According to many surveys that have been done until now, having a proper breakfast improves memory, enhances attention and tends to increase your brain efficiency.
In recent years, a plethora of research states that eating omega-3 fatty acids is essential for proper functioning and development of the brain since it enhances memory and concentration and protects from heart and brain attacks. Foods rich in omega-3 fatty acids are: fish (especially sardines, salmon, mackerel, etc.), flaxseed, nuts, purslane, etc.
The whole grains (bread, cereal, pasta) are necessary for the body daily since they reduce the risk of cholesterol formation and are the main “fuel” of the brain.
Caffeine in small doses is tonic, it induces wakefulness in the body and helps your concentration. Caffeine is in coffee, tea, chocolate, and various energy drinks, etc. However, it is important not to overdo it, because large doses can cause nervousness and excitability.
The B vitamins (B1, B3, B5, B6, B12, etc.) are important nutrients for proper brain function. Lack of them causes poor concentration, intense mood swings, nervousness and irritation, often not allowing you to relax and sleep. Foods rich in B vitamins are: liver, fish, meat, dairy products, cereals, fruits, nuts, etc.
Folic acid plays an important role and lack of it has been linked to depression. Foods rich in folic acid are liver, beans, spinach, broccoli, bananas, etc.
The antioxidant vitamins like E and C are necessary for proper brain function and also can affect both concentration and memory. Vitamin C helps in the production of hormones (such as adrenaline), which have the ability to help your body deal with stress. Good sources of these vitamins are currants, oranges, kiwi fruit, colorful peppers, spinach, etc.
Finally, magnesium is an essential metal, which activates the action of B vitamins and enhances the good mood. So you can eat bananas, sesame seeds, tahini, almonds and dairy products which are rich in magnesium.
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