Better memory, faster synapses: These nutrients protect the brain and make you smarter

Oats contain B vitamins and protein, among other things. “Protein is important for the brain because it can support complex processes such as attention and memory,” says Schäfer. Oats also contain polyphenols, which are secondary plant substances that reduce inflammation in the body. According to Schäfer, inflammation causes certain metabolic processes to no longer work, resulting in the formation of free radicals that damage cells. “When the body can no longer fight free radicals and create new cells, this is called oxidative stress.” This promotes aging processes in the brain.

“The polyphenols and omega-9 fatty acids found in olive oil prevent inflammatory processes, so there can be less accumulation in the brain,” says Schäfer. Studies have shown that people who consume a lot of olive oil are more likely to be protected from stroke. However, people who consumed little or no olive oil were more likely to have a brain infarction. Experts say cold-pressed olive oil has the best health benefits, as omega-9 fatty acids are oxidized and inactivated when olive oil is processed at very high temperatures.

Tree nuts contain the neurotransmitter choline, which stimulates signal transmission at synapses in the brain. Synapses connect different nerve cells and allow information to be transferred from one cell to another. “The more messenger substances there are in the brain, the faster the information transfer occurs,” says Schäfer. Tree nuts also provide significant amounts of vitamin E, which fights free radicals and thus counteracts aging processes in the brain.

“Eggs are one of the most nutrient-rich foods,” says Schäfer. They provide nearly all vitamins and many minerals and, like tree nuts, contain the neurotransmitter choline. Eggs are also rich in protein. According to experts, the amino acid tryptophan stimulates the production of the happiness hormone serotonin. Recent research also shows that lutein in egg yolk may have a positive effect on learning behavior, ability to concentrate, and memory function. Eggs have long been considered a cholesterol bomb. Schäfer says this has now been refuted. “As a healthy person, you can safely eat five to seven eggs a week.”

Tomatoes contain, among other things, a lot of vitamin C, potassium and secondary plant substances. “The antioxidants lycopene and beta-carotene, in particular, have a therapeutic effect on Alzheimer’s and Parkinson’s diseases because they fight free radicals,” says Schäfer. Researchers at China’s Tianjin Medical University also found that tomatoes can reduce the risk of depression by about 50 percent.

Oily fish such as salmon provide high-quality protein as well as long-chain omega-3 fatty acids consisting of DHA and EPA. “If there is a lot of DHA in the membranes of brain cells, these cells become more flexible, which stimulates the ability to think,” says Schäfer. Additionally, early studies show that DHA protects against depression. According to experts, you should make sure your salmon comes from sustainable fisheries.