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Increase concentration: the best food for the brain

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A lack of concentration has a direct effect on (learning) motivation

An unhealthy diet and little exercise have a negative effect on children's ability to concentrate. This quickly wanes motivation; the child is distracted and listless.

Parents can help increase their child's concentration by, among other things, ensuring a healthy and balanced diet while studying.

Are there any foods that quickly increase concentration?

Your child is writing a class test and has to study intensively for a few days. How nice it would be if there was a snack that could help quickly and reliably in the event of a sudden drop in performance.

Unfortunately, such a miracle cure does not exist. A piece of glucose or a glass of lemonade only makes you fit for the moment when the blood sugar level suddenly rises. But after a short time it falls again Food cravings and fatigue consequences. In this way, the ability to concentrate is not sustainably increased, but - on the contrary - rather disturbed.

The truth, however, is that the brain needs sugar, and long-chain carbohydrates found in whole grains are good for this. This is because these are slowly converted into sugar and provide the brain with sustainable energy.

5 ingredients with which you can increase concentration in the long term

In order for the body to remain strong and ready for action in the long term, however, a good mix of food should be ensured:

The best food for the brain:

1. Drink a lot:

Sufficient fluid is particularly important for a good flow of information between the cells and synapses. Two to three liters of water is what humans need during the day so that oxygen can be transported well and the supply of the brain is guaranteed.

2. Good fats:

Our brain also needs fat. It is important to distinguish between good and bad fats. While saturated fatty acids and especially hydrogenated fats (found in potato chips, margarine etc.) are considered risk factors in larger quantities, unsaturated fatty acids are essential for life and cannot be produced by our bodies. For example, worry Omega-3 fatty acids for fluidity of cell membranes and enable the exchange of nerve information - that helps us remember and learn. The omega-3 acids are extracted by the body from the fats contained in the food and can be found in nuts, dried fruits and sea fish, for example, linseed and rapeseed oil are also recommended. Fat is also necessary to dissolve and process vitamins.

Guaranteed sustainable brain jogging for students up to 7th grade:

3. Valuable amino acids:

They are found in legumes, for example. Lentils are an excellent source of protein and contain fiber that keeps us full. Meat in moderation is also ok, but - also because of the saturated fatty acids it contains - it should not be used as a filler. Processed meat products such as sausages often contain more fat than you might think.

4.Sugars in moderation:

The brain is the organ that needs the most energy, in the form of sugar or glucose. But watch out: too much sugar can be counterproductive. Short-chain carbohydrates, found in sugar and white flour products, are quickly processed by the body and cause the insulin level to rise briefly without providing the body with sustainable energy. A An excess of sugar paralyzes the brain. It is best to eat long-chain carbohydrates, for example in the form of whole grain products, as these are broken down more slowly by the body and converted into sugar. They continuously supply the brain with energy and help to increase concentration. Sweets are therefore not a good source of energy. Strictly speaking, the body doesn't need sweets at all.

5. Many vitamins:

Vitamins such as C, A and beta-carotene, protect the brain (and also the rest of the body) from cell-damaging free radicals. Cucumber, paprika or carrot sticks with a light dip are good as a vitamin-rich snack between meals. Tomatoes are also full of vitamins and fit well in the lunch box. Warning: Fruit is also a good source of vitamins, but it contains a lot of sugar. Therefore, make sure that your child eats more vegetables than fruits. You should generally reduce fruit juices and replace them with unsweetened tea - or dilute them with plenty of mineral water. So that the vitamin content is not lost, you should use raw vegetables particularly often and not cook everything - a crunchy salad is at least as tasty as butter vegetables.

The right food for the brain: regular, fresh and balanced

So it is much more important to increase concentration in the long term. A balanced diet is the keyword here, but that is often such a thing: what is too much, what is too little? “Plenus venter non studies libenter” - a full stomach doesn't like studying, they say. But hunger can also distract from the actual tasks.

The basis: the balanced breakfast

That is why it makes sense to choose a breakfast first thing in the morning that lasts a long time without being over-filling.

5 smaller meals a day

In addition, five smaller meals spread over the day are recommended in order to increase concentration and promote learning in the long term. Whole-grain bread, raw vegetables to nibble on, fruit as well as dried fruits and nuts are good sources of energy and fit perfectly in the lunch box. Very important: Sufficient water or unsweetened tea should always be on hand.

Avoid bad additives

If you prepare your food fresh frequently, you can add unnecessary additives likeFlavor enhancers, consistency enhancers, colorings and artificial flavors avoid that harm the body. It doesn't have to be a lot of effort to freshly cook, it can even be fun by involving the whole family. Let your children chop the vegetables, knead the dough or stir the soup - then the food tastes even better. Tips: Cooking healthily with children: The 10 best tips

But do not panic, should there ever be a "dry spell": the brain does not immediately stop working if too little has been eaten. In fact, it is the organ that is last damaged in the event of malnutrition. For example, the liver steps in and produces the sugar it needs, and the body itself can generate fatty acids from its own reserves.

about the author

Lisa Rentrop from KommtEssen | © Katharina Bellman - KommtEssen.de Lisa Rentrop loves good and healthy food. And knows that it is not easy to combine job, family and freshly cooked, delicious meals. In 2010 she was the founder of KommtEssen, an online shopping delivery service for family meals, and a pioneer on the German market.

With her recipes, she proves how uncomplicated it can be to bring a balanced meal to the table, even as an inexperienced cook, that children also enjoy. Your children love what mom and dad cook - even though it's fresh and healthy.