If you often find it difficult to stay focused on a daily basis, add some concentration-enhancing foods to your menu.
Since a balanced and healthy diet is essential to ensure the proper functioning of the body and mind, bet on foods good for concentration it can be of great help to those who find it difficult to maintain concentration on a daily basis.
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Second Alanna Vargas, clinical nutritionist from the Schools and Universities segment of Sodexo On-site, certain nutrients support not only this part, but also cognitive performance.
Foods good for concentration
According to the professional, the best foods to improve concentration and attention are:
omega-3 fatty acids
Found in fish like salmon and sardines, omega-3 fats are essential for brain health. According to Alanna, studies have already shown that adequate intake of these fatty acids is associated with better concentration and cognitive performance.
B complex vitamins:
B vitamins such as B6, B12 and folic acid also play an important role in brain function. “Foods like eggs, whole grains and green leafy vegetables are high in these vitamins and can help with concentration.”
Nuts and seeds
Almonds, cashews, walnuts and pumpkin seeds are full of healthy fatty acids, vitamin E and other nutrients beneficial to brain health, helping with better focus and concentration.
Colorful fruits and vegetables
“They are rich in antioxidants and bioactive compounds, which help keep the brain healthy and stimulate concentration. Strawberries, blueberries, spinach and broccoli are good examples of this», points out the nutritionist.
Furthermore, the expert also underlines that an excellent habit to improve concentration is the intake of liquids, especially in winter, when we drink less water.
“The body needs to be hydrated to avoid fatigue and a decrease in cognitive abilities,” he warns.
Recipes to improve concentration and attention
Taking advantage of the information above, Alanna created two recipes that may work together with brain health: a Salmon Avocado Sandwich and an Antioxidant Functional Juice.
“These recipes can help deliver the nutrients that help improve focus. But it’s important to note that it’s always good to consult a healthcare professional before making any significant changes to your diet, especially if you have specific medical conditions,” she says.
Salmon and avocado sandwich
ingredients
- 2 slices of wholemeal bread (source of fiber)
- 100 g of smoked salmon (source of omega-3 and proteins)
- 1/2 ripe avocado (source of omega-3s, B vitamins and choline)
- 1 handful of rocket (source of fiber and B vitamins)
- Lemon juice (for dressing)
- Salt and pepper to taste
Method of preparation
Spread the avocado puree on one of the bread slices. Season the avocado with a little lemon juice, salt and pepper. Place the smoked salmon slices on top of the avocado and add the arugula on top of the salmon. Cover with the other slice of wholemeal bread and cut the sandwich in half or in the shape of triangles.
Functional antioxidant juice
ingredients
- 2 medium carrots (rich in vitamin A)
- 1 orange (rich in vitamin C)
- 1 kiwi (rich in vitamins C and E)
- 1 handful of spinach (rich in vitamins A and E)
- 1 teaspoon of flax seeds (rich in vitamin E)
- 200ml of water
Method of preparation
Peel the carrots, orange and kiwi. Cut into smaller pieces. Wash the spinach leaves well and put all the ingredients in the blender. Add the 200ml of water. Mix until you get a smooth compound. If desired, strain the juice to remove any unwanted fibers. Serve immediately and enjoy the functional juice.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
