Student diet: here is a series of foods to integrate into your eating plan that can help your memory.The perfect student diet includes, first of all, a substantial breakfast . Skipping the first meal of the day would contribute to increasing that sense of drowsiness that certainly constitutes an obstacle to concentration and studying.Interrupting the night fast with a good breakfast would instead contribute to increasing the presence of acetylcholine in the brain , a neurotransmitter that helps in memory processes .
Fundamental in this process is the increase in blood glucose levels: it reaches its peaks at the end of meals and constitutes a valid aid in improving mental performance in the hours that follow. It is clear how stimulating this process first thing in the morning is particularly important to start a day of lessons and studying on the right foot .For the production of acetylcholine, in addition to that of glucose, it is important to take vitamin B1 , contained in whole grains and enriched cereals.
Diet and Study: Foods That Contain Glucose.
Our brain, to perform at its maximum potential, therefore needs to feed on glucose . But be careful not to overdo it : too high a concentration of this substance in the blood risks having negative effects on our physical health, as well as being counterproductive for our mental performance. It is therefore essential that the glucose level is maintained within certain limits, between 65 and 110 mg/dl : simple blood tests will be enough to check these levels and try to maintain the right balance.
Being very careful not to overdo it, it is essential to take glucose to help our mind stay in shape. The foods that contain this molecule and that can therefore help us concentrate and study are:
- Bread, pasta, rice, bread, potatoes etc. (preferably wholemeal)
- Milk and yogurt (possibly semi-skimmed)
- Fruit
Starting the day with a cup of milk (or yogurt), some cereals, fresh fruit or wholemeal rusks with some good jam can therefore be the right compromise to bring the right amount of glucose into the blood and aid memory and concentration .This substance must obviously also be taken during other meals (which, for a correct diet, must be 5). The important thing is to be very careful not to:
- Consume carbohydrates for more than 60% of your daily calories;
- Limit refined sugar , also found in snacks and confectionery products.
Foods to improve memory and that are good for the brain
In addition to glucose, the “food” that our mind feeds on, there are other substances that, if taken regularly, can help improve our memory and that would therefore be better to add to our student diet.
- B vitamins (such as B6, B12 and B9, folic acid) that protect brain function and help improve memory. Some foods that contain them are: whole grains, oil seeds, dried fruit, legumes, vegetables (cabbage, radicchio, asparagus, spinach), liver, fish, eggs and dairy products.
- Vitamin C , an antioxidant par excellence that fights excess free radicals and reduces the risk of cognitive deficits. Some foods that contain it are: citrus fruits, broccoli, cabbage, strawberries, kiwi, raspberries, mango, papaya, peppers, tomatoes, blackcurrant, spinach.
- Vitamin E , which prevents and slows down the aging of the brain due to oxidation. Some foods that contain it are: avocado, almonds, walnuts, hazelnuts, pistachios and vegetable oils (sunflower, corn, olive).
- Omega 3 and DHA , essential for the proper functioning of the brain, capable of increasing cognitive abilities. Some foods that contain them are: all fish, especially salmon, blue fish, herring, sardines, mackerel, tuna.
- Choline , an essential coenzyme that maintains the integrity of the cellular structure and the functionality of the nervous system, facilitating long-term memory. Some foods that contain it are: vegetables (lettuce and cauliflower in particular), egg yolk, cereals, legumes (soy, lentils and beans in particular), wheat germ and peanuts.
- Iron , an essential nutrient that increases memory functions and develops cognitive abilities. Some foods that contain it are: legumes, dried tomatoes, green radicchio, rocket, dandelion, spinach, turnip greens, wheat germ, muesli, oat flakes, oil seeds, dried fruit, liver, meat and fish (oysters, mussels, white bream, scorpion fish, and red porgy in particular).
- Inositol , a vitamin-like nutrient that helps maintain concentration even in situations of strong psychological stress. Some foods that contain it are: citrus fruits, whole grains, bran, brewer’s yeast, nuts, oil seeds, legumes and meat in general (liver in particular).
- Magnesium , a mineral salt that exerts substantial positive effects on brain synapses and is capable of restoring the aged brain to its youthful condition. Some foods that contain it are: bitter cocoa, whole grains, legumes, oil seeds, artichokes, courgettes, bananas, green leafy vegetables (such as spinach and chard), aged cheeses (grana, pecorino), chicken, turkey, bresaola, eggs.
- Selenium , a mineral that helps significantly improve memory. Some foods that contain it are: garlic, broccoli, cabbage, cucumbers, cereals, onions, mushrooms, celery, meat of all types, aged cheeses, fish (shellfish, seafood, sardines, tuna), egg yolk.
- Zinc , a fundamental nutrient for memory and cognitive balance. Some foods that contain it are: cereals, dark chocolate, legumes, oily fruits, carrots, green cabbage, celery, sesame seeds, pumpkin seeds, spinach, meat and fish in general.
Supplements and natural remedies for memory and concentration.
The intake of these substances is essential to increase cognitive abilities , stimulate memory and help concentration.
All factors that are valid allies in the study in order to achieve the greatest possible profit. On the contrary, not taking these substances can be extremely counterproductive and, in some cases, negatively affect the functionality of our mind . Having iron deficiencies, for example, can contribute to premature aging of the memory and can even reduce the IQ.
If these elements are not taken in the right quantity, it is important to rely on food supplements , which certainly do not replace assimilation from food but can still prove to be valid allies.
To these can be added further elements that can give our brain an extra stimulus. For example, there is caffeine that improves the level of attention, but which should not be abused in order to avoid stress and anxiety. Among the natural remedies we find instead:
- Ginseng : contains numerous trace elements, helps preserve the integrity of neurons and improve learning and memory.
- Ginko : helps improve mental activity and is indicated to compensate for cerebrovascular insufficiencies with memory and attention deficit.
- Guarana : has a tonic function, promoting the activity of the Central Nervous System and thus increasing concentration levels.
- Green Tea : Helps improve cognitive functions by increasing the activity of brain cells and decreasing nervous tension.
Finally, it is extremely important, within our student diet, to drink plenty of water : even a small reduction in our state of hydration can have negative repercussions on studying and mental performance in general.
