Brainfood: Eat yourself happy and fit - with these 5 foods

Eating keeps body and soul together - as the saying goes. This old wisdom refers to the ancient observation that a healthy diet is the basis for physical and mental well-being. Even the Romans knew: Mens sana in corpore sano - A healthy mind rests in a healthy body. Today, this understanding has unfortunately disappeared more and more from people's minds.

Today, the connections and interactions between body and mind can even be scientifically explained. The psychological challenges that we face in our modern world on a daily basis also have physical effects on us.

Psyche influences metabolism, digestion & nutrient absorption

For example, our metabolism, hormone levels, and digestion change in response to mental stress. The stress hormones adrenaline and cortisol are responsible for this, as they are released in response to mental stress just like they are in response to physical stress.

They cause, among other things, that digestion is slowed down, the absorption of important nutrients is disrupted, while at the same time the demand for them increases. In addition, blood sugar levels and blood lipid levels rise, as well as the burden of free radicals. The immune system, on the other hand, is slowed down.

Well taken care of - even in case of mental stress?

When we are under psychological stress, the systems in our body run at full speed. We then consume more fat, more protein, more carbohydrates, more vitamins, more minerals, and more secondary plant compounds than in calm times.

With some of these substances, we are usually well supplied - even with poor nutrition: carbohydrates, saturated fats, and most amino acids (components of proteins). On the other hand, other substances can become scarce during prolonged periods of mental stress. These include especially B vitamins (vitamin B1, B2, B3, B6, B12, and biotin contribute to a healthy psyche), unsaturated fatty acids (especially omega-3 fatty acids), the amino acids tryptophan and tyrosine, as well as some minerals (e.g. magnesium, potassium).

Brainfood: Five food tips for your brain

Irritability, increased stress sensitivity, difficulty concentrating, and mood swings are typical symptoms of prolonged mental stress. These five foods in our infographic provide you with the relevant nutrients particularly well. That's why they are also called "brain food" - food for the brain:

Avocado

• rich in unsaturated fatty acids

• provide many vitamins and secondary plant compounds

• contain complex sugars and lecithin - good for the brain and nerves

• versatile for use as a dip, spread (sweet and savory), salad topping, dessert

Fish (e.g. salmon or mackerel)

• rich in omega-3 fatty acids (good for the brain and nerves)

• provides iodine (important for the thyroid and its metabolic hormones)

• contains tryptophan and many other important proteins

Dried fruits (unsulfured)

• rich in magnesium and potassium (supports the circulation, transporting oxygen to the brain)

• provide many B vitamins (increased demand during stress)

• dates contain tryptophan

Bananas

• rich in potassium and magnesium (supports the circulation, transporting oxygen to the brain)

• provide tryptophan

• unbeatably practical: their natural packaging

Nuts and almonds

• provide plenty of protein and healthy fats

• contain a lot of tryptophan (especially cashew nuts)

• they are filling and the ideal brain food for in between