Athletes who train for several hours every day and often push themselves to or beyond their limits must pay attention to their diet, otherwise the body would quickly give in to such demanding physical strain. How about if the same methodology could be applied to mental performance? Even if your work is hardly physically demanding, at the end of the day it comes down to the same thing as in physically demanding jobs, e.g. top athletes, namely your performance!

So once again: Why shouldn't we start to see our activities in a sporting sense and optimize our mental performance with the help of so-called "brain food". This term refers to foods that provide the brain with optimal nutrients; they are supposed to improve mental performance, concentration, memory, general attention and stress resistance. There`s a good reason on why terms such as "brain food" or "trail mix" are in circulation among society.

Well, unfortunately it is not quite that simple. The question of whether "brain food" actually influences mental performance is still controversial among scientists. Although experiments under laboratory conditions have shown that some micronutrients from certain foods have a positive effect on the neuronal development of the brain regions of animals, the evidence for humans still seems to be insufficient.

What is certain, however, is that some nutrients are essential for healthy brain development and function. A lack of these nutrients can therefore have negative effects on mental performance, mental health and vital bodily functions.

For example, a lack of vitamins can lead to confusion, easy irritability, increased susceptibility to stress, fatigue, concentration problems and even permanent neuronal damage due to neurodegenerative diseases such as dementia or Alzheimer's. Vitamins are essential micronutrients; they contain important antioxidants, which primarily serve to protect healthy cells in the body and can therefore also protect the neuronal functions of the brain regions from free radicals. Taking vitamins has a positive effect on our general well-being and health. Blueberries, walnuts, oranges, broccoli and green leafy vegetables are particularly suitable for the natural absorption of vitamins and antioxidants.

Equally important are omega-3 fatty acids, such as those found in fatty fish or as a plant-based alternative in linseed/chia seeds and algae oil. Omega-3 fatty acids cannot be synthesized/produced by the body on its own and must therefore be added externally, such as through food. While a lack of omega-3 fatty acids temporarily contributes to learning difficulties, concentration problems and forgetfulness and in the long term can even lead to an increased risk of neurodegenerative diseases also such as Alzheimer's and dementia, the intake of omega-3 fatty acids has a positive effect on brain development in infants. At the same time, omega-3 fatty acids have an anti-inflammatory effect, and the risk of chronic diseases in the cardiovascular system can be reduced by taking enough of them. Studies have also shown that omega-3 fatty acids have a positive effect on psychological stability, so people who consume more omega-3 fatty acids are less susceptible to mood swings, depression and anxiety.

Another insider tip among the "brain foods" is dark chocolate, which is rich in flavonoids, which promote blood circulation, so the brain can be better supplied with oxygen and nutrients, which is particularly important for processing information. When learning or learning things, flawless information absorption and processing is essential. The antioxidants contained in dark chocolate can also protect the brain from neuronal damage and counteract cognitive decline in old age. The moderate amount of caffeine contained in dark chocolate also has an invigorating effect on alertness, focus, reaction speed and general attention span. Some studies have shown that people react more quickly to visual and auditory stimuli by consuming dark chocolate, which is beneficial when solving tasks that require a quick decision-making process. However, the scientific evidence for this is not yet comprehensive enough and requires further research.

Whether during exam periods, in the office during a demanding project, when learning a new language or simply for the health of body and mind, anyone who wants to keep a clear head should think about how to support the body during the process. Often enough, the nutrition debate is about physical health, which is often reduced to appearance or the number on the scales. The influence of food on mental health and thus automatically on the performance of the entire human organism is considered second at most, and unfortunately is usually completely ignored. A healthy diet is worthwhile for everyone, not just for the sports enthusiasts among us! So here is a final question; How many "brain foods" have you eaten today?