Brainfood: These four foods keep the brain fit

How quickly you think and how fit your brain remains can be influenced - among other things by diet. We tell you which four foods will not only make your brain run at full speed but can even rejuvenate it by years.

The MIND diet ( Mediterranean-Dash Diet Intervention for Neurodegenerative Delay) wurde von Experten der Rush University Medical Center und der Harvard Chan School of Public Health in den USA entwickelt. Insbesondere mit folgenden Lebensmitteln soll die Gedächtnisleistung und die Fitness der grauen Zellen erhöht und sogar Demenz vorgebeugt werden:

Brainfood Nummer 1: Grünes Blattgemüse

Mehrere Studien haben gezeigt, dass der Verzehr von grünem Blattgemüse wie Spinat, Mangold, Grünkohl, Pak Choi und Wirsing dazu beitragen kann, das Gedächtnis und die Denkfähigkeit im Alter zu erhalten: Eine Studie mit 960 älteren Erwachsenen ergab, dass diejenigen, die am meisten Blattgemüse aßen, einen langsameren kognitiven Verfall aufwiesen.

Die Teilnehmer, die das empfohlene Brainfood zu sich nahmen, schnitten auch beim Gedächtnis-Check besser ab. Durchschnittlich hatten sie biologisch ein um 7,5 Jahre jüngeres Denkorgan als die Vergleichspersonen ohne MIND-Diät. Es wird vermutet, dass die in Blattgemüse enthaltenen Nährstoffe und Bioaktivstoffe wie Vitamin K , lutein, beta-carotene, nitrate, folic acid, and kaempferol are responsible for this effect.

Read also: How exercise makes the brain fitter and younger

Another study confirmed that people who regularly followed a plant-based diet had lower levels of beta-amyloid, a marker for Alzheimer's . More specifically, those who ate the most green leafy vegetables – seven or more servings a week – had fewer deposits.

Brain food number 2: Nuts

Consuming nuts increases memory performance and improves brain health. A study published in the journal Clinical Nutrition found that daily consumption of nuts increases brain blood flow and promotes new cell growth.

Nuts are generally known as an excellent source of omega-3, minerals, and Vitamins known. They supply the brain with energy and refresh the memory. Walnuts in particular are said to even slow down the aging process. People who suffer from omega-3 deficiencies are exposed to an increased risk of depression and memory loss.

Diseases like Alzheimer's or dementia may result. The promising walnut is therefore an important dietary partner in old age: Just a handful daily improves neurotransmitter function and boosts nerve performance.

© Brigitte Thom

Berries are particularly rich in antioxidants.

Brain food number 3: Berries

A study published in the American Journal of Clinical Nutrition showed that eating a handful of blueberries daily can improve memory, cognitive abilities, and reaction time. Berries are rich in antioxidants that protect against oxidative damage, which can lead to memory-impairing dementia and premature aging.

Brain food number 4: Legumes

Different legumes like lentils, peas, or beans are responsible for a constant blood sugar level . They are rich in numerous antioxidants and support thinking. A study published in the Journal of Nutrition showed that women who ate iron-rich beans twice a day for 18 weeks had a better memory and higher attention span.

Cacao beans also help boost the brain. In one study, the plant compounds from cocoa powder were able to speed up blood flow and thus provide more oxygen to the brain. The respective test subjects also performed better in a subsequent cognitive test.

Last but not least: Nothing works without water

Since the brain consists of about 80 percent water, it plays a central role in energy supply. If we drink too little, concentration drops by about a third. A regularly distributed water intake of about two liters per day is therefore recommended.