7 FOOD AND REMEMBER THAT IMPROVING CONCENTRATION

Foods that can add to and improve memory and concentration - What we eat and drink has a direct relationship to mood and well-being related to all aspects of human health. As evidenced by the ongoing research, the quality of the food we eat plays an important role for both condition memory and concentration.

The brain consists of about 100 billion cells (neurons) that control all the major bodily functions, including our memory. Like all cells of our body, so the brain needs adequate amounts of vitamins to ensure smooth and continuous power supply.

Brain cells did show a very high energy requirement, which represents 20% of our basic metabolism. What is the role of food in our memory health and which foods can enhance both our memory and concentration?

1. Expand to eat balanced meals
The main fuel the brain is glucose, which is supplied by the blood. The brain requires glucose throughout the day, while the lack of it causes the brain to change the priority on fuel that would disrupt its smooth functioning. So the role of diet in maintaining stable blood glucose levels is very important and this is mainly achieved by frequent balanced meals that contain foods rich in carbohydrates.
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Examples of foods to boost a good memory include: bread, biscuits, pasta, rice, potatoes, fruits, juices and vegetables. Sugar when consumed in moderation also helps to improve memory, because the supply of the brain is glucose.
In addition to lunch and dinner, which are the two main meals for energy, which is not less important is breakfast and snacks in between meals the third time. It should not be removed because they continue the supply of glucose to the brain.
Breakfast includes the initial needs of energy, and recent research suggests that it also contributes to better mental performance. In particular, studies conducted in children and adolescents showed that children who eat breakfast regularly have memory and better performance in school.
In adults, regular consumption of foods in between meals (snacks) is associated with increased concentration and better memory as well as an increase in job performance.

2. Beware of diets
Alert your diet
Recent research has analyzed the negative impact on the health of a strict diet and revealed that one of the main symptoms are severe neurological disorders such as memory loss, poor concentration, weak, bad mood, etc..
This is obviously due to diet, that when we are not balanced diet (a diet that includes a variety of foods in the right proportion and number), your body does not get the necessary vitamins and glucose which is essential for reduced memory. So you have one more reason to avoid diets that promise quick results through lack of intense and ultimately dangerous.

3. Often replace fluids
Adequate hydration is something that is often overlooked. Every day we need to fill our water normally lost through the consumption of a variety of fluids. In addition to water, body hydration can be achieved through a number of liquids, such as coffee, tea, juices, soft drinks, fruits and vegetables.
Do not forget that the water content in fruits and vegetables as high as 70-80% of their body weight. The importance of proper hydration is also evidenced by studies showing that even 3% dehydration (ie less than 250 ml) led to a lack of concentration, weak memory and reduce performance.

4. Vitamin
B vitamins (especially B6, B12 and folic acid) contribute to the proper functioning of the nervous system, facilitating the transfer of nerve impulses.
Foods rich in vitamin dairy products, nuts, whole grains, nuts and green leafy vegetables.
Also, antioxidants such as vitamins E and C, can increase the memory by slowing down the aging brain cells. Foods rich in vitamin E is olive oil and seed oil. Important sources of vitamin C are oranges, kiwi, blackberries and strawberries.

5. Fatty fish
Red meat and other food products that are based on red meat (ie sausage) is a food rich in saturated fats. This food besides cardiovascular problems they create, they also appear to reduce the capacity of intellectual performance.
Instead, you can eat fish, especially oily fish (salmon, trout, and tuna) which is an excellent source of omega-3 fatty acids. Omega 3 has been proven by research to improve memory and protect brain cells from damage.


6. You control the iron levels
Xat Iron is one of the most important nutrients for the body. Low levels of iron, especially when it reaches the designated point as anemia, affect cognitive function, memory and ability to concentrate. (See: how to improve concentration at work)
Special attention should be taken of vegetarian, who must follow a diet that is designed carefully to meet their needs for iron.

7. Brown
Studies have shown that eating chocolate increases the production of endorphins, substances that cause a better mood and stimulate memory. Chocolate also contains a moderate amount of caffeine, which is related to stimulating and improving our mood. But beware, because chocolate has enough calories and if not consumed in moderation may lead to weight gain. A little slice of rich chocolate Cocoa is ideal and healthy solution.