10 ways to boost mental performance

• Choose fats for the brain consciously

Reach for omega‑3‑rich fish such as salmon or mackerel at least twice a week. Alternatively, stir flax, walnut or hemp oil into salads or smoothies. These fats support communication between nerve cells, improve memory and concentration and can boost mood.

• Nuts as a daily energy source

Include walnuts, cashews or Brazil nuts as a snack or in your muesli. A handful provides B vitamins, antioxidants and omega‑3 fatty acids.

• Berries for memory and neuron protection

Add blueberries, goji berries or blackcurrants to smoothies, muesli or yoghurt. The antioxidants in these fruits protect nerve cells from oxidative stress.

• Green vegetables for nutrient power

Use spinach, broccoli or rocket as a base for salads or green smoothies. Green vegetables supply potassium, magnesium and vitamins that are crucial for signal transmission in the brain. 

• Combine B vitamins strategically

Plan meals to include a range of B vitamins: wholegrain bread (B1), dairy (B2), chicken or potatoes (B6), fish or eggs (B12) and mushrooms or soy (biotin).

• Use turmeric and ginger

Add turmeric and ginger to soups, smoothies or dressings. Both spices have anti‑inflammatory properties and can support brain function. A ginger‑turmeric tea in the afternoon, for example, stimulates circulation and helps counter mild tiredness.

• Complex carbohydrates for steady energy

Choose wholegrain products, legumes and vegetables instead of sugary snacks. Wholegrain bread with avocado or a lentil salad helps keep blood sugar stable and supplies the brain with glucose continuously, so you can concentrate better.

• Stay hydrated regularly

Drink at least two litres of water daily, unsweetened tea or diluted fruit spritzers. For example, place a water bottle on your desk to remind yourself to drink regularly.

• Use avocado in many ways

Whether as guacamole, in salad or in a smoothie – avocados provide lecithin, magnesium and iron. These nutrients support cognitive performance and provide long‑lasting satiety. 

• Include pumpkin and sunflower seeds

Sprinkle them over salads, yoghurt or muesli. They provide magnesium, iron, vitamin E and copper, which protect nerve cells and support mental performance.