Memory and concentration problems can occur at any age and manifest themselves in different ways: learning difficulties, memory lapses, reduced concentration, etc. Nutrition can play a significant role in maintaining and even improving these functions. The memory and concentration diet aims to ensure an optimal supply of nutrients involved in the functioning of the brain, in order to ensure its good performance throughout the day.
The essential points of the special memory and concentration diet:-
• Distribute carbohydrate intake throughout the day.
• Increase the consumption of Omega-3.
• Ensure a good intake of vitamins and minerals.
• Maintain good hydration.
• Follow a Mediterranean diet.Benefits of diet and foods for memory and concentration
The special memory and concentration diet has many benefits, it allows:
• Maintain and improve cognitive functions
• Ensure an adequate intake of nutrients that are involved in the functioning of the brain
• Improve memory and concentration throughout the day
• Reduce memory and concentration problems
• Achieve and maintain a healthy weight
More than 40 nutrients are involved in the functioning of the brain . In this regard, it is also important to ensure an adequate intake of macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals). In this sheet, we will discuss the dietary measures to put in place in order to make our memory and our concentration more efficient and to maintain our energy throughout the day.
Concentration: dietary recommendations for a better meal
This sheet is intended to provide you with the dietary recommendations to follow in order to improve your memory and concentration.
Via food, it is also possible to maintain a good level of energy throughout the day. To do this, the concentration and memory diet will need to provide all the nutrients the brain needs to function at full capacity.
What foods for memory and concentration?
Foods that are good for memory and concentration are foods that are high in nutrients and low in low-quality lipids and sugars. More generally, it is recommended to follow a Mediterranean-type diet rich in omega-3s, lean proteins and vitamins to improve cognitive abilities.
For a constant level of energy, carbohydrates must imperatively be distributed throughout the day.
Mediterranean-style diet
The Mediterranean diet would delay cognitive decline in the elderly and may protect people with mild cognitive impairment from Alzheimer's disease.
The basic principles of the Mediterranean diet are:
✓ Lots of whole grain products, fish, fruits and vegetables, garlic, onion, spices and herbs
✓ Use of olive oil as the main fatty substance
✓ Daily intake of legumes, nuts and seeds, yogurt and cheese
✓Average consumption of chicken, eggs and sweet foods
✓ Very little red meat
✓ Reasonable daily calorie intake (1,800 to 2,500 calories per day)
Full breakfast
Studies clearly show that eating a full breakfast improves academic performance and reduces impaired memory and concentration before noon. These effects are all the more marked if the breakfast is rich in carbohydrates. Indeed, after breakfast, a glucose level at an optimal level promotes intellectual performance.
Skipping breakfast is clearly associated with fatigue in college students. To achieve and maintain the desired blood glucose level, it is recommended to focus on foods that naturally contain carbohydrates and are high in fiber, but reduce those high in added sugars. It is also important to eat a little protein for breakfast and reduce foods that are very fatty or poorly nourishing.
Here is a table of foods to favor and limit to promote memory and concentration from breakfast:
Example of a good breakfast for the brain:
✓ 1 fruit
✓ 1 slice of wholemeal bread with almond
✓ Puree
✓ Tea
Studies show that parents' eating habits influence those of their children. We must therefore set an example if we want children to adopt a healthy behavior, especially at breakfast.
Omega 3
Our brains are made up mostly of fat. Myelin contains 70% lipids. This sheath surrounds the nerve cells that are neurons, among other things to protect them and promote the creation of new connections (synapses) between them. This is why we associate good fats with a healthy brain.
Indeed, more and more studies establish a link between a high consumption of vegetable fats (olive oil, seeds or nuts) and marine omega-3, and a reduction of cognitive decline in the elderly.
A diet low in omega-3s could weaken the structure and composition of neural membranes, thereby affecting brain chemistry. Otherwise,
Sources of fat that are good for memory and concentration are:
✓ Salmon
✓ Trout
✓ Mackerel
✓ Herring
✓ Sardines
✓ Tuna
✓ Linseed oil
✓ Colza oil
✓ Nut oil
✓ Oilseeds
✓ Olive oil
✓ Pumpkin, flax and chia seeds
✓ Lawyer
The Bleu-Blanc-Coeur label offers products naturally rich in Omega-3: eggs, ham, etc.
Fruits and vegetables
Antioxidants in fruits and vegetables are said to have a beneficial effect on the brain. The most antioxidant-rich fruit is blueberries, followed by cranberries, blackberries, raspberries, and strawberries.
Studies with laboratory animals have shown that consuming blueberries can help curb memory loss and even reverse the process. We therefore base a lot of hope on the antioxidants present in blueberries and other berries to protect our brain faculties.
The aging of the brain is in part due to the oxidation of neurons, caused by free radicals. Research shows that eating vegetables is associated with less cognitive decline.
Evidence is mounting for leafy green vegetables and those of the cruciferous family.
Group B vitamins
Among all the nutrients, the vitamins of the B group - more particularly B1, B6, B9 and B12 - play a primordial role in the phenomenon of memorization.
Slight deficiencies in these nutrients could adversely affect cognitive performance. We know, among other things, that in people with Alzheimer's disease, there is a lack of acetylcholine.
Indeed, this neurotransmitter is essential for the functions of memory and learning. However, acetylcholine is produced in part thanks to vitamin B1.
Here are some sources of B vitamins, to be included in the special concentration and memory diet
Iron
One of the roles of iron is to transport oxygen to the brain. It also helps in the production of serotonin and dopamine.
Serotonin regulates mood, appetite and sleep, while dopamine affects attention, organization and movement control.
Iron deficiency therefore affects intellectual performance. It affects women more than men. To find out if you have iron deficiency, blood tests are necessary.
List of foods rich in iron that are good for concentration and memory:
✓ Red meats
✓ Offal
✓ Molluscs
✓ Green vegetables
✓ Legumes
✓ Breads and whole grains
✓ Quinoa
✓ Pumpkin seeds
✓ Take snacks
Some studies suggest that having a nutritious afternoon snack may improve mental performance.
For example, a snack made up of foods that are good for memory and concentration would be:
✓ Sugar-free compote and pumpkin seeds
✓ 2 slices of wholemeal bread and a natural
✓ Yogurt
✓ Muesli with nuts and soy milk
✓ 1 fruit and 30g of lean cheese
✓ 1 fruit and a handful of almonds
✓ Vegetable juice and toast of wholemeal bread with hummus
Concentration and water
Not getting enough hydration can make it harder to concentrate. You have to make sure you drink enough each day, which corresponds, on average, to 2 liters of water per day.
Please note, only water is essential. Fruit juices, sodas, milks, syrups, coffee and herbal teas should in no way replace the quality hydration provided by pure water.
Other recommended foods:
✓ Low fat dairy products
✓ Antioxidants
✓ Dietary fiber
✓ Home cooking
What foods should you avoid for memory and concentration?
Foods to avoid for memory and concentration are foods that the brain does not need to function well. Excess carbohydrates, calories and bad fats can prevent it from functioning at full capacity and strain our energy levels throughout the day.
Lower calorie meal
Low calorie meals cause less drowsiness than high calorie meals. For better brain function throughout the day, it is best to divide your daily food intake into 3 meals and 1 or 2 snacks and eat at relatively regular times.
To reduce calorie intake from main meals, you can:
Get in the habit of eating dessert (yogurt or fruit) a little later in the afternoon
Have only one main course at the restaurant
Divide the usual amount of the meal in half, consume the rest later
For example, at noon eat your sandwich with raw vegetables and fruit. Save the yogurt and the handful of oilseeds for a later afternoon snack.
Carbohydrates
For lunch, bet on a light meal. It should contain at least 1 serving of meat or substitute, but no more than 2 servings of bread and cereal. An excess of carbohydrates at midday causes a sedative effect, attributed to the increased production of serotonin. At noon, you should especially avoid sweet desserts, potatoes, couscous, white rice, instant noodles and corn.
2 portions of bread and cereals correspond to:
✓ 150 to 200g of cooked rice
✓ 2 slices of bread (60g)
✓ 250g of pasta
✓ 200g bulgur, quinoa, barley or millet
✓ 200g sweet potato
✓ 200g of legumes
An ideal midday meal to keep a clear mind would be for example:
✓ 1 vegetable soup
✓ 100g of poultry
✓ 200g brown rice
✓ 200g green vegetables
✓ Handful of oilseeds
✓ Bad fats
The following table shows the sources of saturated and trans fats to avoid for better meals that promote concentration:
Other foods not recommended:-
Sweet and refined products
Industrial dishes
Fast food
Coffee
Tobacco
Sedentary lifestyle
Daily practical advice to make better meals for concentration
✓ Plan 3 meals and 2 snacks per day by spreading the calorie intake over the day
✓ Drink cranberry or red fruit juice for breakfast instead of the traditional orange juice
✓ Add red fruits to yogurts and desserts
✓ For breakfast, think of smoothies made from soy milk, flax seeds and various fruits
If you are not used to having breakfast, you can have it a little later in the morning.
✓ Drink at least 1.5 liters of water during the day, always have a large glass of water available
✓ Consume fish at least twice a week
✓ Cooking in olive oil instead of butter or margarine
✓ Choose whole grain products
✓ Add oilseeds to yogurts, mueslis, dishes, etc.
Coffee and memory
The fact is well known: through its stimulating action on the central nervous system, coffee improves mental alertness and short-term attention.
Moderate caffeine consumption is safe for healthy people (less than 400 mg per day or about 4 cups of coffee).
However, caffeine is contraindicated in children. Should also abstain those who suffer from the following problems: heart disease, insomnia, depression, anxiety disorders, gastric or duodenal ulcers, arterial hypertension, kidney disorders, hypoglycemia.
Note that coffee taken alone in the morning is not enough to increase our intellectual performance in the morning. It should be combined with a breakfast rich in slow carbohydrates.
