Foods For Good Concentration And A Clear Mind

Nutrition is also important for maintaining our ability to concentrate and our inner motivation. Every deficiency of essential substances for the body affects the activity of the brain. What foods do we need so that we can enjoy good concentration?

First of all, these are foods rich in omega-3 fatty acids , which are contained in fish, mainly in fatty species such as salmon, mackerel, sardines, trout. Plant sources of omega-3 such as flaxseed and walnuts are also good. According to experts, these fatty acids improve cognitive function, ie the work of the brain, on which depends our ability to think and process information.

Omega-3 also have strong anti-inflammatory properties, which is why they have a protective effect on the cells of the brain and the body as a whole.

All those antioxidants contained in raw fruits and vegetables that improve blood circulation and, in particular, blood flow to this organ are useful for the brain. The supply of oxygen and nutrients necessary for the functioning of cells and antioxidants to protect them from the action of free radicals is important for the proper functioning of their activities and hence clear and pure thinking. With antioxidant effect are vitamins A, C, E, which can be found in berries, tomatoes, broccoli, cabbage, cauliflower, citrus fruits and more.

Another source of substances with antioxidant properties - polyphenols can be provided by eating chocolate. These polyphenols contribute to the improvement of brain activity and long-term cell function.

For a good concentration, of course, helps the invigorating effect of caffeine , but its better source is green tea. Care should be taken with coffee and the practice of drinking it constantly should be avoided, as then it has the exact opposite effect. The need for caffeine can also be provided with a piece of dark chocolate.

Caffeine and caffeinated beverages are also valuable, they are a rich source of dopamine, which is necessary for good mood. without dopamineit is unthinkable to maintain our personal motivation and concentration. So you do not need to give up absolutely the pleasure of a cup of coffee or a piece of chocolate for purposes other than maintaining good health.

Another source of dopamine is bananas and sunflower seeds.

Memory requires a constant supply of vitamin B6 and vitamin B12. In addition to improving our ability to think, they protect against neurodegenerative brain processes such as the development of dementia and Alzheimer's disease. These vitamins protect the nerves from the harmful effects of homocysteine.

Vitamins B6 and B12 can be obtained by eating fish and eggs, only vitamin B6 from meat, whole grains, nuts, and B12 - from seafood and offal.

All foods containing fiber are also needed to maintain good brain function because they provide a long-term stable level of blood sugar and energy. This avoids the usual destructive wave after the energy bomb, when a strong influx of energy from a super-rich simple carbohydrate source is followed by a sharp drop in the supply of raw material to maintain the same or normal blood sugar level.

Sources of fiber are all raw vegetables and fruits, as well as whole grains, nuts and seeds.

The list is by Claire Ward, a specialist in nutrition and dietetics