by Josephine Gorron
On the occasion of the release of our new La Concentration formula, we return to the essential role of nutrition in maintaining our cognitive functions. In this article, we give you the keys to pampering your brain with food.
Do you have difficulty concentrating, learning and memorizing? Are you often tired after a meal? Look no further, the problem is what's on your plate.
What to eat for a healthy brain?
- Fat – component : our brain is mainly made up of fat. It is necessary to consume it daily for a healthy brain. Special mention for omega-3 which promotes the transmission of information in our synapses.
Foods that provide a sufficient supply of omega-3s are rapeseed and nut oils, fatty fish (sardines, mackerel, salmon) and flax seeds. In general, favor fats of vegetable origin and limit those of animal origin (cream, butter, etc.).
- sugar- _ _ fuel : Believe it or not, sugar is essential for the proper functioning of our brain. It consumes on average 40% of daily carbohydrate intake. There are different types of sugars : simple carbohydrates (white sugar, candy, fruit, etc.) and complex carbohydrates (rice, pasta, bread, etc.). In both cases, the body transforms them into available glucose. The major difference is the speed of availability in the blood.
Choose complex carbohydrates for a constant level of energy.
Forget exclusion diets (ketogenic, low -fat, sugar-free, etc.) and all diets for that matter! They're tempting , I know, but they're no good neither for your physical health nor for your mental health. Instead, opt for a Mediterranean diet!
The principles of a Mediterranean diet
- Fruit and vegetables with every meal – for the vitamins and minerals they provide. Some are rich in antioxidants that protect our brain from aging.
- Lots of cereal products : basmati rice, cereal bread, barley, etc. – provide physical and cerebral energy.
- Fish 3 to 4 times a week: white fish and oily fish – good for the memory & important intake in iodine, protein and omega-3 .
- Daily consumption of legumes: lentils, chickpeas, beans, etc. – for protein and fibre.
- Use of vegetable oils as the main fat: olive oil, rapeseed, nuts, flax, etc. – rich in omega-3, ideal for brain cells.
- Average consumption of nuts and eggs – to supplement protein intake.
- Very little meat and industrial foods – difficult to digest, they reduce concentration
What are the benefits?
The Mediterranean diet is mainly vegetable and provides all the nutrients necessary for the proper functioning of the brain. It allows a maintenance of neurological capacities : concentration at the top and memory of an elephant!
Discover the La Concentration formula.
Dietician - Nutritionist in a private practice, Joséphine is also passionate about yoga and meditation. Convinced that taking care of yourself through diet and physical effort are the keys to good health and general fulfillment, Joséphine offers her patients comprehensive support based on mindfulness and respect for the body.