During the change of seasons it can happen that you feel tired, with little energy and difficulty concentrating. However, there are foods capable of improving concentration and providing the energy to face the transition from summer to autumn.
01. Fill up on energy at the table
To be able to stay active and focused during the day, the first thing to do is take care of your diet. The diet must in fact provide all the macro and micronutrients essential to have enough energy.
Eating too much, too little or in an unbalanced way can therefore worsen physical and mental performance. Skipping meals can also negatively affect energy levels and the ability to focus.
Breakfast, for example, should never be skipped and should provide the body with the right amount of protein, simple sugars and complex carbohydrates, without overdoing the calories.
The same thing goes for lunch and dinner: each meal should include one serving of whole grains, one serving of protein, and one serving of raw or cooked vegetables. The condiments to be preferred are extra virgin olive oil, apple vinegar, spices and aromatic herbs.
A balanced and varied diet rich in healthy foods helps the body and brain to better cope with daily commitments.
02. Fresh fruit to regain concentration
The fruit is an ideal snack to break the hunger between meals each other and to provide nourishment to the brain without straining.
In fact, fruit provides our body, in addition to water, vitamins and minerals, a good amount of sugars readily available and substances with an antioxidant action capable of counteracting cellular aging and keeping our whole body younger and healthier. long, including the brain.
The red fruits , for example, are rich in flavonoids, tannins and anthocyanins with antioxidant, anti-inflammatory and vasorilassanti and their consumption helps to maintain a healthy cardiovascular system and improve memory and concentration. Strawberries, raspberries and blackberries are part of the red fruits, but also currants, blueberries, pomegranates and Goji berries.
Every day we should consume two or three portions of fresh fruit, choosing from the seasonal one, possibly organic.
03. Coffee, tea and energy drinks
Coffee and tea have a stimulating action on our body due to the presence of caffeine, which helps to increase concentration and energy.
Coffee consumption should be limited to three cups a day to avoid unpleasant side effects such as agitation, palpitations and difficulty falling asleep.
Tea seems to be more tolerated: three or more cups of tea can be consumed per day . In addition to caffeine, green tea contains a series of flavonoids (flavanols, flavonols and catechins) with an antioxidant, anti-inflammatory, antithrombotic and vasorelaxing action, which help prevent cardiovascular and neurodegenerative diseases.
Even cocoa and chocolate have stimulating action and help to keep the concentration, because of the presence of theobromine, a caffeine molecule of the same family. Better to choose dark, low-sugar chocolate. Given the high amount of calories, it is usually consumed in small doses: a 10 gram square is more than enough.
04. Nuts and flax seeds
Nuts and flax seeds contain high amounts of vitamin E , a powerful antioxidant, as well as essential fatty acids from the Omega 3 series, which are essential for brain health. Diets that provide the right balance between omega 9, omega 6 and omega 3 fatty acids appear to be associated with a lower risk of neurodegenerative diseases and able to maintain cognitive abilities for longer.
Sources of reference: Index Copernicus / Food and function / Springer / Critical Reviews in Food Science and Nutrition
