Difficulty concentrating, fatigue and loss of performance? Here are the foods to eat and those to avoid to cheer up in the most stressful moments
In periods of greater commitment, lack of concentration and mental fatigue are very common ailments. The reasons? They can be many. "Stress and bad habits like going to bed too late and getting little sleep at night can make it happen," he says Valentina Schirò, a nutrition biologist specializing in food science. But food errors can also play a key role. "The first is to release anxiety and tension at the table by consuming junk food, foods rich in saturated fats and refined sugars such as chips, snacks, snacks, sweets and fizzy drinks". Another mistake that is often made when you are mentally tired and concentration drops is to overdo the coffee. "Caffeine consumed in large quantities reduces the absorption of iron and promotes the onset of fatigue," says the expert. Better to focus on DIY smoothies based on seasonal vegetables and fruit, milk or yogurt. "The latter are rich in calcium, a mineral that promotes nerve transmission and counteracts mental fatigue". A recipe to try? Blend a jar of plain low-fat yogurt with a couple of slices of avocado and half a banana. «This drink has a real energizing effect. It provides "healthy" fats, minerals and proteins that recharge with energy, "says the expert, who here suggests what to eat to fight the lack of concentration and mental fatigue and get up.
Foods ok
To face the days with greater determination, replace refined cereals with wholemeal ones on the menus. "They guarantee complex carbohydrates and fiber that allow for a slower release of glucose, the brain's energy source and help to stay away from drops in concentration." Ok also to fresh and dried fruit (walnuts, almonds, pistachios, hazelnuts), seasonal vegetables and legumes. «They are rich in mineral salts which help to counteract the sense of fatigue. Green light, then, for foods that provide monounsaturated and polyunsaturated lipids such as extra virgin olive oil, blue fish and eggs. Also excellent are foods that contain iron, a fundamental nutrient for the transport of oxygen to the brain which is present in meat, legumes, eggs and kale ". To flavor dishes, prefer spices such as turmeric, ginger, saffron and aromatic herbs over salt. "Thanks to their antioxidant properties, they protect neurons, brain cells."
An anti-fatigue menu
Breakfast: whole grain flakes with no added sugar, low-fat yogurt, berries and nuts.
Snack: Chia seeds.
Lunch: pinzimonio of seasonal vegetables and salmon in foil with sesame seeds seasoned with extra virgin olive oil and wholemeal bread.
Snack: a square of extra dark chocolate.
Dinner: spelled with lentils and chicory seasoned with raw extra virgin olive oil.
In the gallery 10 essential foods to fight the lack of concentration and mental fatigue
This recipe has already been read 161 times!