, as well as the B vitamins thiamine, nicotinamide, and folic acid.

Calcium contributes to optimal signal transmission between nerve cells. Magnesium contributes to the normal functioning of the nervous system. B vitamins are also involved in many processes of messenger 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 just eat smart?

In summary, it can be said that due to the complexity of metabolic processes, there cannot be one brain food that actually makes us smarter. Instead, a balanced diet provides our brains with all the necessary nutrients. Nuts, whole grains, essential fatty acids, and sprouts should definitely be included in such a menu as they contain many valuable nutrients that the brain needs.