Memory and concentration problems can occur at any age and manifest themselves in different ways: learning difficulties, memory lapses, reduced concentration, etc. Nutrition can play a significant role in maintaining and even improving these functions. The memory and concentration diet aims to ensure an optimal supply of nutrients involved in the functioning of the brain, in order to ensure its good performance throughout the day.
The essential points of the special memory and concentration diet:-
• Distribute carbohydrate intake throughout the day.
• Increase the consumption of Omega-3.
• Ensure a good intake of vitamins and minerals.
• Maintain good hydration.
• Follow a Mediterranean diet.Benefits of diet and foods for memory and concentration
The special memory and concentration diet has many benefits, it allows:
• Maintain and improve cognitive functions
• Ensure an adequate intake of nutrients that are involved in the functioning of the brain
• Improve memory and concentration throughout the day
• Reduce memory and concentration problems
• Achieve and maintain a healthy weight
More than 40 nutrients are involved in the functioning of the brain . In this regard, it is also important to ensure an adequate intake of macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals). In this sheet, we will discuss the dietary measures to put in place in order to make our memory and our concentration more efficient and to maintain our energy throughout the day.
Concentration: dietary recommendations for a better meal
This sheet is intended to provide you with the dietary recommendations to follow in order to improve your memory and concentration.
Via food, it is also possible to maintain a good level of energy throughout the day. To do this, the concentration and memory diet will need to provide all the nutrients the brain needs to function at full capacity.
What foods for memory and concentration?
Foods that are good for memory and concentration are foods that are high in nutrients and low in low-quality lipids and sugars. More generally, it is recommended to follow a Mediterranean-type diet rich in omega-3s, lean proteins and vitamins to improve cognitive abilities.
For a constant level of energy, carbohydrates must imperatively be distributed throughout the day.
The Mediterranean diet would delay cognitive decline in the elderly and may protect people with mild cognitive impairment from Alzheimer’s disease.
The basic principles of the Mediterranean diet are:
✓ Lots of whole grain products, fish, fruits and vegetables, garlic, onion, spices and herbs
✓ Use of olive oil as the main fatty substance
✓ Daily intake of legumes, nuts and seeds, yogurt and cheese
✓Average consumption of chicken, eggs and sweet foods
✓ Very little red meat
✓ Reasonable daily calorie intake (1,800 to 2,500 calories per day)
Studies clearly show that eating a full breakfast improves academic performance and reduces impaired memory and concentration before noon. These effects are all the more marked if the breakfast is rich in carbohydrates. Indeed, after breakfast, a glucose level at an optimal level promotes intellectual performance.
Skipping breakfast is clearly associated with fatigue in college students. To achieve and maintain the desired blood glucose level, it is recommended to focus on foods that naturally contain carbohydrates and are high in fiber, but reduce those high in added sugars. It is also important to eat a little protein for breakfast and reduce foods that are very fatty or poorly nourishing.
Here is a table of foods to favor and limit to promote memory and concentration from breakfast:
Example of a good breakfast for the brain:
Sources of fat that are good for memory and concentration are:
The Bleu-Blanc-Coeur label offers products naturally rich in Omega-3: eggs, ham, etc.
Fruits and vegetables
Group B vitamins
Here are some sources of B vitamins, to be included in the special concentration and memory diet
List of foods rich in iron that are good for concentration and memory:
Concentration and water
Other recommended foods:
What foods should you avoid for memory and concentration?
Lower calorie meal
To reduce calorie intake from main meals, you can:
2 portions of bread and cereals correspond to:
An ideal midday meal to keep a clear mind would be for example: