The human brain is a powerful organ, but to make it work well you need to supply it the best fuel a balanced diet rich in good carbohydrates, proteins and fat along with other nutrients. So guys to study better and succeed in your tests, follow these tips !!
These are foods that can enhance concentration, strengthen memory, and increase mental lucidity. If you care about the health and integrity of your “gray matter,” consumption of these foods is a good idea.
The best foods for the mind, based on the evidence of scientific research are:
1) sea blue fish (mackerel, sardine, alice, herring, swordfish etc.), rich in fatty acids in the omega 3 series, essential for the proper functioning of the nervous system.
2) nuts, also containing omega 3 and therefore a good alternative to fish for vegetarians. Walnuts also have interesting amounts of vitamin E, other nutrient in the brain and antioxidants .. Consume as a snack, 2-3 at a time, and choose quality: they should not have the shell too light (they would say they were bleached chemically) nor be rancid (try them before purchasing them), they must be intact and the interior must not be dry (shake one and check that no noise is heard);
3) tomato, whose lycopene antioxidant content – in addition to vitamin C – makes it valuable for the good functioning of the brain, and also for the health of the mind and the skin
4) eggs, whose yolk contains choline, necessary for cell membranes and the transmission of nerve impulses. Choline is also indispensable for development of the brain of the fetus and of the baby. Yolk is also rich in vitamin E;
5) water. Look stupid, but also a slight dehydration (of a few hours) can lower brain capabilities, including learning abilities. (So guys do not forget to drink !!)
I also remember the main micro-elements essential for concentration and memory
- Zinc. Vegetable sources: all cereals and legumes, oily fruit. Among the vegetables: carrots, green cabbage, celery, spinach. Animal sources: meat and fish in general (anchovies, octopus, cuttlefish, oysters).
- Iron. Vegetable sources: Legumes, dried tomatoes, green radicchio, rocket, dandelion, spinach, turnip leaves, wheat germ, muesli, oatmeal, oily seeds and dried fruits. Animal sources: Liver, meat in general, fish (oyster, mussel, scorpionfish, shrimp).
- Magnesium. Vegetable sources: Whole grains, legumes, oily seeds, beets, spinach, artichokes, zucchini, bananas. Animal sources: Seasoned cheese (grana padano, sheep cheese), chicken, turkey, bresaola, eggs.
- Choline. Vegetables (in particular lettuce and cauliflower); as lecithin is found in egg yolk (rich in phosphatidylserine, useful for memory), cereals and legumes (soy).
- Inositol. Citrus fruits, whole grains, nuts, oily seeds and legumes.
It only remains for me to send you a big good luck!