Foods for the Brain: What Good Nutrition Does for the Mind

The brain makes up only around two percent of our body weight, but consumes a considerable proportion of our daily energy. No wonder, then, that nutrition plays a role in how well the mind is supplied with what it needs for its normal function. In this guide you will learn which foods provide particularly valuable nutrients for the brain, which vitamins and minerals contribute to normal cognitive function and how you cleverly design your meal plan.

Why the brain depends on good nutrients

For mental performance there are several approved claims in the European Union for individual nutrients. Thus the following applies: Iron contributes to normal cognitive function and Zinc contributes to normal cognitive function. Also Iodine contributes to normal cognitive function. Relevant for the psyche are, among others: Vitamin C contributes to normal psychological function as well as Vitamin B12 contributes to normal psychological function.

A special role is played by the omega-3 fatty acid DHA. According to the approved EU claim: Docosahexaenoic acid (DHA) contributes to the maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg DHA. Anyone who pays attention to these nutrients supports the normal function of the brain and nervous system through their diet. What is important here is the interplay: no single nutrient and no single food decides mental performance, but the overall picture of a balanced, varied diet over a longer period.

The best foods for the brain

Nutrients that contribute to normal brain and nerve function are found in fish, nuts, pulses, whole grains, eggs and vegetables. The following figures refer to 100 grams each and serve as orientation.

• Salmon, mackerel, herring: rich in the omega-3 fatty acids EPA and DHA
• Walnuts: provide plant-based omega-3 fatty acids (alpha-linolenic acid) and vitamin E
• Linseed and chia seeds: high content of alpha-linolenic acid
• Eggs: good source of choline, B vitamins and vitamin B12
• Beef and liver: rich in iron, zinc and vitamin B12
• Lentils and chickpeas: provide iron, zinc and folate
• Pumpkin seeds: good source of zinc (about 7 mg)
• Rolled oats and whole grain products: provide B vitamins and slowly available carbohydrates
• Green leafy vegetables: rich in folate, iron and vitamin C
• Sea fish and iodised table salt: important iodine sources
• Berries and citrus fruits: high vitamin C content
• Dark chocolate: provides magnesium and secondary plant compounds

A combination of oily fish, nuts, pulses and plenty of vegetables covers a large part of the nutrients that are relevant for normal brain function. It is striking that these foods are found in many well-known dietary patterns that are considered particularly balanced. These include plenty of plant-based foods, high-quality fats and fish regularly, while heavily processed products take a back seat.

For practice this means that you do not need any exotic ingredients. A breakfast with rolled oats, walnuts and berries, a lunch with lentils and vegetables and a dinner with fish or egg provide, spread over the day, exactly the nutrients that are relevant for the brain and nerves. The challenge lies less in individual superfoods than in regularity and variety. Anyone who takes these two points to heart creates a solid foundation.

How high is the requirement for important nutrients?

The EU reference values for labelling provide orientation: iron 14 milligrams, zinc 10 milligrams, iodine 150 micrograms, vitamin C 80 milligrams and vitamin B12 2.5 micrograms per day. For DHA the approved effect is obtained at 250 milligrams daily, which corresponds to about one portion of oily sea fish once to twice a week.

These amounts are easily attainable with a balanced diet. Anyone who regularly eats fish, pulses, whole grains and vegetables usually covers their requirement without additional preparations. With individual nutrients such as vitamin B12, however, there are groups that should look more closely.

A good example is the interplay of iron and vitamin C. Plant-based iron from pulses and whole grains is absorbed considerably better in combination with vitamin C. A simple trick is therefore to combine some fruit or vegetables with a high vitamin C content with an iron-rich meal. It is similar with iodine, which in our latitudes enters the diet above all via sea fish and iodised table salt. Anyone who rarely uses either should consciously keep an eye on iodine supply, since the trace element plays a role in normal cognitive function.

How you support absorption

Plant-based iron from pulses and grains is absorbed better if you combine vitamin C with it. A squeeze of lemon over the lentils or a glass of orange juice with the whole grain bread noticeably improves utilisation. Coffee and black tea, by contrast, inhibit iron absorption, which is why you better drink them between meals.

The omega-3 fatty acids from fish are well utilised. With plant-based sources such as linseed it makes sense to use the seeds ground, since the body otherwise hardly breaks down the whole seeds. Fat in general helps with the absorption of the fat-soluble accompanying substances, which is why a small amount of oil in the food makes sense.

A point that is often underestimated is the difference between plant-based and marine omega-3 fatty acids. Plant-based sources provide above all alpha-linolenic acid, which the body can only convert to a limited extent into the longer-chain fatty acids EPA and DHA. Oily sea fish, by contrast, contains EPA and DHA directly. For people who do not eat fish, algae products are a plant-based alternative that provide DHA in a usable form. This is particularly relevant with a purely plant-based diet if the approved effect of DHA is to be achieved.

Eating brain-healthy in everyday life

A brain-friendly diet largely corresponds to what is generally considered balanced: plenty of vegetables, high-quality fats, plant-based and animal proteins as well as whole grain products instead of heavily processed carbohydrates. The advantage of slowly available carbohydrates lies in the fact that they supply the brain evenly with energy instead of leading to strong fluctuations.

Sufficient drinking is also important, because even slight fluid deficiency can impair concentration. Water or unsweetened teas are ideal for this. Anyone who eats and drinks regularly spread over the day keeps the brain's energy supply stable.

Besides the pure nutrient supply, the structure of the day also plays a role. Regular meals prevent strong fluctuations in blood sugar and ensure that the brain is supplied evenly with energy. Anyone who leaves very long breaks between meals and then reaches for heavily sugary snacks, by contrast, risks an alternation of high and low. A combination of complex carbohydrates, protein and healthy fats, on the other hand, keeps the supply more stable and thus supports an even level of concentration throughout the day.

When a targeted nutrient intake can make sense

With a balanced mixed diet the requirement for brain-relevant nutrients is usually covered. Certain groups should, however, look more closely: anyone who eats a purely plant-based diet has to pay attention to vitamin B12, since it occurs almost exclusively in animal foods. Iodine and DHA supply can also be an issue with a low-fish diet.

If you suffer from persistent concentration problems, severe exhaustion or memory disorders, this belongs in the hands of a doctor – nutrition is no substitute for medical diagnostics. You should use preparations in a targeted way and where a need has been demonstrated, instead of taking them unchecked in high dosage.

Frequently asked questions (FAQ)

Which foods are good for the brain?

Particularly valuable foods include oily sea fish such as salmon and mackerel, walnuts, linseed, eggs, pulses, whole grain products and green leafy vegetables. They provide omega-3 fatty acids, iron, zinc, iodine and B vitamins.

Which nutrients contribute to normal cognitive function?

According to the approved EU claims, iron, zinc and iodine contribute to normal cognitive function. Vitamin C and vitamin B12 contribute to normal psychological function, and DHA contributes to the maintenance of normal brain function.

How much omega-3 does the brain need?

The approved effect of DHA on the maintenance of normal brain function is obtained with a daily intake of 250 milligrams. That corresponds to about one to two portions of oily sea fish per week.

Is sugar bad for the brain?

The brain uses glucose as an energy source, but benefits from an even supply. Whole grain products and other slowly available carbohydrates provide energy more evenly than heavily sugary foods, which can lead to fluctuations.

Should vegans supplement certain nutrients for the brain?

With a purely plant-based diet, vitamin B12 in particular is important, since it occurs almost only in animal foods. Iodine and DHA supply should also be kept in view. A targeted supplement after consultation with a doctor can be sensible here.