It is possible to increase efficiency, improve memory and concentration, as well as become more intelligent and attentive, even during periods of great mental stress, whether it is preparation for entrance and final exams, sessions, graduation of diplomas, Ph.D., large projects or just important business meetings. To do this, it is enough to introduce into your diet a complex of special foods that are responsible for the functioning of the brain. Interestingly, among other things, they will help to improve sleep, get rid of irritability and stress, and significantly improve the quality of your life.
Vitamins to improve mental performance
It is no secret that the brain, like any other organ, requires proper nutrition. At the same time, in the diet of a person seeking to improve mental activity, the following must be present:
- B vitamins. They affect memory and promote the restoration of brain cells. Contrary to the mistaken belief that these cells do not regenerate.
- Vitamins A, C and antioxidants. They are in the same row, as they perform identical functions, protecting cells from the action of free radicals and toxins.
- Omega-3 fatty acids. They improve brain function and lower blood cholesterol levels.
- Zinc. It improves memory and cognitive function.
At the same time, it is imperative that the body receives all vitamins along with food, and not in the composition of drugs and vitamin complexes. There are several reasons for this.
At first, in this form they are better absorbed.
Secondly, vitamins contained in food are absolutely safe. Meanwhile, the effect of such drugs on the human body has not yet been studied.
Thirdly, they have no contraindications. At the same time, doctors do not recommend taking some vitamin complexes to improve brain function for people suffering from cardiovascular diseases or allergies.
Top 21 foods for high mental stress
Choosing quality organic and most importantly fresh foods is important to improve brain function. At the same time, we must not forget about clean drinking water. After all, our brain is 85% liquid, which means that it is in dire need of it. By the way, in case of fatigue with prolonged mental activity, doctors advise replacing the usual cup of coffee with a glass of clean water.
Despite the fact that there are a lot of foods that have a beneficial effect on the human brain, scientists identify the most basic ones. Among them:
Salmon. In addition, mackerel, sardine or trout are suitable. It is a fatty fish that supplies omega-3 fatty acids to the body. Research led by Velma Stonehouse at New Zealand Nutrition University has shown that “regular consumption of oily fish improves short-term and long-term memory and prevents the risk of developing Alzheimer’s disease.”
Tomatoes. These vegetables contain the antioxidant lycopene. It protects cells from free radicals and toxins, improving blood circulation and, with it, brain function. Regular consumption of tomatoes improves memory, attention, concentration and logical thinking. And also prevents the risk of developing Alzheimer’s and Parkinson’s diseases.
Blueberries. It contains antioxidants and polyphenols that help improve short-term memory and concentration. In addition, they help prevent the development of Alzheimer’s and Parkinson’s diseases, which, according to one of the hypotheses, are caused by toxins. You can replace blueberries with cranberries, strawberries, raspberries and other berries.
Green leafy vegetables. First of all, these are all types of cabbage and spinach. Their uniqueness lies in the high content of vitamins B6, B12 and folic acid. Their lack in the body is the cause of forgetfulness and even the development of Alzheimer’s disease. In addition, they contain iron, which reduces the risk of various cognitive impairments.
Cereals. Brown rice and oatmeal are best. Among other things, they improve blood circulation. And this, in turn, has a positive effect on the functioning of the brain. In addition, these are complex carbohydrates that provide the body with energy and help to improve concentration and speed up the process of comprehending new information.
Walnuts. A source of omega-3 fatty acids. Numerous studies have shown that they improve memory, concentration and cognitive skills. In this case, it is enough to eat just a handful of nuts a day. They also contain vitamin E, which prevents the development of age-related brain diseases.
Avocado. It contains monounsaturated fats that normalize blood circulation and also prevent the risk of hypertension.
Eggs. It is a source of protein and vitamin B4. This vitamin plays an important role in the regulation of emotional behavior and sleep. Plus, it improves memory and concentration.
Green tea. This drink has a huge number of useful properties, including improving memory.
Almond. Like fatty fish, it contains omega-3 fatty acids, which directly affect brain activity. It also contains antioxidants and vitamin E. In a complex, they protect cells from the harmful effects of toxins and improve blood circulation, thereby allowing a person to remain concentrated, attentive and maximally collected for a long time.
Sunflower seeds. A source of vitamin E and an antioxidant that prevents memory loss.
Beans. Improves cognitive brain function.
Apples. They contain quercetin, an antioxidant that prevents the development of Alzheimer’s disease. Apples also improve brain function and memory and prevent the risk of cancer.
Grapes. All grapes contain quercetin and anthocyanin, substances that improve memory.
Carrot. A source of vitamins B, C and beta-carotene. Regular consumption of carrots slows down the aging process, which, among other things, is manifested by a deterioration in memory and the extinction of brain activity.
Pumpkin seeds. They contain vitamins A, E, zinc, and omega-3 and omega-6 fatty acids. Regular consumption of these seeds can help get rid of sleep problems, as well as improve concentration and brain function.
High quality dark chocolate. It is a source of caffeine and antioxidants. These substances improve blood circulation, thanks to which the brain receives more oxygen and nutrients. As a result, the ability to concentrate and focus, as well as memorize new material, improves.
Sage. A source of antioxidants and nutrients, which are also found in medicines for Alzheimer’s disease. According to research published in the journal Pharmacology, Biochemistry and Behavior in 2003, “Sage helps improve short-term memory and speed up the process of remembering new material. In addition, it improves concentration and speeds up the process of comprehension of what you have read or heard. “
Caffeine. It is an antioxidant that, in moderation, can quickly relieve fatigue, improve performance and focus.
Beet. It has a positive effect on the blood circulation processes. This improves memory and concentration. At the same time, a person acquires a clear and sharp mind.
Curry. A spice that contains curcumin, which helps improve memory, stimulates neurogenesis, which is actually the process of creating new cells, and reduces the risk of developing brain inflammation and Alzheimer’s disease.
How else can you improve brain function during high mental stress?
- 1 Take care of sound and healthy sleep.
- 2 Don’t forget about rest. Alternate mental and physical activity.
- 3 Exercise regularly.
- 4 More often solve puzzles for the mind, solve puzzles and crosswords.
- 5 Listen to music. Some studies show that listening to music while doing mental work can help you relax and rejuvenate.
- 6 Refuse to eat fatty foods, foods high in starch, as well as sweet and starchy foods. It dehydrates the body, thereby impairing brain function.