Nutrition Basics
What does a person need for a happy, carefree, vibrant and long life? Of course, health. In Europe, retired people are only growing, now they have free time to travel,…

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What starch reduces the risk of bowel cancer and how to increase its presence in your diet
For a long time, scientists believed that any starch is digested by digestive enzymes in the small intestine. Until 1982, resistant starch was discovered. It turned out that this type…

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The most unexpected sources of fiber
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10 products to help focus

In the modern world, it can be very difficult to focus on something. Constant smartphone signals and notifications on social networks can make distracted even the most motivated of us. Stress and aging contribute to this.

The diet can significantly affect our ability to concentrate, because some foods provide the brain with nutrients that help us concentrate, while at the same time strengthening our health. Here is a list of some of them:

Walnuts

A 2015 study by scientists at the University of California’s David Geffen School of Medicine found a positive association between walnut consumption and increased cognitive function in adults, including concentration. According to data published in the Journal of Nutrition, Health and Aging, only a handful of walnuts per day (but not more, since they are high in calories) will benefit a person at any age. After all, they lead among other nuts in the number of antioxidants that help improve brain function. They also contain alpha-linolenic acid, an omega-3 fatty acid that is essential for brain health.

Blueberries

This berry is also characterized by a high level of antioxidants, in particular anthocyanins, which fight inflammation and improve cognitive functions of the brain. Blueberries are non-nutritious, but contain a ton of nutrients such as fiber, manganese, vitamins K and C.

Salmon

This fish (wild, not artificially grown) is rich in omega-3 polyunsaturated fatty acids, which slow down cognitive decline and reduce the risk of developing Alzheimer’s disease. Salmon also helps fight inflammation, which negatively affects brain function.

Avocado

As an excellent source of omega-3 and monounsaturated fats, avocados support brain function and ensure normal blood flow. Avocados also contain a lot of vitamin E, which is essential for brain health. In particular, it slows the progression of Alzheimer’s disease.

Extra Virgin Olive Oil

Extra Virgin Olive Oil is rich in antioxidants that improve memory and learning ability, worsening due to aging and disease. Olive oil helps the brain recover from damage caused by oxidative stress – an imbalance between free radicals and the body’s antioxidant defense. This is confirmed by a study published in 2012 in the Journal of Alzheimer’s Disease.

Pumpkin seeds

Rich in nutrients, pumpkin seeds are an excellent option for a quick and healthy snack, increasing attention and concentration. In addition to their high levels of antioxidants and omega-3, pumpkin seeds contain zinc, a mineral that improves brain function and helps prevent neurological diseases (according to a 2001 study at Shizuoka University in Japan).

Green leafy vegetables

A study by scientists from the University of Russia last year showed that dark leafy green vegetables, such as spinach and brauncol, help slow down cognitive decline: the cognitive abilities of older people who added greens once or twice a day were at the same level that people are 11 years younger than them. Researchers also found that vitamin K and folic acid found in leafy vegetables are responsible for brain health and function.

Oatmeal

Whole grains provide energy to the body. Whole-grain oatmeal, which requires cooking (and not its ready-made antipode “for a quick breakfast”), is not only a great option to start the day, but also an incredibly satisfying product, which is very important because hunger can reduce mental concentration. Add walnuts and blueberries to your morning cereal!

Dark chocolate

Chocolate is an excellent brain stimulant and a source of antioxidants. But this is not about milk chocolate, full of sugar. The more cocoa the tile contains, the better. A study conducted in 2015 by scientists from the University of Northern Arizona found that participants who consumed chocolate with at least 60% cocoa beans were more alert and attentive.

Mint

According to a study by scientists from the University of Northumbria in the UK, peppermint improves cognitive abilities and increases mindfulness, and also soothes the mind. Brew a cup of hot peppermint tea or simply inhale the smell of this herb. Add five drops of peppermint essential oil to a warm bath or gently rub it into your skin.

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