Which vitamin is good for learning
The 15 best foods to learn
“Plenus venter non studies libenter” - a full stomach doesn't like studying. But neither is it an empty one!
When it comes to learning for your studies, it is not only important to have a flexible study plan, to create a lot of learning content and to repeat it continuously. In addition, it is very valuable that you and yourself have a healthy lifestyle eat properly and in a balanced way.
Especially in front of one important exam it is important that you focus on learning with all your might and that you can work productively. The right diet with a mix of certain foods is essential and gives you the right power while learning. In the following we will show you what you should pay attention to and which one Brain foodis good for the brain and performance.
Choosing the right carbohydrates
In general, our brain needs the most energyin the form of sugar or glucose. But you have to be careful here: Too much sugar, often found in short-chain carbohydrates (white flour products), causes the insulin level to rise briefly, but does not provide the body with sustainable energy - it can literally paralyze the brain!
In the stress of an exam, it can be tempting to put a ready-made pizza in the oven or order it from the Chinese man. Often there is no time or inclination to cook. The wrong carbohydrates make us tired and take the drive out of the body. Then the so-called occurs Food coma or Noodle coma a - a feeling of sluggishness and sluggishness that one has after eating a large meal high in carbohydrates. You don't feel like going on and you could fall straight into bed for a nap.
Hence, it is extremely important in learning for energy supply complex, long-chain carbohydrates (the polysaccharides) to put. These are broken down more slowly by the body and continuously supply the brain with energy. That helps, yours Increase concentration while studying and not to lose focus on the exams.
Inspiration for something new
In the following article we would like to give you the inspiration to rethink your diet during your studies and to try something new. And that doesn't always have to involve a lot of effort. There are many recipes you can use to quickly conjure up something fresh in the kitchen. Often it is also gentle on the bell bag - very important as a student - and simply tastes better.
There are studies that show how important certain foods are for the brain and increase concentration. During the exam preparation you may also do less sport than usual, which also has a negative effect on your ability to concentrate. In connection with an unhealthy diet, the motivation then quickly disappears. There are foods that are especially good for that Improving brain activity and increase your productivity.
But there is also one that is independent of learning balanced nutrition always important. So that you can walk to the supermarket straight away and stock up on the right food for your studies, we show you 15 foods for learning that are good for your brain in the following list.
15 foods that will improve your learning
- Water:Water is important to keep the mental performance stable and to stay fit in phases of high mental stress. Since the brain consists of 3/4 water, it needs a constant supply of fluids. When people don't drink enough, the dendrites in the brain that absorb information shrink. This leads to a corresponding deterioration in brain performance. Water is very important for a good flow of information, because oxygen is transported and the supply of the brain is guaranteed. It's not food # 1 for nothing.
- Eggs: As the name suggests, eggs contain a lot of protein - a building material for the messenger substances that the brain needs to activate nerve cells. Without them, the function of the gray cells is impossible, because they perform a variety of tasks in the body and are important for active brain performance. There are tons of recipes that use eggs, and they can be used in a variety of ways. Tip: Already something of Eggs Benedict belongs? Super delicious and there are numerous variations with something for everyone.
- fish: The brain needs fat, but here it comes down to the distinction between good and bad fatty acids. Omega-3 fatty acids are good for sharing nerve information and aiding in memory and learning. Salmon, tuna, herring, and seafood are rich in docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid that makes the membranes of the brain more flexible. This has a positive effect on information storage and thus on memories and learning. For all vegetarians, we recommend linseed oil and sesame oil, which is also blessed with plenty of omega-3 fatty acids.
- Sweet potatoes: Sweet potatoes are full of nutrients and vital substances and contain a lot of vitamin E, which helps the brain to be in top form. They are also helpful in case of stress. Because then the body tends to use up large amounts of important minerals. Sweet potatoes replenish these supplies with anti-stress minerals. Therefore, they can be very useful in calming the nerves, relieving stress and even lowering blood pressure.
- Berry: A sufficient supply of vitamins is crucial for the fitness of the gray cells. Our gray cells need oxygen especially when working. However, this creates free radicals that can damage our brain cells. Berries act as free radical scavengers to protect brain cells. Raspberries, blueberries, blackberries and strawberries promote signal transmission in the brain and can thus prevent memory loss. Our tip: conjure up a delicious smoothie with berries, low-fat yogurt, milk and oatmeal for breakfast. Yummie!
- nuts: Nuts contain numerous trace elements, minerals, B and E vitamins and unsaturated fatty acids. The entire combination of all these active ingredients provides the brain with plenty of energy, promotes concentration and the ability to learn and strengthens nerve function. The amino acid phenylalanine found in nuts is particularly valuable for the brain. It plays a role in the communication of nerve cells and supports the activity of the brain, which in turn strengthens memory. So trail mix really deserves the name.
- Carrots: Carrots are good for the brain and memory, because the high nitrate content has a positive effect on brain performance. Bacteria convert the nitrate in the lining of the mouth into nitrites, which ensure that blood flow improves. A glass of carrot juice a day can stimulate blood flow to the brain and help fight forgetfulness.
- oatmeal: The high proportion of complex carbohydrates in oatmeal prevents feelings of weakness and food cravings. They are a good source of energy for the brain and help with concentration problems and nervousness. In addition, oatmeal contains a lot of magnesium, iron and B vitamins, which ensure a good synapse connection of the nerve endings. They are particularly delicious with milk and cinnamon for breakfast. Already something called the warm variant porridge belongs?
- spinach: There are only a few vital substances that are referred to as "brain fitness-makers", including iron, which is found in spinach. Without this trace element, oxygen transport to the brain would not function smoothly. In addition to vitamin E, these vegetables also contain folic acid, which protects our brain.
- Soy: Soy is rich in easily digestible protein, iron, magnesium and zinc. In addition, the Far Eastern beans contain many B vitamins and lots of lecithin - these are substances that strengthen thinking and nerve power. With this concentrated power of active ingredients, soy can help you to be more balanced during stressful exam times. Soy milk or soy yoghurt are particularly tasty.
- Green tea: Green tea contains caffeine, which has a stimulating effect on the brain and increases concentration, memory and attention. In contrast to the caffeine in coffee, it also lasts slower and longer. Our tip: A new trendy drink called Matcha Tea Latte - a tea latte made from green tea. The frothy stimulant from Japan is healthy, stimulating and relaxing at the same time. Matcha tea contains ten times more ingredients than other varieties and tastes really delicious.
- Apples: In the bowl there are many important vitamins (A, B and C) that help against mental exhaustion and are good for memory. They also contain the substance quercetin, which protects nerve cells from damage. Oh yes and not to forget: “One apple a day keeps the doctor away”.
- broccoli: The vegetables contain plenty of vitamins, minerals and phytochemicals that keep the brain healthy and fit. These ingredients provide the brain with the necessary energy and stimulate it in its control processes and in the oxygen supply. Broccoli is particularly rich in vitamin C and vitamin B 6, which is responsible for building up the nerve cords and the metabolic exchange of protein building blocks.
- Whole grain bread: The brain needs sugar, but candy bars, cakes and cookies are not right. Whole grain bread provides the body with long-chain carbohydrates, from which the sugar only slowly passes into the blood. This is better for the brain, because it is programmed for continuous output. Our tip: A delicious sandwich with cottage cheese and tomatoes as a snack or supper is just right for you.
- Quark: Lean dairy products have healthy effects on the brain. Because this needs a constant supply of lecithin (contained in milk), which is an important messenger substance for thinking. Quark sounds boring at first. But spiced up with bananas, oatmeal or berries, it can serve as a delicious power breakfast.
As you can see from the list, there are many different ways you can eat healthily and strengthen your brain cells. Even if you may not like some of the foods mentioned, there are several recipes you can try and experiment around with. Because it often depends on the right preparation and how to make the food tasty. There are numerous suggestions on the web, so unpack your apron and treat yourself to a tasty study break between all the study.
Note, however, that the effects of ingesting these foods on learning are not necessarily immediate. Here, continuity is crucial. If you eat healthily all year round and include a mix of different foods in your diet, your brain is well supplied and you are well prepared for upcoming exams!
But it's not just about the right food. In between all that buffalo, don't forget you too to be active in sports. It is not necessary to register in the fitness studio. Just a few small exercises in the room (there are lots of ideas on the internet) or a short run in the morning can change a lot. And if it's only the way to university by bike instead of train.
But not only physically, but also mental training is important for your learning. Reading before going to bed, having a chat with friends in the café or a little music bring the right variety.
Now that you know how and why you should eat healthy and which foods are good for studying, you can go back to university. Create clear content using our interactive learning tools and register here for free. Or are you missing something from our list? Then write us a comment and tell us about yours culinary secret weapon!
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