You certainly know this from work: you try to concentrate and your brain doesn’t want to. Or you can remember numbers, processes and answer three W questions internally: How, where and with what do you do this. And then exactly the tool with which you can do this is missing. But where is that?
The same thing happens to you in your spare time. The crossword puzzle doesn’t want to, you have to constantly rewind your favorite series or the tennis punch doesn’t work as usual. Somehow you’re distracted.
You quickly tell yourself that you are forgetful or simply can’t concentrate anymore. But why?
After 10 to 40 minutes of full concentration, this is normal. Your brain has overexerted itself and is trying to recover. How can you increase your ability to concentrate?
Few come up with one of the main factors, although it is important for every aspect of the human body. The diet is it! That is precisely why we are going to go into this today:
What should your diet look like so that you can go through work and leisure with more concentration?
Quickly more concentration through nutrition? Does this work with glucose?
The advertising often suggests it: you have to concentrate quickly, then just a piece of glucose or chocolate is enough, right? Unfortunately, this does not work in the long term.
For a short time it causes your blood sugar to rise and this short time may actually work. Glucose drives your brain for a short time. But a massive slump encomes: cravings and fatigue set in. The concentration gained is not only gone, but also leaves a big hole.
Grape sugar and sugary sodas can completely reversethe desire for concentration and the precaution for it.
You get more concentration through completely different foods Yes, sugar increases your ability to concentrate. All you need is a “sugar” that takes longer to process.
This is where long-chain carbohydrates come into play, as in whole grains.
So let’s look at the actual nutrition tips.
A regular diet leads to more concentration
Yes, in fact: it’s best if you eat regularly. If it is still the right diet, you increase your ability to concentrate in the long term.
Since after large, heavy meals your ability to concentrate also suffers, it helps to bet on several smaller meals. Try to start with breakfast and then roughly eat 5 smaller meals a day.
The brain is small, but consumes more energy than any other organ. Strenuous times, where you have to concentrate especially, therefore need even more energy.
For the smaller meals it may be:
- Whole-grain bread
- Raw food as a snack
- Dried fruit
But the most important ingredient is drinking:water or tea are perfect and must always be at hand. Of course only the tea without sugar! As a rule, it should already be 2-3 liters per day.
A core factor, however, is also fresh ingredients and, as often as possible, boil them themselves.
So you have it in your hands, which additives come in. Flavour enhancers, artificial flavours or colourings stay away from your body. Your concentration and health will thank you, because digestion is easier without these substances.
Don’t worry: you don’t have to plan your diet with the calendar or the reminder app. The brain is most likely to forgive and is the last organ to feel a deficiency.
These foods should be part of your diet for more concentration
We have already written briefly about complex carbohydrates. They are contained in fruit, vegetables, nuts, natural rice or grains. Your body can gain energy from it over a longer period of time because it is slowly broken into glucose.
The most important nutrients for more concentration at a glance:
- Omega-3 fatty acids
- Important amino acids
- Folic acid
- Provitamin A (beta-carotene)
- Vitamins B, C, D and K
A balanced diet already gives you many of these nutrients.
At the same time, a balanced way means that it is not a question of particularly sophisticated diets. Especially the currently popular ketogenic diet is often mentioned here. A balanced diet is more about eating everything the body needs. Carbohydrates, protein, fat, vitamins, minerals and water are just part of this.
Particularly suitable foods for your brain (also called brain food) are:
- Nuts: The source of vitamins E, B6 as well as omega-3 and omega-6
- Legumes: You have the valuable amino acids
- Blueberries: Are radical scavengers to protect the brain and have many vitamins
- Avocado: Better blood flow due to unsaturated fats
- Fatty marine fish: As an omega-3 source
- Red meat and liver: Against iron deficiency
- Broccoli: Supports cognitive functions
- Chia seeds
- Water or green tea
What is the point of caffeine for more concentration?
In addition, you can help with other concentration-promoting foods.
Coffee break! It actually works, at least in moderation. The caffeine bubbles you up and contains substances that make you feel at least more concentrated. Here, however, it is time to pay attention to the doseagain. Too much coffee (5 cups is often given as maximum) is then again bad for your health. At the same time, your body is slowly getting used to the caffeine. It doesn’t make him dependent, but the effect pales in the coffee veterans.
Especially long-distance drivers or students are certainly familiar with this means: Guarana. It can also contribute to greater concentration.
In fact, this is a similar effect to that of coffee in Guarana. The natural plant also contains caffeine. In addition, it contains Theanine, which is known from green tea. This, too, has a similar effect – only longer-term and slower. Guarana is still important to watch out for, as more than 5 g of guarana a day can lead to major side effects. These include insomnia, tremors, anxiety, palpitations and high blood pressure. The highlight is that, according to studies, you should not eat more than 300 mg of caffeine a day. And the above-mentioned highest dose of guarana can already contain 450 mg in individual cases.
Finally, a recipe proposal
Now it’s just cooking and increasing your concentration. But what goes fast and is then also good for more concentration?
Today we cook:
Asia salmon with broccoli, cucumbers and natural rice (35 minutes)
For two people you need:
- 2 salmon fillets with skin
- 150 g natural rice
- 160 g broccoli
- 2 spring onions
- 1/2 cucumber
- A piece of ginger
- Low-salt soy sauce
- 2 tsp honey
- 2 limes
- 2 tsp sesame seeds (or chia seeds for the special concentration boost)
- Olive oil
You cook the rice first in salted water. It takes about 25 minutes – or until it’s soft.
Cut the broccoli into coarse pieces and steam over hot water in 8 minutes.
Cut the cucumber lengthwise in two halves,remove the seeds in the middle and then slice them into slices. In the salad bowl, pour them over with 1/2 tbsp soy sauce,squeeze the juice of half a lime over it and mix it through.
Roast the sesame seeds until golden brown. Don’t forget: Stir!
Then fry the salmon fillets with the skin down in a dash of olive oil. With a lid, cover them and cook them for 5 minutes (or slightly glassy – depending on your taste).
Chop the ginger, cut the spring onion into fine rings and put both in a bowl. Add 2 tbsp soy sauce,2 tsp honey and the juice of a lime. Mix the whole thing.
With this sticky mass pours over the salmon and lets it caramelizeagain without a lid for minutes.
Drain the water from the rice over a sieve after 25 minutes and squeeze half a lime over it. Add the broccoli and ginger.
Now prepare everything and the delicious Asia salmon is ready.
Landing meals like this regularly on your plate,you have to automatically spread more concentrationthroughout the day.