Contents:

• EFAs, i.e. essential unsaturated fatty acids
• B vitamins
• The main energy source is glucose
• magnesium

It's now common knowledge that our daily diet has a significant impact on brain function, memory, and concentration. We know that vitamins and minerals consumed with food are responsible for many important processes in our body. Thanks to nutrients, our body begins to activate various mechanisms that influence the brain's intellectual functions. They stimulate the production of neurotransmitters, hormones, and various types of enzymes necessary for signal transmission between neurons. Without these chemicals, association, learning, and knowledge acquisition would be impossible.

We currently live in times where the omnipresent onslaught, and especially the easy and rapid access to information from a wide variety of sources, leads us to absorb and analyze hundreds of pieces of information every day. This requires considerable intellectual effort and excellent concentration. So let's take a look at which products we can use to support the health of our brain, our memory, and our concentration.

EFAs, i.e. essential unsaturated fatty acids

A very important component of a diet that supports proper brain function is unsaturated fats, i.e. , omega-3 and omega-6 acids . Their deficiency can lead to memory and concentration problems, a feeling of chronic fatigue, and an increased risk of dementia or accelerated development of Alzheimer's disease. In addition, unsaturated fatty acids help improve serotonin production, which affects our well-being and the proper management of stress. Since our bodies don't produce EFAs themselves, we must obtain them through our diet. They are provided by products such as:

• Flaxseed ,
• Walnuts ,
• fatty sea fish, e.g.:
• Mackerel,
• Salmon,
• Herring,
• Sardines.

B vitamins

Vitamins such as B3 (niacin) and B4 (choline) are responsible for the proper functioning of the nervous system (lecithin is believed to be an excellent source of choline, which can be taken as a dietary supplement). Vitamin B12, on the other hand, affects memory. A deficiencies in folic acid, vitamin B6, and vitamin B12 lower homocysteine ​​levels in the blood. This reduces the risk of cognitive impairment and Alzheimer's disease. A deficiency in B vitamins leads to concentration and association problems, impaired memory, and insomnia. People who eat a lot of sweets and drink alcohol are particularly at risk of developing a deficiency in these vitamins. B vitamins are found in:

• Liver,
• Fish,
• Turkey,
• beans,
• Peas,
• Whole grain cereals,
• Soy ,
• Sunflower seeds,
• Whole wheat bread,
• Peanuts ,
• Mushrooms,
• Broccoli,
• Radish,
• Eggs .

The main energy source is glucose

The organ that absorbs the most energy from glucose is our brain. Without a regular supply of energy, the brain gradually loses its ability to concentrate. Glucose is found in carbohydrates. The most valuable carbohydrates are complex carbohydrates. They are broken down into glucose more slowly, so you feel fuller for longer. It's worth consuming carbohydrates from whole grain products, such as:

• buckwheat groats ,
• rye bread,
• Quinoa ,
• Oat flakes .

magnesium

Magnesium improves memory and increases efficiency while working or studying. Symptoms of a magnesium deficiency can include irritability, chronic fatigue, difficulty concentrating, muscle cramps, and eyelid tremors. Valuable sources of magnesium include:

• nuts,
• seeds,
• Cocoa ,
• dark chocolate,
• Oat flakes .

To maintain good memory and mental health for as long as possible, it's important not only to eat a healthy and balanced diet, but also to eat regularly and lead an active lifestyle. However, an active lifestyle doesn't necessarily have to involve strenuous exercise in the gym. Just 30 minutes of walking a day is enough to provide your brain and muscles with adequate oxygen. In addition to the products mentioned above, it's also worth including avocados in a healthy diet, as they are rich in potassium and vitamin E and are considered one of the most valuable fruits that influence the proper functioning of the brain.