Food for the mind: foods that improve concentration and brain function
In ordinary life, we perceive food only as a source of strength and a way to get pleasure. But the substances in food affect all bodily functions, including our brain activity, every day. And it's no surprise that a deficiency in certain substances can cause increased distractibility and impaired ability to concentrate. Today, we're going to tell you about foods that can help you improve brain function and normalize your attention span.
Coffee
Despite the fact that drinking a lot of coffee is often not very good for the body, most people start their day with this drink. Well, that's not a bad thing, because it contains antioxidants and caffeine that are good for the brain. They improve attention by blocking the production of adenosine, which causes a state of sleepiness.
Studies have shown that people who drink coffee perform better at work involving increased concentration than those who do not drink coffee. Coffee also stimulates the production of mood-enhancing serotonin and reduces the risk of Alzheimer's and Parkinson's disease.
Green tea
Green tea has the same effect on the body and the brain as coffee. But in addition to caffeine and antioxidants it also contains the amino acid L-theanine, which reduces anxiety by stimulating the neurotransmitter GABA and increasing the frequency of alpha waves, promoting relaxation and reducing feelings of fatigue.
But note that while coffee helps to cheer up, green tea, on the contrary, helps to relax and fall asleep faster. In addition, this drink has a wonderful effect on memory function. And also it cleanses the blood vessels and normalizes the work of the gastrointestinal tract.
Dark Chocolate
Dark chocolate, like cocoa, includes a whole complex of beneficial substances for the brain - antioxidants, caffeine and flavonoids - a special kind of plant antioxidants. They have a beneficial effect on the parts of the brain responsible for memory and learning. They also slow down the aging process of brain cells.
And, of course, we can't help but remind you that dark chocolate is also a great way to improve your mood. Eat a few pieces of chocolate during your breaks. You can even combine this with the use of techniques to combat distractions - you'll benefit your body and enjoy it at the same time.
Fatty Fish
Fatty fish is one of the healthiest foods for the brain in general and for attention and concentration in particular. Sardine, trout, salmon and other oily fish are rich in omega-3 fatty acids. These acids improve the ability to perceive and assimilate information and memory.
These same acids are used by the body in the production of nerve cells. They also slow the mental decline associated with age-related changes, and prevent the development of Alzheimer's disease. Deficiency of these acids, on the other hand, can lead to a decrease in brain function and depression.
Eggs
Eggs are a source of a huge number of brain-healthy substances, including choline, folic acid, vitamins B6 and B12. Choline is a micronutrient involved in the synthesis of acetylcholine, which regulates memory and mood. It belongs, by the way, to the substances that are less frequently taken into the body.
As for the B vitamins, they also play a role in brain health. They prevent adverse age-related changes, prevent the development of dementia (acquired dementia), depression and anxiety, which are often a serious cause of distractibility and reduced concentration.
Curcuma
Curcuma contains the substance curcumin, which stimulates circulation and improves memory, prevents the development of Alzheimer's disease and clears the body of amyloid plaques that form on blood vessels.
Turmeric also promotes the production of dopamine and serotonin, sources of good mood that prevent the development of depression. Therefore, it can be used as an antidepressant.
Plus, turmeric stimulates brain cell growth, thereby increasing neurotrophic factor. In fact, it is the very real prevention of age-related dementia, impaired attention span and loss of ability to concentrate.
Broccoli
Broccoli also has a lot of health benefits, including unique antioxidants. Most importantly, literally 100 grams of this product contains over 100% of the daily allowance of fat-soluble vitamin K, which is essential for the formation of sphingolipids (which are fats found in brain cells).
Broccoli is great for memory, has antioxidant and anti-inflammatory effects, and enhances the body's ability to fight brain damage. It is recommended to include broccoli in the daily diet and to consume it during periods of high stress and fatigue.
Greens and leafy vegetables
Green onions, parsley and dill are an inexhaustible source of antioxidants and carotenoids that improve brain function. Their beneficial properties were already known to our ancestors. Perhaps this is one of the reasons why herbs have always been the most important ingredient in a huge number of dishes.
No less useful are arugula, korn, lettuce and spinach, so popular in the West. In general, they should be included even more often in the diet, because they contain B vitamins and folic acid, which have a positive effect on attention, memory and overall brain health. It is worth remembering: the darker the color of greens, the better.
Flax Seeds
It is not uncommon to hear nutritionists and nutritionists call flax the Russian fast food. And this is for a reason, because it contains a record amount of omega-3 fatty acids, as well as fiber, magnesium and B vitamins. This set of substances satiates the brain very quickly and incredibly improves concentration.
Keep in mind that flax seeds are coated with a dense shell, which can make them not digest very well. The best way to consume them is in ground form: either by the teaspoon pure, or as an addition to soup, yogurt, salad, or smoothies. Truly a wonderful thing, and also very tasty.
Pumpkin seeds
Pumpkin seeds contain very strong antioxidants that keep free radicals from affecting the body and brain. These seeds are also a source of copper, zinc, iron and magnesium, all of which are required for active brain function.
Copper is involved in controlling nerve impulses and prevents the development of Alzheimer's disease. Zinc prevents the development of many neurological diseases, as well as Parkinson's disease and depression.
Iron maintains mental clarity and allows the brain to function normally. And magnesium is essential for concentration and learning ability; it also keeps depression from developing and prevents headaches and migraines.
Nuts
Eating nuts is a great prevention of heart disease and an activator of effective brain function. They help to repeatedly improve cognitive abilities and prevent the development of neurodegenerative diseases. Regular consumption of nuts does improve memory.
Nuts are a source of vitamin E, antioxidants and various healthy fats, including omega-3. There is a reason why the same walnuts are similar to the brain, because with each eaten nut the work of the brain improves. And among other healthy nuts we can highlight hazelnuts, peanuts, pine nuts, almonds.
Avocados
As is known, the effectiveness of the brain and the performance of its functions largely depend on a good blood supply. Avocados, which contain fatty acids, promote proper blood flow as well as increase the elasticity of blood vessels and lower blood cholesterol levels.
In addition to this, avocados contain dietary fiber. They are responsible for regulating blood sugar levels and control feelings of hunger. It is very useful to eat avocados as a standalone fruit or to add them to various dishes of your regular menu, such as salads.
Blueberries
Blueberries are good for the body in general and for the brain in particular. It has a high content of anthocyanins - plant substances with antioxidant and anti-inflammatory effects. They prevent the development of neurodegenerative diseases and slow the aging process of the brain.
Thanks to the antioxidants in blueberries, this berry helps improve the connections between brain cells, improves concentration and memory. Today, by the way, blueberries are actively used in medicine, because it has proven to be an effective remedy in the fight against short-term memory loss.
Oranges
Oranges are the richest source of vitamin C and one orange contains its daily quota. Naturally, oranges are very good for the brain, because vitamin C has been shown to keep aging processes at bay and prevent related diseases.
Plus, eating these orange fruits keeps free radicals from affecting the brain. And along with oranges, vitamin C is found in large quantities in strawberries, tomatoes, kiwi (it is generally called a vitamin bomb), guava and bell peppers.
But the list of delicious foods that improve brain function and the ability to concentrate is not limited to the above mentioned products. In addition to them, we strongly recommend you to take note of some herbs.
Coffee
Despite the fact that drinking a lot of coffee is often not very good for the body, most people start their day with this drink. Well, that's not a bad thing, because it contains antioxidants and caffeine that are good for the brain. They improve attention by blocking the production of adenosine, which causes a state of sleepiness.
Studies have shown that people who drink coffee perform better at work involving increased concentration than those who do not drink coffee. Coffee also stimulates the production of mood-enhancing serotonin and reduces the risk of Alzheimer's and Parkinson's disease.
Green tea
Green tea has the same effect on the body and the brain as coffee. But in addition to caffeine and antioxidants it also contains the amino acid L-theanine, which reduces anxiety by stimulating the neurotransmitter GABA and increasing the frequency of alpha waves, promoting relaxation and reducing feelings of fatigue.
But note that while coffee helps to cheer up, green tea, on the contrary, helps to relax and fall asleep faster. In addition, this drink has a wonderful effect on memory function. And also it cleanses the blood vessels and normalizes the work of the gastrointestinal tract.
Dark Chocolate
Dark chocolate, like cocoa, includes a whole complex of beneficial substances for the brain - antioxidants, caffeine and flavonoids - a special kind of plant antioxidants. They have a beneficial effect on the parts of the brain responsible for memory and learning. They also slow down the aging process of brain cells.
And, of course, we can't help but remind you that dark chocolate is also a great way to improve your mood. Eat a few pieces of chocolate during your breaks. You can even combine this with the use of techniques to combat distractions - you'll benefit your body and enjoy it at the same time.
Fatty Fish
Fatty fish is one of the healthiest foods for the brain in general and for attention and concentration in particular. Sardine, trout, salmon and other oily fish are rich in omega-3 fatty acids. These acids improve the ability to perceive and assimilate information and memory.
These same acids are used by the body in the production of nerve cells. They also slow the mental decline associated with age-related changes, and prevent the development of Alzheimer's disease. Deficiency of these acids, on the other hand, can lead to a decrease in brain function and depression.
Eggs
Eggs are a source of a huge number of brain-healthy substances, including choline, folic acid, vitamins B6 and B12. Choline is a micronutrient involved in the synthesis of acetylcholine, which regulates memory and mood. It belongs, by the way, to the substances that are less frequently taken into the body.
As for the B vitamins, they also play a role in brain health. They prevent adverse age-related changes, prevent the development of dementia (acquired dementia), depression and anxiety, which are often a serious cause of distractibility and reduced concentration.
Curcuma
Curcuma contains the substance curcumin, which stimulates circulation and improves memory, prevents the development of Alzheimer's disease and clears the body of amyloid plaques that form on blood vessels.
Turmeric also promotes the production of dopamine and serotonin, sources of good mood that prevent the development of depression. Therefore, it can be used as an antidepressant.
Plus, turmeric stimulates brain cell growth, thereby increasing neurotrophic factor. In fact, it is the very real prevention of age-related dementia, impaired attention span and loss of ability to concentrate.
Broccoli
Broccoli also has a lot of health benefits, including unique antioxidants. Most importantly, literally 100 grams of this product contains over 100% of the daily allowance of fat-soluble vitamin K, which is essential for the formation of sphingolipids (which are fats found in brain cells).
Broccoli is great for memory, has antioxidant and anti-inflammatory effects, and enhances the body's ability to fight brain damage. It is recommended to include broccoli in the daily diet and to consume it during periods of high stress and fatigue.
Greens and leafy vegetables
Green onions, parsley and dill are an inexhaustible source of antioxidants and carotenoids that improve brain function. Their beneficial properties were already known to our ancestors. Perhaps this is one of the reasons why herbs have always been the most important ingredient in a huge number of dishes.
No less useful are arugula, korn, lettuce and spinach, so popular in the West. In general, they should be included even more often in the diet, because they contain B vitamins and folic acid, which have a positive effect on attention, memory and overall brain health. It is worth remembering: the darker the color of greens, the better.
Flax Seeds
It is not uncommon to hear nutritionists and nutritionists call flax the Russian fast food. And this is for a reason, because it contains a record amount of omega-3 fatty acids, as well as fiber, magnesium and B vitamins. This set of substances satiates the brain very quickly and incredibly improves concentration.
Keep in mind that flax seeds are coated with a dense shell, which can make them not digest very well. The best way to consume them is in ground form: either by the teaspoon pure, or as an addition to soup, yogurt, salad, or smoothies. Truly a wonderful thing, and also very tasty.
Pumpkin seeds
Pumpkin seeds contain very strong antioxidants that keep free radicals from affecting the body and brain. These seeds are also a source of copper, zinc, iron and magnesium, all of which are required for active brain function.
Copper is involved in controlling nerve impulses and prevents the development of Alzheimer's disease. Zinc prevents the development of many neurological diseases, as well as Parkinson's disease and depression.
Iron maintains mental clarity and allows the brain to function normally. And magnesium is essential for concentration and learning ability; it also keeps depression from developing and prevents headaches and migraines.
Nuts
Eating nuts is a great prevention of heart disease and an activator of effective brain function. They help to repeatedly improve cognitive abilities and prevent the development of neurodegenerative diseases. Regular consumption of nuts does improve memory.
Nuts are a source of vitamin E, antioxidants and various healthy fats, including omega-3. There is a reason why the same walnuts are similar to the brain, because with each eaten nut the work of the brain improves. And among other healthy nuts we can highlight hazelnuts, peanuts, pine nuts, almonds.
Avocados
As is known, the effectiveness of the brain and the performance of its functions largely depend on a good blood supply. Avocados, which contain fatty acids, promote proper blood flow as well as increase the elasticity of blood vessels and lower blood cholesterol levels.
In addition to this, avocados contain dietary fiber. They are responsible for regulating blood sugar levels and control feelings of hunger. It is very useful to eat avocados as a standalone fruit or to add them to various dishes of your regular menu, such as salads.
Blueberries
Blueberries are good for the body in general and for the brain in particular. It has a high content of anthocyanins - plant substances with antioxidant and anti-inflammatory effects. They prevent the development of neurodegenerative diseases and slow the aging process of the brain.
Thanks to the antioxidants in blueberries, this berry helps improve the connections between brain cells, improves concentration and memory. Today, by the way, blueberries are actively used in medicine, because it has proven to be an effective remedy in the fight against short-term memory loss.
Oranges
Oranges are the richest source of vitamin C and one orange contains its daily quota. Naturally, oranges are very good for the brain, because vitamin C has been shown to keep aging processes at bay and prevent related diseases.
Plus, eating these orange fruits keeps free radicals from affecting the brain. And along with oranges, vitamin C is found in large quantities in strawberries, tomatoes, kiwi (it is generally called a vitamin bomb), guava and bell peppers.
But the list of delicious foods that improve brain function and the ability to concentrate is not limited to the above mentioned products. In addition to them, we strongly recommend you to take note of some herbs.