Brain Foods: What to Eat to Improve Memory and Concentration
What we eat and drink has a direct relation to our well-being, both psychological and physical. More and more studies have reached the conclusion that some foods may improve the condition of our memory and boost our energy level and concentration. As you know, the brain controls all major functions of human body and in order to ensure its smooth operation our brain needs adequate supplies of nutrients.
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Eat balanced meals
The most important nourishment for our brain is glucose. In order to keep the constant supply of glucose, you should have frequent balanced meals consisting of high carbohydrate foods. They are vegetables, fruits, juices, beans, whole grains (crackers, bread), nuts, yogurt, pasta, rice. Sugar in moderate portions also helps to improve memory, as it supplies your brain with glucose.
Breakfast is the main meal of the day and recent research has shown that it promotes good mental performance. Lunch and dinner are also important meals for energy, but snacks in between should not be skipped, as they maintain a normal blood glucose level.
Avoid deprivation diets
Strict diets have many negative consequences, such as weakness, bad mood, lack of concentration and memory loss. When you follow a diet that is not balanced, your body doesn’t get enough vitamins and glucose and cannot function properly. This is one more reason to abandon the diets that lead to dangerous deprivation.
Drink water throughout the day
Proper hydration on a daily basis is crucial for our brain. Actually, you can hydrate your body with any drink you like, be it water, tea, coffee, juices or soft drinks. You can also maintain the water balance with fruits and vegetables, as they consists 70-80 percent of water.
Take vitamins
Vitamins C and E protect brain cells from age damage and improve memory as well. Olive oil and seed oils contains vitamin E. Foods like citrus fruits, carrot, blackberries and strawberries and kiwi are rich in vitamin C.
B-group vitamins help to maintain the balance in the nervous system. These vitamins are found in dairy products, whole grains, nuts, green leafy vegetables and legumes.
Eat fatty fish
Foods rich in saturated fat cause the cardiovascular problems and have a negative effect on intellectual performance. So, instead of eating red meat and products made of it (i.e. sausages), consume oily fish (salmon, tuna and trout). The latter is a great source of omega-3 fatty acids, which have been shown to strengthen brain cells and boost memory.
Monitor your blood iron levels
Iron plays an important role in the body functioning. If its levels are low (especially when it reaches the point of anemia), our cognitive functions, the ability to concentrate and memory are reduced. Add iron-rich foods to your diet, such as liver, fortified cereal, pumpkin seeds and beans.
Enjoy chocolate
Studies have shown that consuming of chocolate enhances the production of endorphins that are known for improving our mood and stimulating memory. But be careful, as chocolate is a calorie food and if not eaten in moderation, it can lead to can lead to overweight.
About the author: I'm Valerie Wells, a technologist, designer, speaker, educator, and writer from LA. I work to make web sites that users and clients love, and work with the brilliant folks at 24writer.com.I'm from Philadelphia, went to Bowdoin College in Maine, root for the Phillies, and love to sing.
