Your brain uses 20% of the energy your body produces. Therefore, choose food that improves your memory, your concentration and your stress management. These 8 products provide a boost for your brain.

1. Oily fish

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Your brain consists of 60% fat of which 40% is the fatty acid DHA (docosahexaenoic acid). DHA is an important building block for your brain and plays a role in a number of important brain functions. Swedish studies show that memory improves by using fish oil supplements with DHA. Moreover, fish fatty acids prevent depression symptoms. Your body cannot make DHA itself, so you have to consume it mainly through your diet. The recommended weekly consumption of fish is twice a week, of which at least once a week oily fish.

2. Green vegatables

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Spinach, Brussels sprouts and brocolli are examples that belong to the green vegetables. Green vegetables are high in folic acid (B11). This B vitamin makes you less sensitive to stress. Research shows that folic acid is also good for cognition. It lowers the concentration of homocysteine. An elevated homocysteine ​​concentration would be a risk factor for cognitive decline. Folic acid ensures a 5 year younger memory.

3. Whole grain

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Cereal grains are high in minerals. The minerals are mainly in the fleece grain. In white bread, the fleece has been removed. Whole grain bread contains iron, zinc and iodine. These are important minerals for your brain. They contribute to intelligence, learning ability and the ability to solve problems. They are also good for concentration and memory according to EFSA (European Food Safety Authority).

4. Nuts

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Nuts are high in fat, but these are among the healthy types. In addition, they are rich in vitamin E, especially hazelnuts and almonds. Two tablespoons already contains the necessary daily amount. Vitamin E is an antioxidant, which protects the brain (especially the DHA) from damage. It would also keep the blood vessels in good condition.

5. Eggs

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Eggs contain various vitamins and minerals that are important for the brain. For example, one egg already provides the quarter of the daily required amount of B12. According to the EFSA, B12 is good for memory, concentration, learning performance and mood. It also contains vitamin D. This appears to be important to keep the happiness hormone serotonin up. Vitamin D deficiencies have been linked to the development of depression. The substance choline also shows a beneficial effect on memory.

6. Coffee

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Coffee increases concentration and alertness. These effects are caused by caffeine. Caffeine is known for its slightly stimulating effect. It has a positive effect on performance and is also good for the mood. People who drink coffee regularly are less likely to suffer from depression, according to research. Coffee also appears to have a positive effect on memory. The beneficial effects are highest at 3 cups per day. Drinking more offers no added value.

7. Tea

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Caffeine is not only found in coffee, but also in tea. On average about a third of the amount of caffeine in coffee is contained in a cup of tea. In addition, tea contains the antioxidants catechins and the amino acid L-theanine, which are said to protect the brain. According to research, tea drinkers have a better cognition than non-tea drinkers, especially in women this effect enhanced. L-theanine is also said to be good for mood and has a stress-reducing effect.

8 Alcohol

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Too much alcohol is not healthy. Moderate alcohol consumption is embarrassed with better cognition and a lower risk of dementia. Research shows that one alcohol consumption per day reduces the risk of cognitive decline by 20% when aging. The type of alcoholic drink does not matter. researchers attribute this effect to the relaxing effect of alcohol, not only on your mood but also on your blood vessels. This improves the blood circulation in the brain.