Eating properly can bring numerous health benefits, including contributing to concentration, memory and learning. A diet based on healthy foods, without skipping meals and following a certain time to eat every day, can bring results in two months.
The alert to adhere to certain foods in the diet is aimed especially at young students who are going to take university entrance exams or during school tests. Below are some foods that will help you focus and study marathon:
Fish: favors communication between neurons, improving concentration, learning and memory. Saltwater fish such as sardines, herring and tuna are recommended, as well as liver and cod oil.
- Tomato: Tomatoes contain lycopene, an antioxidant that prevents cell damage, increasing problem-solving ability.
- Carbohydrates: Whole grains prevent drowsiness after lunch, as fiber helps to slowly release glucose in the body. It is advisable to consume wholegrain bread, rice and pasta and oatmeal.
Caffeine: coffee and black tea fight tiredness and activate the alert system. Chocolate, which also contains caffeine, helps to improve stress. However, excessive consumption of these foods can be harmful to health.
- Nuts: Walnuts are rich in neuroprotective compounds such as antioxidants, omega 3 and polyphenols. It can be incorporated into salad, yogurt and porridge.
- Vitamin C: good sources of vitamin C are citrus fruits, acerola and kiwi. They are also antioxidants and contribute to memory and concentration.
Spinach: the high level of potassium found in spinach makes actions and thoughts faster.
- Chickpea: the seed contains magnesium and potassium which helps to speed up the transmission of messages between cells and also to relax the mind.
- Pumpkin seeds: they contain zinc and are also a source of omega 3, which helps to increase concentration.
- Fisetina: foods such as red fruits (especially strawberries), onions, apples, peaches, grapes and kiwis contain fisetin, a substance capable of enhancing memory, in addition to making the brain establish stronger connections.
Text written by Natália Nocelli from the Eu Sem Fronteiras Team.
