Our brain, which weighs only 2 to 3% of our body weight, consumes an average of 30% of our daily calories and uses only glucose as an energy source. Although research has shown that there are some foods that increase perception and strengthen memory, it is not right to focus only on certain foods and expect miracles from these foods for a stronger memory and concentration ability. However; We can try to maximize brain development and memory with a healthy and balanced diet. Adequate and balanced nutrition; It is achieved by consuming adequate amounts of five groups of foods (meat, bread, milk-yoghurt, vegetables-fruit, oil-sugar). Recommended consumption amounts of these foods vary from person to person. An individual's age, gender, health, food and meal preferences and physical activity status affect consumption and need amounts.
In addition, it is useful to recognize foods and substances that are known to increase brain development, concentration ability and facilitate learning.
>· Foods such as avocado, carrots, nettle, blueberries, lemon, fish, meats, oilseeds (hazelnuts, peanuts, almonds and walnuts), eggs, milk, yoghurt, whole grains and molasses should be included in the daily nutrition menu. or several of them
· Choline, a type of B vitamin, facilitates the conversion of fat into energy. They have very important functions in nerve conduction, and studies have found a strong connection between them and strong memory. Choline is found in every living cell. You know, it is found in all kinds of animal meat and vegetables.
· B group vitamins are very good for stress, fatigue and panic. In case of deficiency, it is observed that concentration decreases and forgetfulness and learning difficulties develop. Dried legumes, red meat, sunflower seeds, fish, yoghurt, milk, cheese, green leafy vegetables, chicken meat, peanuts, bananas, melon, broccoli, spinach, tomatoes, eggs, melon and artichokes are rich in B group vitamins.
· Folic acid is also very important for the brain. Its effects on brain development and intelligence have been monitored since the womb. Folic acid deficiency can cause mental retardation. We can say that it is a kind of food for the brain. Especially consuming green leafy vegetables and fruits, rice We can easily meet our need for folic acid.
· Eating sardines, tuna, salmon, dark green leafy vegetables and flaxseed, which are rich in Omega 3 fatty acids, positively affects intelligence development and memory.
· Consuming sufficient amounts of protein reduces drowsiness and ensures full use of energy. Fish, meat, eggs, hazelnuts, peanuts and walnuts are sources of quality protein, and the fatty acids they contain play a very important role in the functioning of brain cells.
Foods that reduce concentration:
· Excessive consumption of coffee and tea increases the amount of stress hormone release. It also causes palpitations, weakness, loss of concentration, increased water needs of the body and forgetfulness. It releases the adrenaline hormone and increases excitement.
· Contrary to popular belief, sugar and sugary foods do not increase attention and concentration. These simple carbohydrates, which mix into the blood very quickly and cause a sudden rise in blood sugar and subsequent fluctuations in blood sugar, negatively affect exam success. If blood sugar drops, the brain's energy supply is cut off and the body begins to consume its own tissues. In this case, there is an increase in the substances we call ketone bodies, which put an excessive burden on the kidneys, heart, brain and liver, making it easier to fall asleep. Low or high blood sugar reduces concentration and negatively affects memory.
· Consumption of excessively fatty and salty foods increases the feeling of thirst.
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