In order to be more concentrated during the day, these are the foods you should favor

In order to optimize your concentration time during the day, it is not enough just to get enough and proper sleep the day before. The contents of our plates can help us, as well as – on the contrary – pull us down. l’food it is necessary for the stimulation of cerebral abilities from morning to evening. Aline Corcellenutritionist and practitioner of the neuro-cognitive approach, advises which foods to favor.

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Respect the diet schedule

Before going into the details of the menu, the doctor reminds of the importance of eating according to “chronological biological order”. Clearly, we choose food according to our needs, which change throughout the day. In the morning, the brain needs protein. “They enable the production of dopamine, a neurotransmitter that promotes concentration, memory and motivation,” explains doctor Aline Corcelle. And even if its synthesis takes place during the day, it is more important in the morning.

For breakfast, we eat ham, cheese or eggs and avoid, for example, a bowl from fruit unaccompanied “because there is no trace protein”, warns the doctor. This menu also represents an excessive intake of sugar, which will sharply increase the level of sugar in the blood. Back to normal, the fall from this high will be just as brutal and will especially cause fatigue and cravings for more food afterwards. For lunch, we continue this momentum and include animal proteins (chicken, eggs, red meat) or plants (lentils, chickpeas…). Good sources of carbohydrates can then be included in the snack, especially with fruit.

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Stock up on good bacteria

It is also important to optimize concentration time take care of your gut microbiota, all bacteria, viruses, parasites and fungi present in our intestines. “In the case of a lack or even absence of these microorganisms, we are more sensitive to stress and may encounter digestive problems that affect our ability to concentrate,” explains the nutritionist. The brain will not function optimally.”

In order to feed the good bacteria in our flora, we consume prebiotics. They are located in “foods rich in fiber both in plants (fruits, vegetables, garlic, onions, aromatic herbs) and in whole grains, such as oat bran or buckwheat. We can also provide good bacteria for the microbiota kefirkombucha, sauerkraut, unpasteurized miso (otherwise interesting live bacteria are no longer present) or even yogurts respecting the original recipe.

Vitamins and minerals

The brain also needs vitamins and minerals, namely “magnesium, iron, zinc and vitamins of the B group”, informs Aline Corcelle. Where to find these micronutrients? “B vitamins are found in green vegetables, and zinc in animal proteins. iron from red meat is also well absorbed by the body. Whole grains – rigorously grown – are also generously supplied with them,” comments the doctor.

Omega 3 fatty acids

Omega 3 is essential for improving our ability to concentrate. “Among the three existing types, the most interesting for optimizing your brain abilities are those of the DHA type.” They are found in oily fish such as sardines, mackerel and even herring. “A person who never consumes fish and wants to increase his concentration and memory must supplement with DHA capsules. For people who exclude all animal proteins from their diet, there are DHA capsules from seaweed», specifies the doctor.

Finally, we take care to avoid consumption so-called “ultra-processed” foodswhich do not provide any micronutrients of interest to the brain but on the contrary, to harm him.