How to improve your mental shape

Food is essential in keeping a good physical and mental shape. Eating well can be associated with feelings of wellbeing. Your brain consumes a lot of energy, vitamins and minerals so it needs to be constantly powered through quality nutrition. Eating a brain-boosting diet can support both short- and long-term brain functions.⁴ Ideally, as an adult you should eat three main meals and two snacks every day. Through a balanced diet you provide your body with different nutrients: proteins, carbohydrates, fats, vitamins, minerals and water, each of which has a specific function in your body. However, even if you eat healthily, you can still be at risk of not providing your body with sufficient nutrients. Supplements like Supradyn Energy multivitamin tablets can help to fill in the shortages. It is a complete high dose formula which contains 13 vitamins and 12 minerals, for example zinc and iron, which contribute to brain health. Supradyn works from the first intake⁵ and can boost your alertness and concentration levels. If you want to support your brain during mental effort, follow this easy plan:

• Morning – Eat hearty breakfast accompanied by fruits, which are a great source of vitamin B and vitamin C (both of these vitamins contribute to a better of brain functions). Fruits rich in vitamin B or C are: all berries, kiwis and oranges. Eggs, which are many people’s favourite breakfast choice, can be an effective brain food. They are rich in B vitamins (vitamin B2 and biotin) that may prevent brain shrinkage and delay cognitive decline.⁶ Dairy products will provide you with calcium, which is essential for the good health of your neurons.
• Midday – For your lunch choose balanced, starchy foods (with a focus on whole grains), fruits and vegetables. Whole grains like: brown rice, barley, bulgur wheat, whole grain bread and whole grain.
• Evening – You should again remember to keep the food balanced and not too heavy. For meat choose the least fat and for fish go for the most fat. These include: sardine, herring, mackerel, salmon or tuna. These fish are rich in omega-3 fatty acids which can improve the structure of brain cells called neurons. A study has found that people with higher dietary intake of omega-3 have increased blood flow in the brain.⁷ An increased blood flow increases the essential oxygen supply to the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities⁸. Green vegetables are a good choice to accompany your evening meal. Broccoli, brussel sprouts or kale are all known as brain boosting vegetables. On top of that you shouldn’t eat too late in the evening. This can affect your sleep and a quality of sleep impacts your mood and mental shape.
• For snacks there are some great choices that can improve your mental performance. Blueberry, pecan, and grapes contain antioxidants that are especially important for brain health. The brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.⁹ Nuts and seeds contain omega-3 fatty acids and antioxidants. Almond, walnut and pine nuts are also good for your brain because they contain plenty of unsaturated fats and protein to keep a person's energy levels up throughout the day.