Food and concentration
- Dietitian.Lauren Hmede
- Apr 1, 2019
- 3 min read
Caffeine?
We all know that as we age our bodies age too. Healthy diet and smart food and drinks choices are the key toward good memory and improved concentration so what about caffeine?
Caffeine Can Make You More Alert
Caffeine keeps you energized and alert in addition it boosts concentration over short term. You can find caffeine in chocolate, energy drinks, coffee and others. Just dont overdo as it makes you feel un-comfortable.
Sugar Can Enhance Alertness
Sugar is the main fuel for your brain and especially glucose brokne from carbs and food. For example fruit juices keep you alert and boost both memory and concentration. Just dont overconsume sugar and added sugar as they have been linked to impaired memory and heart disease
Eat Breakfast to Fuel Your Brain
Dont skip breakfast according to studies breakfast is a boosting meal for energy and concentration as well students who consume breakfast tend to perfrom better at schools. Aim to have high fibre breakfast along with protein and healthy fat sources. Dont overeat at breakfast as it can lead to impaired memory.
Fish really is Brain Food
Fish are good source of both protein and omega-3. Healthy fats omega-3 consumption is linked to healthy brain, improved memory, low risk of dementia and strokes.
In addition, it lowers cognitive decline as we age.
Aim to have 2 servings of fish per week. It has a double effect on both brain and heart health.
Add a Daily Dose of Nuts and Chocolate
Nuts and seeds are rich in a powerful antioxidant the vitamin E which is important to lower cognitive decline with age. Dark chocolate is rich in many antioxidants and natural stimulants like caffeine which is important in boosting memory.
Aim to have one ounce of nuts and dark chocolate in order to boost memory with a minimum intake of fat, sugar and calories.
Add Avocados and Whole Grains
Whole grains and avocados are important for healthy heart and prevent build-up of plaques thus lowering rish of many storkes in addition it enhances blood flow to brain thus ensuring good memory.
Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.
Blueberries Are Super Nutritious
Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.
Benefits of a Healthy Diet
A well balanced diet is the key toward improve erformance and boosting memory as it assures the appropriate amount of all nutrients.Eating too little may be distracting due to hunger feeling while eating too much will result in tiredness feeling.
Vitamins, Minerals, and Supplements?
Many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.
Some researchers are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral, and herb combinations and their impact on the brain, but more proof is still needed.
Check with your doctor.
Get Ready for a Big Day
If you want to power up your memory start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee. In addition to eating a well-balanced meal, experts also offer this advice:
Get a good night's sleep.Stay hydrated.Exercise to help sharpen thinking.Meditate to clear thinking and relax.
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