Some of the Better foods to improve concentration Are avocados, beets, blueberries, broth, broccoli, mussels, coconut oil, dark chocolate, egg yolks, extra virgin olive oil and others that I will explain below.
We know that what we eat affects our body and how we see ourselves. However, scientists are also discovering that what we eat also affects our brain and its functioning. This is how food can affect our intellectual performance.
When our body is overloaded begin to generate substances called inflammatory cytokines. These small chemicals cause the immune system to activate, and stress Through inflammation.
While inflammation helps protect us against disease and repairs the body when there is an injury, chronic inflammation is a different problem. It has been linked to autoimmune diseases such as multiple sclerosis , Anxiety, high blood pressure and more.
Our gut helps keep immune responses and inflammation of our body in check. In addition, chemicals produced in the intestine that enter the brain Or produced there influence cognitive ability, such as understanding and processing of new information, as well as Maintenance of concentration .
In addition, foods rich in brain antioxidants, healthy fats, vitamins and minerals provide energy and help protect against brain diseases. So when we focus on consuming unprocessed foods that benefit both the gut and the brain, we are actually benefiting our minds and bodies, keeping them both in optimum health.
Foods to improve concentration and mental functioning
Of course, some foods are better for your brain than others. This list contains 19 foods that are recommended to eat to nourish your mind and body. With a mixture of fruits, vegetables, oils and even chocolate.
1- Avocados
This fruit is one of the healthiest you can consume. Although avocados are often notorious because of their high fat content, it is important to keep in mind that these fruits are an invaluable source of monounsaturated fats.
Monounsaturated fats help reduce the absorption time of sugars in foods, giving you a stable level of energy while reducing the processes associated with the development of skin problems.
Avocado contains both Vitamin k as folic acid , Which help prevent the formation of blood clots in the brain ( Protect against stroke ) And help improve cognitive function, especially memory and concentration.
Avocados are also rich in vitamin B and vitamin C, which are not stored in your body and need to be replenished daily. In addition, they have more protein and less sugar content than any other fruit.
Finally, the creamy texture of avocados makes them an excellent addition to smoothies and is a great substitute for fats in baked goods.
2- Beetroot
These tubers are some of the most nutritious plants you can eat. It has the ability to reduce inflammation, are rich in antioxidants, Protect against cancer And help eliminate toxins from the blood. Natural beet nitrates actually increase blood flow to the brain, helping to improve mental performance.
In addition, during hard workouts, beets help improve energy availability and overall performance. It is very tasty roasted or in salads.
In this article You can know more benefits of the beet.
3- Blueberries
Blueberries have many properties. Most of their health benefits are due to their high antioxidant content, but they are also an excellent source of vitamin C , Vitamin K and fiber .
Due to their high levels of gallic acid, blueberries are especially good for protecting the brain from degeneration and stress. You can get your daily dose of berries through shakes, muffins or blueberry pancakes.
4- Bone broth
Bone broth is an excellent food for curing the intestine and indirectly improving brain health. This millenary food is full of health benefits, ranging from Strengthening of the immune system , Improving the permeable gut, improving health of the joints and overcoming food allergies.
Its high levels of collagen help reduce intestinal inflammation, and the supply of amino acids such as proline and Glycine Keep your immune system working properly while helping Improve memory .
5-Broccoli
Broccoli is one of the best foods for the brain. Thanks to its high levels of vitamin K and hill , Which will help you to keep the memory in good condition.
It also brings lots of vitamin C, in fact just one cup gives you 150 percent of your recommended daily intake. Your high fiber intake means that it will help you feel satisfied quickly. Broccoli can be consumed very simply, sautéed with garlic and accompanying meats or mixed with whole noodles.
6- Mussels
Mussels are filled with high natural levels of vitamin B12, a nutrient that most of us do not consume enough. This vitamin helps keep brain cells active and healthy as you get older.
Mussels also contain nutrients in traces of zinc, iodine and selenium, which keep your State of mind Regulated by the thyroid gland. Another benefit of mussels is that they are high in protein and low in fat and calories, making them one of the best seafood choices.
In this article You can know more benefits of mussels.
7- Coconut oil
Coconut oil works as a natural anti-inflammatory. It can help against memory loss as you age and destroy the unhealthy bacteria that are in your gut.
In this article You can know more benefits of coconut oil.
8- Black chocolate
The chocolate is full of Flavonols , Which have antioxidant and anti-inflammatory properties. They can also help Decrease blood pressure And improve blood flow to the brain and heart.
However, most of the chocolate seen on the supermarket shelves is highly processed and with few benefits. The rule of thumb is the darker the chocolate, the more health benefits.
Avoid those containing milk, hydrogenated vegetable oil and white chocolate and opt for a dark chocolate minimally processed with at least 70 percent cocoa. This ensures that you get your dose of chocolate and brain benefits.
In this article You can know more benefits of black chocolate.
9- Egg yolks
Despite being considered unhealthy for years, the yolks contain large amounts of choline, which helps in the development of the fetal brain in pregnant women. It is also broken down into betaine, a chemical that produces Hormones related to happiness .
If your concern is cholesterol, there is good news. Studies show that the intake of cholesterol from eggs has no effect on the cholesterol levels of healthy adults and may, in fact, help raise good cholesterol levels.
Eggs are also one of the cheapest sources of protein; Just make sure you are buying organic eggs, barnyard eggs.
In this article You can know more benefits of eggs.
10- Extra Virgin Olive Oil
Extra virgin olive oil is a very healthy food for the brain. Thanks to the powerful antioxidants known as polyphenols found in the oil, it can not only improve learning and memory, but also reverse age-related and disease-related changes.
Olive oil also helps fight certain proteins that are toxic to the brain and induce Alzheimer disease .
The best way to consume olive oil is in raw and in salads. It will even help you absorb certain nutrients better if you consume them with yellow and green vegetables.
In this article You can know more benefits of olive oil.
11-Green leafy vegetables
Consuming regular servings of green leafy vegetables such as kale, kale and romaine can help prevent the development of dementia .
In a study evaluating the eating habits and mental capacity of more than 950 older adults for an average of five years, those who consumed a portion of green leafy vegetables once or twice a day experienced slower mental impairment than those who did not Ate vegetables, even when factors such as age, education, and family history of dementia were taken into account.
Green leafy vegetables are also rich in vitamins A and K (only one cup of kale has more than 684 percent of the recommended daily allowance), which help fight inflammation and keep bones strong.
12- Romero
Carnosic acid, one of the main ingredients of rosemary, helps protect the brain against neurodegeneration. This is done by protecting the brain against free radicals, which are linked to the process of brain aging as occurs in Alzheimer's disease, stroke and normal aging in the brain.
Rosemary also helps protect the eyes from deterioration, thanks to its high levels of antioxidants and anti-inflammatory properties.
13- Salmon
Studies suggest that eating fatty fish from cold water, such as salmon, not only helps you improve memory retention, but also can protect you from degenerative mental illnesses such as dementia.
This is because they contain high levels of an essential fatty acid called Docosahexaenoic acid (DHA).
In this article You can know other benefits of salmon.
14- Turmeric
It is an ancient root that has been used for its healing properties throughout history. Thanks to the Curcumin , A chemical compound found in turmeric, spice is one of the most powerful and natural anti-inflammatory agents.
The turmeric It also helps increase antioxidant levels and keep your immune system healthy, as well as improving brain oxygen consumption, while maintaining alertness and the ability to process information.
15- Dried fruits
Nuts can improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness.
Vitamin E in nuts can also help prevent Alzheimer's disease.
16- Chard
This green leaf contains a high level of magnesium, an essential nutrient for biochemical reactions in the brain that Increase your energy levels to.
A 2009 study in the Australian and New Zealand Journal of Psychiatry also found that increased magnesium intake was associated with depression Lower and better intellectual performance.
17- Honey
Honey, unlike table sugar, is full of beneficial compounds like quercetin and kaempferol that reduce inflammation, keeping your brain healthy and improving cognitive functions.
Honey also has a milder impact on your blood sugar levels than regular sugar, so your body will not be in fat storage mode.
18- Cherry tomatoes
Tomatoes are a great source of Lycopene , An antioxidant that protects the brain and fights inflammation.
Because lycopene is found in tomato skin, you'll get more of this nutrient if you toss a handful of cherry tomatoes into your next salad instead of cutting a whole tomato. As we said earlier, lycopene is better absorbed with olive oil.
19- Red peppers
Red peppers have a considerably higher nutrient density than green or yellow peppers. They contribute more than twice as much vitamin C and up to 8 times more vitamin A.
In a recent nutrient density survey, researchers at William Paterson University ranked red peppers as a greens only surpassed by green leafy vegetables given their nutritional density.
The greater concentration of vitamins helps not only to improve your mood directly, but also boosts your immune system and decreases the symptoms of the cold.
20- Mangoes
Mangoes are rich in potassium and also contain a large amount of glutamine, which has been associated with an improvement in memory.
Glutamine is essential for normal brain function. Mangoes taste good and are a great source of antioxidant vitamin C, which will help keep your immune system healthy and allow you to concentrate better.
In this article You can know other benefits of the handle.
And what other good foods for concentration do you know?
References
- Brain Boosters: Foods That Can Help Improve Your Intelligence, Alertness, Focus, And Memory. Medical daily.
- Jun-Ming Zhang, MSc, 1 Jianxiong An, MSc. Cytokines, Inflammation and Pain. Int Anesthesiol Clin. 2007 Spring; 45 (2): 27-37.
- The Gut-Brain Connection, Mental Illness, and Disease. Emily Deans M.D. Evolutionary Psychiatry.
- Farr SA, Price TO, Dominguez LJ, Motisi A, Saiano F, Niehoff ML, Morley JE, Banks WA, Ercal N, Barbagallo M. Extra virgin olive oil improves learning and memory in SAMP8 mice. J Alzheimers Dis. 2012; 28 (1): 81-92. Doi: 10.3233 / JAD-2011-110662.
- Rezaie T1, McKercher SR, Kosaka K, Seki M, Wheeler L, Viswanath V, Chun T, Joshi R, Valencia M, Sasaki S, Tozawa T, Satoh T, Lipton SA. Protective effect of carnosic acid, a pro-electrophilic compound, in models of oxidative stress and light-induced retinal degeneration. Invest Ophthalmol Vis Sci. 2012 Nov 27; 53 (12): 7847-54. Doi: 10.1167 / iovs.12-10793.
- Boost your memory by eating right. Harvard Public Health School.