A healthy and balanced diet helps to excel, whether in terms of educational attainment or work, as it improves mental abilities, enhances focus and strengthens memory.
A healthy and balanced diet consists of: vegetables, fruits, whole grains, protein (fish, in particular) and healthy oils. It enhances brain activity and is linked to the ability to focus. In this context, several scientific references unanimously agree on the importance of the Mediterranean diet, which includes the aforementioned types, with its low content, on the other hand, on: sugars and harmful saturated fats. Note that excessive consumption of sugars is responsible for raising the blood sugar level, so lower it after a short time.. When the blood sugar level is lost, the concentration rate will automatically decrease, and one will feel hungry, and the latter will enter into a cycle of consuming an unacceptable amount of food! As for excessive meals rich in saturated fats, it is responsible for the concentration of blood in the stomach area to aid digestion, which reduces blood flow in the brain, as the lack of concentration. Symptoms of lack of concentration include: forgetfulness, dizziness, inability to make decisions, in addition to feeling headaches, numbness of the limbs, fatigue and the desire to sleep.
The Mediterranean diet is full of vitamins, such as omega-3, vitamins B6, B9, B12 and vitamin E. The specialist multiplies its importance, saying that “omega-3” builds cell membranes in the brain and works against inflammation and oxidation, which protects the brain, adding that “vitamin E”, in turn, is an antioxidant that protects the brain from any damage. “Vitamins B6, B9 and B12 break down oocysteine, the amino acid that affects the chances of developing memory loss and Alzheimer’s, and also supplies brain cells with energy,” she said.
Foods that help focus:
• Food that contains “omega-3”, such as: small fish, nuts (walnuts, for example), seeds (chia seeds, flax seeds…) and nuts.
• Dark green leafy vegetables, such as: kale, spinach, and broccoli… they contain vitamins “K”, “B9” and “beta-carotene”, all of which contribute to slowing down the state of cognitive decline, as well as concentration, according to studies.
• Berries (prawns, raspberries, and strawberries) rich in “flavanoids”, they enhance memory among women who eat two portions of them a day.
Canola oil, olive oil, nuts and peanut butter all contain “vitamin E.” Note that the latter breaks down and loses its properties when exposed to high heat, as in the case of oils.
Breakfast as a main meal:
From the ways that lead to high concentration, during mental activity, the specialist stresses the necessity of eating the morning breakfast, that it be balanced, and that it includes all groups of foods, such as: protein, carbohydrates, good fats, vegetables and a portion of fruits. The specialist enumerates, in the following, an example of the components of a balanced breakfast: two boiled eggs, 7 olives, 30 grams of whole-grain bread, in addition to cucumbers and tomatoes with open sleeves, and a medium-sized apple.