Ginseng, fish, berries, caffeine. Everyone’s talking about food and supplements that can work wonders: from sharp focus to improving memory. Tell what works in reality and what is best for all to give up.
Blueberries is a great way to preserve the longevity of the brain
Studies on animals show that blueberries helps protect the brain from damage caused by free radicals and reduce the effects of such age-related conditions, like Alzheimer’s or dementia. Studies show that diets rich in blueberries improve learning capacity and muscle function of aging rats, making them mentally equal in respect to much younger rats.
Breakfast for use of your brain
Tempted to skip Breakfast? Studies show that the habit of eating Breakfast improves short-term memory and attention. For example, students who eat Breakfast usually perform better than those who do not. The most useful for the brain and are dairy and whole grains (fiber-rich) foods, and fruits and vegetables. The main thing is not to overdo it: the researchers found that high-calorie Breakfast hamper concentration.
Caffeine improves performance
There is no magic bullet to boost IQ or become smarter. But some substances, like caffeine, can fill you with energy and help you focus.
Caffeine, contained in coffee, chocolate, energy drinks and certain medications, gives you the unmistakable feeling of awakening. But this effect is short-term. In addition, in this case more means less: if you overdo it with caffeine, it can cause you to have feelings of anxiety and discomfort.
Fish is really good for the brain product
Fish rich in omega-3, which is a key nutrient for the health of your brain. And besides, fish is a source of protein, which gives a big boost to the brain. These healthy fats have amazing powers: diet high in omega-3 linked to lower levels of developing dementia, a lower risk of stroke, and slowing mental decline. Plus, these acids play a vital role for improving memory, especially in older age. For the health of brain and heart health, eat fish at least twice a week.
Sugar improves concentration
Sugar is the preferred fuel source for your brain. But not table sugar, but glucose, which your body produces from sugars and carbohydrates that you eat. That’s why a glass of fruit juice may improve memory, thinking and mental ability.
If you consume too much sugar, your memory can deteriorate as well as your General condition. Be careful with added sugars – their use is associated with heart disease and many other diseases.
Add daily dose of nuts and chocolate
Good sources of the antioxidant vitamin E (the use of which in some studies is associated with a slower cognitive decline with aging) are nuts and seeds. In addition, dark chocolate contains another powerful natural stimulant – caffeine, which helps enhance focus.
Eat nuts and dark chocolate to get all the necessary advantages of these products with a minimum amount of excess calories, fat or sugar (considered a healthy amount to 30 g per day).
Add avocados and whole grains
The state of each organ in the body depends on blood circulation, especially to heart and brain. A diet rich in whole grain foods, fruits such as avocado, reduces the risk of heart disease and bad cholesterol. You have reduced the risk of formation of atherosclerotic plaques and improves blood circulation. In short, the use of these products is a simple and delicious way to start the work of brain cells.
Whole grains such as popcorn and whole wheat, rich in dietary fiber and vitamin E. Though avocados contain fat, it is a good monounsaturated fats that help improve blood circulation.
The benefits of healthy food
This may seem trivial, but it’s true: if your diet does not contain the necessary nutrients, it can hurt your skills of concentration. The use of too little or an excessive amount of food can also interfere with your ability to focus. You may feel tired after a heavy meal, or feel distracting hunger pangs, if your food was low-calorie.
Create benefits for your brain: strive for a well balanced diet full of a variety of healthy foods.
Vitamins, minerals and nutritional supplements?
The shelves of pharmacies and stores are full of food additives that allegedly improve your health. Despite the fact that many reports stating the beneficial properties for the brain supplements like vitamins B, C, E, beta-carotene and magnesium are promising, these supplements are useful only to those people whose diet lacks these specific nutrients.
Some researchers moderately optimistic about the combination of ginseng, Ginkgo, vitamins, minerals and herbs and their effect on the brain. But in order to talk about it with confidence, you need to collect more evidence. Therefore, before taking any supplements, consult your doctor.
Get ready for the important days in advance
Want to activate your concentration? Start with Breakfast: 100% fruit juice, whole grain bread with salmon and a Cup of coffee. In addition to a proper diet, experts give the following recommendations:
- Sleep full nights of sleep
- Drink water
- Get physical activity in order to activate your thinking
- Meditate to clear thinking and relax