Food improves concentration, how to feed your brain
Concentration- boosting food
Are you going through a period of stress? There are various techniques to improve concentration during these periods, and experts insist that a good diet is the first step towards this goal. Certain foods can strengthen our memory and increase clearness of mind. Skipping meals due to lack of time, drastically reducing food intake when starting a diet or frequently eating foods which are not recommended from a nutritional point of view, instead of following a varied, healthy and balanced diet, are all behaviors that rapidly damage our levels of mental energy . If our diet is not correct, we can have an annoying sensation of bloating, and feel tired and slack. Studies have shown that a good breakfast improves memory and the level of attention. Students who eat breakfast, for example, tend to be significantly more productive than those who decide to skip it. The brain needs glucose, so it is necessary to ensure a good supply of this sugar. Foods placed on top of the list by the researchers in this case include: wholegrains, or alternatively three slices of crispbread or three wholemeal biscuits, a glass of milk, even soy, or yogurt and some fresh fruit.

Concentration- boosting food

The B vitamins (and in first place thiamine) are important energy nutrients as well as iron, calcium, magnesium, potassium, zinc and iodine which play a key role in the proper functioning of the memory. There are foods that contain a good amount of these nutrients and therefore significantly help mental concentration: oat flakes, blueberries, eggs, oily fish, avocados, chocolate, green and black tea.

  • Oats are a complete cereal, rich in proteins, fats and vitamins, especially thiamine (B1), whose presence helps to redress the balance of the nervous system. Oatmeal has a balancing effect on the nervous system, and it is therefore recommended in case of nervousness, insomnia, or during periods of stress. Other features are: a feeling of satiety, a low-calorie content, high digestibility and control of cholesterol in the blood. It can be eaten at breakfast or added as you like to other dishes. The concentration is also linked to digestion, and oats give a great feeling of satiety with a minimum caloric intake. Oats can be eaten raw in muesli, while oatmeal can be used in biscuits and cakes and also to thicken dishes such as meatballs, fishcakes, soups or stews with sauce.

  • Fatty fish is known as a useful food for the brain, and today's research confirms that it contains phosphatidylcholine, an essential element to produce acetylcholine, a neurotransmitter. Fatty fish such as trout, salmon, mackerel, herring and sardines are rich in omega 3 essential fatty acids, the ideal fuel for the cells of the brain. Its deficiency has been associated with lack of energy.

  • Eggs, whose yolk contains choline, necessary for cell membranes and the transmission of nerve impulses. The yolk is also rich in vitamin E, which gives energy and helps the nervous system to function.

  • Nuts they also contain omega 3 and are, therefore, a good alternative to fish for vegetarians. Nuts also have significant quantities of vitamin E, another nutrient for the brain which is also antioxidant, and magnesium and potassium. Eat them as a snack, 4-5 at a time.

  • Avocados are a complete food, rich in monounsaturated fat, which helps to maintain and improve the level of concentration. They are rich in Omega 3 fatty acids, potassium (essential for the conduction of nerve impulses) and vitamin E which, as we have already said, helps the function of the nervous system, fibers and antioxidants. They can be eaten raw or cooked, although when eaten raw, they are of course, much more effective and healthy.

  • Tomatoes, whose content of the antioxidant lycopene - in addition to vitamin C - makes them valuable for the proper functioning of the brain. Cooking increases the content of lycopene in tomatoes, so, have for lunch a nice plate of wholemeal pasta and tomato sauce with a little olive oil that facilitates the absorption of lycopene.

  • Citrus fruit (oranges, grapefruit, lemons, etc..), blood thinners rich in the already-mentioned, essential, vitamin C.

  • Blueberries which, thanks to the powerful antioxidants flavonoids, are useful to safeguard the functionality of the brain, and to improve, just like vitamins C and E, the structure of blood vessels. Research shows that blueberries help protect the brain from oxidative stress and improve learning faculties. They are rich in antioxidants, which help to activate enzymes that protect the brain and improve memory, and potassium, a mineral necessary for the transmission and generation of nerve impulses. Blueberries have a low-calorie content, are rich in vitamin C and are a good source of fiber, potassium, iron and calcium. Some researchers believe that blueberries also contribute to strengthen the long-term memory.

  • Coffee can stimulate and help concentration. It contains caffeine which is a xanthine, i.e. a phytochemical substance which has a stimulating effect on the central nervous system. The stimulating effect of this substance is, however, in the short term. A moderate use of coffee (3-4 cups a day) can increase alertness and
  • concentration, reduce fatigue and improve work performance. It’s important to remember, however, that extensive use of caffeine leads to nervousness, restlessness, and insomnia.

  • Green tea is an excellent antioxidant and inhibits acetylcholinesterase, an enzyme that damages acetylcholine, a neurotransmitter involved in memory. A couple of cups of green tea a day (preferably sugar-free and, above all, without sweeteners) can provide our body with the necessary stimulants without making us feel unnecessarily heavy. In addition, it contains no calories, fights fatigue and helps us to achieve a pleasant feeling of satiety.

  • Dark chocolate is another important stimulant which satisfies the desire or need for sugar in the body. It contains a natural stimulant, catechin, similar to caffeine, which helps to keep us concentrated. Experts say that a small, daily amount of chocolate is enough to feel its effects in the body.

  • And finally three small, but important, recommendations: hydrate yourself regularly (2 liters per day) because dehydration can diminish the faculties of the brain, breathe deeply using the diaphragm especially when you feel stressed and without energy because the brain does not work without oxygen. Do some exercise every day, even a walk in the park for twenty minutes is enough which, in addition to increasing the body's resistance, also helps the brain to release endorphins, substances that promote a feeling of well-being, the control of anxiety and tension, a better quality of sleep and, therefore, higher levels of mental energy.
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