Difficulty with focus and memory issues can significantly impact both children and adults. Forgetting learned information, as well as inattention and a lack of focus, can arise from various factors, including poor nutrition.
Eating foods that nourish the brain is crucial for reducing or preventing these issues. The brain requires 20% of the energy from the food we eat. Glucose is especially important for brain function. Consuming glucose before important events like meetings or exams can be beneficial.
A breakfast that combines proteins and carbohydrates can help the brain function better. Whole grain or rye bread, cheese or eggs, and milk are good options for breakfast.
Snacking on peanuts and walnuts before long exams or seminars can be helpful because they support nerve health. Foods like hazelnuts, strawberries, and bananas can be eaten before meetings as they contain serotonin, known as the happiness hormone.
Vitamin C is vital for maintaining overall health and brain function. It is important to eat seasonal foods rich in vitamin C, such as dark leafy greens, oranges, melons, green peppers, and tomatoes.
Rest and proper nutrition are critical for concentration. If sleep is lacking or nutrition is poor, getting enough rest and eating a healthy salad can help.
Reducing refined carbohydrates can also be useful. For those who feel sleepy after eating too many carbs, having less bread at lunch and more protein and vegetables can improve alertness.
Choosing natural sweets over refined sugar can make a difference in energy levels. Instead of a chocolate bar, opting for an orange, apple, or banana can provide a better energy boost.
B vitamins, particularly thiamine, can enhance concentration. Foods high in this vitamin include whole wheat bread, hazelnuts, walnuts, peas, beans, milk, lean meats, dark leafy greens, avocados, cauliflower, and spinach.
In addition to a balanced diet, engaging in physical activity 3 to 4 times a week is essential. Exercise increases oxygen flow to the brain, enhancing its performance and focus.