{"id":161608,"date":"2024-02-22T08:00:13","date_gmt":"2024-02-22T07:00:13","guid":{"rendered":"https:\/\/www.stuwo.at\/?p=161608"},"modified":"2025-07-07T20:59:05","modified_gmt":"2025-07-07T18:59:05","slug":"brainfood","status":"publish","type":"post","link":"https:\/\/www.stuwo.at\/en\/blog\/brainfood\/","title":{"rendered":"Brain food: The best brain foods for maximum mental performance"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-78firl-df8a6369fd89a9bcae78b4eeab658e0e entry-content-wrapper main_color av-flex-cells av-break-at-tablet  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap sidebar_right'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6bd3tt-2c99c3e3376041d1a8eea9b04de2a227\">\n.flex_cell.av-6bd3tt-2c99c3e3376041d1a8eea9b04de2a227{\nvertical-align:top;\nbackground:url(https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-hero-1030x687.jpg) 50% 50% no-repeat scroll ;\n}\n.responsive #top #wrap_all .flex_cell.av-6bd3tt-2c99c3e3376041d1a8eea9b04de2a227{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-6bd3tt-2c99c3e3376041d1a8eea9b04de2a227 av-gridrow-cell av_one_half no_margin  avia-builder-el-1  el_before_av_cell_one_half  avia-builder-el-first  avia-full-stretch'  ><div class='flex_cell_inner'><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dyhr5-99927f5945708bf13e84cb9abee7d045\">\n.flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-dyhr5-99927f5945708bf13e84cb9abee7d045 av-gridrow-cell av_one_half no_margin  avia-builder-el-2  el_after_av_cell_one_half  avia-builder-el-last '  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lstbctmm-c8cd0bb1173e5a397ee72e00e8d1b750\">\n#top .av-special-heading.av-lstbctmm-c8cd0bb1173e5a397ee72e00e8d1b750{\npadding-bottom:0;\n}\nbody .av-special-heading.av-lstbctmm-c8cd0bb1173e5a397ee72e00e8d1b750 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-lstbctmm-c8cd0bb1173e5a397ee72e00e8d1b750 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-lstbctmm-c8cd0bb1173e5a397ee72e00e8d1b750 av-special-heading-h1 blockquote modern-quote  avia-builder-el-3  el_before_av_hr  avia-builder-el-first '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Brain food: The best brain foods for maximum mental performance<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-4  el_after_av_heading  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-jtjtmedc-60e184750e6b45c708cf141ffed4fcc9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Written by <strong>Kerstin Lakits, Feb 22, 2024<br \/>\n<\/strong><\/p>\n<\/div><\/section><br \/>\n<div class='flex_column_table av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 sc-av_one_full av-break-at-tablet-flextable av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755\">\n#top .flex_column_table.av-equal-height-column-flextable.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nmargin-top:15px;\nmargin-bottom:0px;\n}\n.flex_column.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 av_one_full  avia-builder-el-6  el_after_av_textblock  avia-builder-el-last  first av-break-at-tablet flex_column_table_cell av-equal-height-column av-align-top av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-jtjtmedc-27-aa3ff8a958005b0c330405e591a6b79b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>A student\u2019s most important tool is surely their brain. Your brain is working hard when you are listening to your teacher in class, work on your study material or study for your next exam. So-called brain food can give your grey matter a boost, which is why you should include this food in your diet. In this article, we will explain what brain food is and which food is great nourishment for your brain. We also have some brain food recipes!<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kemj7ep1-7f334295e0b8100745d5912e6182deb1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Table of content:<\/strong><\/p>\n<ul>\n<li><a href=\"#Brain food: What is it and what is it for?\">Brain food: What is it and what is it for?<\/a><\/li>\n<li><a href=\"#Why do I need to pay attention to my diet?\">Why do I need to pay attention to my diet?<\/a><\/li>\n<li><a href=\"#Overview: Great brain food\">Overview: Great brain food<\/a><\/li>\n<li><a href=\"#Conclusion: Brain food improves brain performance\">Conclusion: Brain food improves brain performance<\/a><\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n<\/div><\/div>\n<\/div>\n<div id='av_section_1'  class='avia-section av-73734u-e654b2f47cc625f39101c2a047ce5327 main_color avia-section-default avia-shadow  avia-builder-el-9  el_after_av_layout_row  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-161608'><div class='entry-content-wrapper clearfix'>\n<section  class='av_textblock_section av-lstbfeya-a23703cef091ebbede4aaf0187e542ac '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Brain food: What is it and what is it for?\">Brain food: What is it and what is it for?<\/h2>\n<p>Brain food, also called performance food, is healthy food which gives your brain cells a boost. Nutrition is the foundation for your brain to function properly and is also a happy mood boost. We listed <a href=\"https:\/\/www.stuwo.at\/en\/blog\/good-mood-food\/\">foods that make you happy<\/a> in a separate article!<\/p>\n<p>For a smooth and efficient functioning of your brain, you need complex carbs, healthy fats, amino acids (proteins) and micronutrients (vitamins, minerals). Only if you have a sufficient amount of these nutrients, does your brain have enough energy and your brain cells are fresh and usable.<\/p>\n<\/div><\/section>\n<div  class='hr av-p8z1kjz-79f2b069d0ca69194ac1ffd9273111df hr-short  avia-builder-el-11  el_after_av_textblock  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-lstbfzy2-628ed118d14bf77ea8747edb0eaae41f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Why do I need to pay attention to my diet?\">Why do I need to pay attention to my diet?<\/h2>\n<p>By focusing on our diet, we can positively influence our general well-being and our health in the long run. A healthy diet can reduce the risk of developing certain <strong>illnesses<\/strong>, such as Alzheimer\u2019s, heart attacks, diabetes, high blood pressure or strokes. Furthermore, you can improve your performance if you provide your body with all the important nutrients and trace minerals. If you include brain food into your diet, you can support your brain\u2019s essential processes, including <strong>perception, memory, attention, problem-solving, reaction time<\/strong> and <strong>decision-making<\/strong>.<\/p>\n<\/div><\/section>\n<div  class='hr av-iy04mdr-b5d83ae9a890105e3d65a9c562c3091c hr-short  avia-builder-el-13  el_after_av_textblock  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-lstbggej-5e4fc93e51863978f7ee7451cfc75cea '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Overview: Great brain food\">Overview: Great brain food<\/h2>\n<p>Food that benefits our brain is full of nutrients that improve your brain\u2019s performance. In addition to water, your brain needs B vitamins, protein, omega-3 fatty acids, antioxidants, minerals and fibre. Here is a list of brain food.<\/p>\n<\/div><\/section>\n<div  class='hr av-gtjpor3-a6608925ff587b613a2abe705662cb1b hr-short  avia-builder-el-15  el_after_av_textblock  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-lstbhgj2-784ecee5c00d350605a246d78c2bbc41 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>1. Water: The most important element for your brain<\/h3>\n<p>Water is key! Without enough water, your brain cells will shrink and neurons won\u2019t be able to function properly. If you don\u2019t drink enough water, you may notice <strong>concentration problems, fatigue<\/strong> or <strong>headaches<\/strong>. That\u2019s why you should drink <strong>2.5 litres a day<\/strong>. If it is hot or you are sweating a lot, you should drink even more. It\u2019s best to drink tap or mineral water without gas. Unsweetened teas are a great alternative for flavoured water!<\/p>\n<p>If it is challenging for you to drink enough water, you could put a <strong>water bottle on your desk<\/strong>, prepare a <strong>full glass of water on your nightstand<\/strong> for the next morning or download an <strong>app<\/strong> that reminds you to drink water.<\/p>\n<\/div><\/section>\n<div  class='hr av-dblcdjj-3a3f8d1f16f6a208d9f657628ff7fd11 hr-short  avia-builder-el-17  el_after_av_textblock  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-lstbj07j-57eea51998c8a1cbcdbf0157440f38eb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>2. Healthy source of energy: Oats &amp; more<\/h3>\n<p>Our brain consumes roughly 20% of the glucose in our body. Monosaccharides (found in sweets, candy, lemonades, dextrose, jam) is directly stored as glucose in our body, whereas <strong>polysaccharides<\/strong> (found in whole grain products, complex carbs, vegetables, legumes) is first transformed and then slowly released into the blood.<\/p>\n<p>Especially in the morning, you should focus on complex carbs to avoid the well-known cognitive afternoon-slump. For example, <strong>brain food breakfast recipes<\/strong>, which support stable blood sugar levels, are <a href=\"https:\/\/insanelygoodrecipes.com\/overnight-oat-recipes\/\" target=\"_blank\" rel=\"noopener\">overnight oats<\/a>, <a href=\"https:\/\/insanelygoodrecipes.com\/porridge-recipes\/\" target=\"_blank\" rel=\"noopener\">porridge<\/a>, and yogurt with whole grain muesli (reduced sugar) or whole grain bread. You should avoid chocolate bars, pastries and the like as a snack. Great brain food snacks include both complex carbs and protein. For example, <strong>brain food recipes for snacks<\/strong> are hard-boiled eggs and vegetables, vegetables with hummus or millet pudding with peanut butter.<\/p>\n<p><strong>These complex carbohydrates<\/strong> are a healthy source of energy:<\/p>\n<ul>\n<li>Oatmeal<\/li>\n<li>Wholemeal bread, wholemeal pasta, wholemeal rice<\/li>\n<li>Cereal flakes<\/li>\n<li>Quinoa<\/li>\n<li>Amaranth<\/li>\n<li>Buckwheat<\/li>\n<li>Millet<\/li>\n<li>Potatoes<\/li>\n<li>Vegetables<\/li>\n<\/ul>\n<p><strong>STUWO tip<\/strong>: Dextrose isn\u2019t a great source of energy because it spikes and drops your blood sugar levels quickly. These changes in your blood sugar levels are a challenge for your body.<\/p>\n<\/div><\/section>\n<div  class='hr av-5fbgg9b-7e5a2a741a885ad9fbc635d889396bb3 hr-short  avia-builder-el-19  el_after_av_textblock  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-6890bf866f839e526d23f9a6e17f146f\">\n.flex_column.av-6kn5ly-6890bf866f839e526d23f9a6e17f146f{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-6890bf866f839e526d23f9a6e17f146f av_one_half  avia-builder-el-20  el_after_av_hr  el_before_av_one_half  first flex_column_div  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>3. B vitamins for your neurons: Nuts &amp; Eggs<\/h3>\n<p><strong>B1, B6, B9 (folic acid) and B12<\/strong> are also known as nerve vitamins because they are important for the metabolism of nerve cells. The myelin sheath of nerve cells is essential for the transmission of signals between neurons. These B vitamins support cognitive functions, protect cells from oxidative stress and contribute to the smooth functioning of our nervous system. A deficiency of the vitamin B complex can lead to <strong>exhaustion, fatigue, concentration problems<\/strong> and <strong>impaired memory<\/strong>.<\/p>\n<p>Foods that are rich in B vitamins are:<\/p>\n<ul>\n<li>Wholemeal products<\/li>\n<li>Yeast<\/li>\n<li>Peas<\/li>\n<li>Sunflower seeds<\/li>\n<li>Sesame seeds<\/li>\n<li>Nuts<\/li>\n<li>Eggs<\/li>\n<li>Spinach<\/li>\n<li>Endive, lamb&#8217;s lettuce<\/li>\n<li>Avocado<\/li>\n<li>Fish<\/li>\n<li>Bananas<\/li>\n<li>Milk<\/li>\n<li>Cheese<\/li>\n<\/ul>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-8039ba1d9482b051c8522200a8f85e86\">\n.avia-image-container.av-k3r9zx38-8039ba1d9482b051c8522200a8f85e86 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-8039ba1d9482b051c8522200a8f85e86 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-8039ba1d9482b051c8522200a8f85e86 av-styling- avia-align-center  avia-builder-el-22  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-147781 avia-img-lazy-loading-not-147781 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen.jpg\" alt='' title='brainfood-nuesse-rosinen'  height=\"900\" width=\"1200\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen.jpg 1200w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen-300x225.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen-1030x773.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen-768x576.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen-705x529.jpg 705w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/div><small class=\"avia-copyright\">Nuts are a great source for your daily dose of vitamin B! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9fca3ceec6da77bc09128878e9910b62\">\n.flex_column.av-2g99i-9fca3ceec6da77bc09128878e9910b62{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9fca3ceec6da77bc09128878e9910b62 av_one_half  avia-builder-el-23  el_after_av_one_half  el_before_av_hr  flex_column_div  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-24-91dc3935f76650dd3a496c738c18e0c1\">\n.avia-image-container.av-k3r9zx38-24-91dc3935f76650dd3a496c738c18e0c1 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-24-91dc3935f76650dd3a496c738c18e0c1 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-24-91dc3935f76650dd3a496c738c18e0c1 av-styling- avia-align-center  avia-builder-el-24  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-147781 avia-img-lazy-loading-not-147781 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen-1030x773.jpg\" alt='' title='brainfood-nuesse-rosinen'  height=\"773\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen-1030x773.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen-300x225.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen-768x576.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen-705x529.jpg 705w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-nuesse-rosinen.jpg 1200w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><small class=\"avia-copyright\">Nuts are a great source for your daily dose of vitamin B! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><div  class='hr av-67ddri-26-5e3a7b13a9e1f8e8747edd4d4a7b4cac hr-short  avia-builder-el-25  el_after_av_one_half  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-hu4oivj-4a5f444022f920b2ce91682f145354e4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>4. Healthy protein for your memory: legumes, nuts &amp; animal products<\/h3>\n<p>Proteins are not only important for muscle building in athletes, but also for the performance of your brain. <strong>Nuts<\/strong> not only provide you with omega-3 fatty acids, vitamins and important minerals as well as magnesium, sodium and potassium. They are also powerful antidotes against <strong>tiredness, nervousness and calcification of cerebral vessels<\/strong>. Legumes, i.e. beans, lentils and chickpeas, are great sources of plant-based protein. Eggs, meat and curd cheese provide you with animal proteins.<\/p>\n<p>So try to include a source of protein in your meals. For example, you can add curd cheese to your overnight oats or porridge or make a <strong>chilli sin\/con carne<\/strong> for lunch. For <strong>snacks<\/strong> in particular, you should opt for protein-rich brain food recipes, such as Greek yoghurt or an egg dish.<\/p>\n<p>Protein-rich brain food is for example:<\/p>\n<ul>\n<li>Legumes (lentils, beans, chickpeas, peas)<\/li>\n<li>Eggs<\/li>\n<li>Dairy products (e.g. curd cheese, Greek yoghurt, skyr, cheese&#8230;)<\/li>\n<li>Nuts (hazelnuts, almonds, walnuts&#8230;)<\/li>\n<li>Meat (chicken, turkey&#8230;)<\/li>\n<\/ul>\n<\/div><\/section>\n<div  class='hr av-67ddri-20-e1b07e30e1c8f8cc3843eb3f240298e0 hr-short  avia-builder-el-27  el_after_av_textblock  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g99i-22-0a7bfd1f666d0f951e63f6982d59234c sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-22-0a7bfd1f666d0f951e63f6982d59234c\">\n.flex_column.av-2g99i-22-0a7bfd1f666d0f951e63f6982d59234c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-22-0a7bfd1f666d0f951e63f6982d59234c av_one_half  avia-builder-el-28  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-21-986aebfb1787375fee85d0101e7bb1c2\">\n.avia-image-container.av-k3r9zx38-21-986aebfb1787375fee85d0101e7bb1c2 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-21-986aebfb1787375fee85d0101e7bb1c2 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-21-986aebfb1787375fee85d0101e7bb1c2 av-styling- avia-align-center  avia-builder-el-29  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-147784 avia-img-lazy-loading-not-147784 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-smoothie.jpg\" alt='' title='brainfood-smoothie'  height=\"427\" width=\"640\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-smoothie.jpg 640w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-smoothie-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/div><small class=\"avia-copyright\">So many nutrients in a single green power drink! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-25-a504c2cf03f8b94d874a4b40f2aa409e\">\n.flex_column.av-6kn5ly-25-a504c2cf03f8b94d874a4b40f2aa409e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-25-a504c2cf03f8b94d874a4b40f2aa409e av_one_half  avia-builder-el-30  el_after_av_one_half  el_before_av_textblock  flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-jy4ae4sq-6ab8a152f2767636b4ec976215df964a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>5. Vitamins, minerals &amp; fibre for a healthy brain: green vegetables, pears and pumpkin seeds<\/h3>\n<p>Foods with a high <strong>fibre<\/strong> content not only keep you full for longer, but also promote intestinal health and have a positive effect on your cognitive performance. High-fibre food groups include all whole grain products, fruit and vegetables.<\/p>\n<p>Iron, calcium and magnesium are among the most important minerals and can be found in <strong>green vegetables such as broccoli and spinach<\/strong>. At the same time, green vegetables provide a large portion of vitamin A, which is important for the functioning of our brain and nervous system. Preparing an easily digestible dinner with gently cooked green vegetables every now and then not only contributes to an athletic figure, but also supports your brain in its peak performance. In summer, a light salad with lots of green vegetables is the perfect dinner for your brain.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mctgs64b-e97e1bad775b819b2401314e3d86c8dc\">\n.avia-image-container.av-mctgs64b-e97e1bad775b819b2401314e3d86c8dc img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mctgs64b-e97e1bad775b819b2401314e3d86c8dc .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mctgs64b-e97e1bad775b819b2401314e3d86c8dc av-styling- avia-align-center  avia-builder-el-32  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-147784 avia-img-lazy-loading-not-147784 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-smoothie.jpg\" alt='' title='brainfood-smoothie'  height=\"427\" width=\"640\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-smoothie.jpg 640w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-smoothie-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/div><small class=\"avia-copyright\">So many nutrients in a single green power drink! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><section  class='av_textblock_section av-60022e-19-f7e0f38042305b738447c795e4e314a3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Brain food recipe<\/strong>: Add a few spinach leaves, cucumber or herbs to your smoothie! Small (!) portions of kale or lettuce are also suitable for smoothies.<\/p>\n<p><strong>Pumpkin seeds<\/strong> are real powerhouses and the best food for your brain, as they are rich in zinc, magnesium, iron and copper. These minerals support various brain functions. Pumpkin seeds provide you with micronutrients and are easy to incorporate into your diet. Simply add a few pumpkin seeds to your salad, homemade granola, yoghurt with muesli or wholemeal bread.<\/p>\n<p><strong>Pears<\/strong> are real brain activators and low in calories at the same time. In addition to all kinds of minerals and trace elements, just one pear covers seven per cent of our daily <strong>vitamin C<\/strong> requirement. Wash them well and it&#8217;s best to eat them with the skin on, as this is where most of the vitamins are found. Pears are generally less acidic than apples and are therefore also easy to digest for people who have to be careful with acidic foods. Pears make you happier. This is because they promote the production of happiness hormones such as serotonin. This makes it easier to cope with even the biggest exam stress or the shortest deadline.<\/p>\n<p>Foods that provide you with various trace elements (vitamins, minerals and fibre):<\/p>\n<ul>\n<li>Pears<\/li>\n<li>Green vegetables (spinach, broccoli, cucumber&#8230;)<\/li>\n<li>Lettuce<\/li>\n<li>Pumpkin seeds<\/li>\n<li>Fruit<\/li>\n<li>Wholemeal products<\/li>\n<\/ul>\n<\/div><\/section>\n<div  class='hr av-67ddri-18-47781b75168cf371dfcddb37200033e4 hr-short  avia-builder-el-34  el_after_av_textblock  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-bz2iknj-14f009e7eaebaad9f644a661c24f9a5c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>6. Fight stress with antioxidants: coffee, berries &amp; tomatoes<\/h3>\n<p><strong>Free radicals<\/strong> are unstable oxygen-containing molecules that can cause oxidative stress to our cells in the body. This can damage or kill cells and impair our receptors in the body. Our brain is then particularly susceptible to strokes, dementia and concentration problems. <strong>Berries<\/strong> are another secret weapon for our health and are particularly good for our brain, as berries have a lot of <strong>antioxidants<\/strong>. The group of antioxidants includes vitamins, minerals, trace elements, enzymes and secondary plant substances. These protect us from so-called free radicals and their negative effects on our organism. Snacking on berries supports the transmission of signals in the brain and can also counteract memory loss. From a botanical point of view, the <strong>tomato<\/strong> is also a berry and is therefore also a great brain food.<\/p>\n<p>You can get lots of trace elements from foods such as sprouts and herbs, which you can easily include in your next lunch. Coffee not only helps you wake up after long hours at university, but also provides you with a lot of antioxidants, including flavonoids, chlorogenic acid, resveratrol and melanoidins. However, you should enjoy coffee in moderation to avoid side effects such as restlessness, insomnia, tremors and palpitations.<\/p>\n<p>Food rich in antioxidants are:<\/p>\n<ul>\n<li>All berries (blueberries, raspberries, strawberries, blackberries\u2026)<\/li>\n<li>Tomatoes<\/li>\n<li>Sprouts (lentil sprouts, sunflower seed sprouts, wheat sprouts\u2026)<\/li>\n<li>Nuts<\/li>\n<li>Herbs and salad plants<\/li>\n<li>Vegetables<\/li>\n<li>Coffee<\/li>\n<\/ul>\n<\/div><\/section>\n<div  class='hr av-67ddri-14-6003a86e0b3236f7693858ddda1cf959 hr-short  avia-builder-el-36  el_after_av_textblock  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-15-bcc6e67e7bdcc062b479fed588546a6f\">\n.flex_column.av-6kn5ly-15-bcc6e67e7bdcc062b479fed588546a6f{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-15-bcc6e67e7bdcc062b479fed588546a6f av_one_half  avia-builder-el-37  el_after_av_hr  el_before_av_one_half  first flex_column_div  '     ><section  class='av_textblock_section av-60022e-13-e5dc4f2673734db218102e60265fac1c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>7. Omega-3 fatty acids against inflammation: fish, avocado &amp; chia seeds<\/h3>\n<p>Omega-3 fatty acids have an anti-inflammatory effect and keep your nerve cells in the brain supple and healthy. <strong>Chia seeds<\/strong> are extremely high in omega-3 fatty acids and also have the ideal ratio (3:1) to omega-6 fatty acids. This is important for the formation of new cells and to support brain function. The high number of <strong>antioxidants, proteins, fibre and trace elements<\/strong> also speak in favour of these little miracle seeds. You don&#8217;t need more than two tablespoons a day (raw). Don&#8217;t forget to drink enough, as the seeds swell up a lot in the stomach. You can also use <strong>linseed<\/strong> as a regional alternative.<\/p>\n<p><strong>Brain food breakfast recipe<\/strong>: Chia pudding. Soak the small seeds in vegan or animal milk and leave in the fridge overnight. You can optionally mix in cocoa, vanilla powder or cinnamon and honey. This is also an ideal brain food snack for in between meals!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-16-a73ef24d291c56f4fd1d277a2fca7fb8\">\n.avia-image-container.av-k3r9zx38-16-a73ef24d291c56f4fd1d277a2fca7fb8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-16-a73ef24d291c56f4fd1d277a2fca7fb8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-16-a73ef24d291c56f4fd1d277a2fca7fb8 av-styling- avia-align-center  avia-builder-el-39  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-147775 avia-img-lazy-loading-not-147775 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-avocado.jpg\" alt='' title='brainfood-avocado'  height=\"427\" width=\"640\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-avocado.jpg 640w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-avocado-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/div><small class=\"avia-copyright\">Not only super delicious but also the ultimate brain booster! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-17-09e35a9869469d142644c703116c843b\">\n.flex_column.av-2g99i-17-09e35a9869469d142644c703116c843b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-17-09e35a9869469d142644c703116c843b av_one_half  avia-builder-el-40  el_after_av_one_half  el_before_av_textblock  flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-11-f0b49b16f7223e36f28cc0156007d193\">\n.avia-image-container.av-k3r9zx38-11-f0b49b16f7223e36f28cc0156007d193 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-11-f0b49b16f7223e36f28cc0156007d193 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-11-f0b49b16f7223e36f28cc0156007d193 av-styling- avia-align-center  avia-builder-el-41  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-147775 avia-img-lazy-loading-not-147775 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-avocado.jpg\" alt='' title='brainfood-avocado'  height=\"427\" width=\"640\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-avocado.jpg 640w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2020\/09\/brainfood-avocado-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/div><small class=\"avia-copyright\">Not only super delicious but also the ultimate brain booster! \u00a9Adobe Stock<\/small><\/div><\/div><br \/>\n<div  class='hr av-av_hr-d44fc39111d0c978a5983dec14bfcf71 hr-short  avia-builder-el-42  el_after_av_image  avia-builder-el-last  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><section  class='av_textblock_section av-60022e-10-d21b6d717cf52cc565d26df72cdb6967 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>The avocado is rich in valuable <strong>vegetable fats<\/strong>, a real source of energy and contains a large amount of <strong>lecithin<\/strong>, which benefits our short-term memory. Avocados are the best food for the brain and you can easily use them as a guacamole dip for vegetable sticks, spread on wholemeal bread or as a creamy base for a smoothie.<\/p>\n<p><strong>Fish<\/strong> also provides you with lots of <strong>omega-3 fatty acids<\/strong> and is therefore perfect for brain food recipes for lunch. You should opt for oily sea fish such as salmon, herring, mackerel, tuna or sardines. Always pay attention to the quality of fish.<\/p>\n<p><strong>Nuts<\/strong> are a great plant-based alternative to top up your supply of omega-3 fatty acids. Nuts are not the most popular brain food snack for nothing!<\/p>\n<p>Foods that provide you with an extremely high amount of omega-3 fatty acids:<\/p>\n<ul>\n<li>Chia seeds<\/li>\n<li>Linseed<\/li>\n<li>Avocado<\/li>\n<li>Fish<\/li>\n<li>Nuts (especially walnuts)<\/li>\n<li>High-quality vegetable oil (e.g. linseed oil, hemp oil, olive oil, walnut oil)<\/li>\n<\/ul>\n<\/div><\/section>\n<div  class='hr av-67ddri-12-4b746c4c43379d4b2b0a064501d6095f hr-short  avia-builder-el-44  el_after_av_textblock  el_before_av_textblock  hr-center'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-7v5hm33-452bfdf9f868b3a3e1ea4323d06f5a84 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Conclusion: Brain food improves brain performance\">Conclusion: Brain food improves brain performance<\/h2>\n<p>A balanced and healthy diet is not only a key aspect of your health and well-being, but can also greatly improve your performance, concentration and memory. By incorporating brain food into your diet and trying out different brain food recipes, you can do something good for your brain. Complex carbohydrates, healthy fats, proteins, antioxidants, vitamins and minerals should be a permanent fixture on your menu! True to the motto: <strong>Eat the rainbow<\/strong>!<\/p>\n<p>In addition to nutrition, <a href=\"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/\">physical exercise<\/a> and addressing your <a href=\"https:\/\/www.stuwo.at\/en\/blog\/help-for-students\/\">mental health<\/a> are also important for long-term good performance at university. So why not take a look at our other blogs such as <a href=\"https:\/\/www.stuwo.at\/en\/blog\/running-tips-for-beginners\/\">jogging for beginners<\/a>, <a href=\"https:\/\/www.stuwo.at\/en\/blog\/home-workout-exercises\/\">home workouts,<\/a> <a href=\"https:\/\/www.stuwo.at\/en\/blog\/how-to-meditate\/\">meditation<\/a> for beginners and the <a href=\"https:\/\/www.stuwo.at\/en\/blog\/the-best-tips-for-your-morning-routine\/\">perfect morning routine<\/a>!<\/p>\n<\/div><\/section>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0\">\n.avia-section.av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.stuwo.at\/wp-content\/uploads\/2019\/08\/2000x600px_2b-1500x430.jpg);\nbackground-position:50% 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