All colleges and universities in the country, including our country, want to do their best during the exam days so that they can improve their future by achieving their career goals or desired jobs. (16 best food for improving concentration and memory)
But, despite almost all the students working hard all year, they often have the same complaint that whatever work exam preparation they do throughout the year and night.
on the exam day, they forget the answers to many questions on the question paper. Who used to know them well.
In such a situation, despite working hard, the examinations of these college students are useless and their results are also poor.
This has a very negative impact on his career and future. Now, just think that after seeing your question paper on the exam day, you will also remember the topics that you have read summarily….
How was it? Your memory should be strong for this. College students can surely perform well in every exam by increasing their memory power and studying carefully.
Now, the most important question is, how can you improve your memory and concentration?
For this, your mental health should be strong. Just as healthy and nutritious food items make your body healthy and strong, similarly, nutritious food items are very important for your brain.
How can college students of the country and the world improve their concentration along with increasing their memory power?
In this article, information about such healthy and nutritious food items is being offered for your convenience.
What can help with concentration and memory?
Here are 5 tips to improve concentration and memory-
Get organized: Choose a specific place for everything and then keeping them there constantly will help reduce stress in life.
Doing everyday tasks in an organized way makes your mind-independent which helps to focus on the important things.
Socialize: Spend time with people you feel good about spending time with. Socialization reduces anxiety and increases confidence.
Which relieves stress. Reducing the use of technology (i.e, sitting in front of your computer, phone, or tablet) also improves your brain health and allows you to think more deeply.
Exercise regularly: Exercise does not only exercise the body, it also helps in exercising your mind.
Diseases such as obesity and overweight can eventually cause serious brain damage.
Besides, not exercising regularly causes plaque formation in the arteries and your blood vessels begin to lose the ability to pump blood effectively.
Due to the formation of plaque, the amount of oxygen and nutrients that the blood reaches your brain reduces.
You can also exercise through some interesting activities like swimming or joining a sports club.
Yoga: Yoga also changes your brain. Research suggests that in addition to reducing stress, anxiety, and depression, yoga protects the brain from shrinking with age.
Interestingly, yoga mainly prevents the left hemisphere of the brain from shrinking, which is associated with positive emotions like euphoria and happiness.
Get enough sleep: Every person must get enough sleep for 7-8 hours. During sleep, the brain stabilizes recently received information and memories.
By getting enough sleep, you cross the full spectrum night cycle which is necessary for a good brain during waking.
A small nap taken during fatigue during the day recharges your brain.
Here are 16 food for improving concentration and memory
Such fish, which contains healthy oil, improves brain health. Oily fish is a good source of omega-3 fatty acids.
Omega-3s help to form membranes around every cell of the body, including brain cells.
Therefore, they can also improve the structure of brain cells called neurons.
According to a 2017 study, blood flow in the brains of people with high levels of omega-3s increased.
These results suggest that omega-3 rich foods can increase brain function.
The following fish can be consumed for fat fish.
Mackerel,
Hilsa (Herring),
Salmon,
Sardines,
Tuna,
Eating a few nuts every day keeps your heart and mind completely healthy and fit.
Along with your parents and friends, in many advertisements, you are told many benefits of eating nuts.
Our mind gets many benefits from eating almonds and walnuts. These nuts are a very good source of vitamin E, and vitamin E maintains the intellectual level of every person.
Nuts contain a lot of essential oils and amino acids which help a lot in increasing our concentration.
Eating nuts and seeds can be good for the brain. They contain omega-3 fatty acids and antioxidants.
According to a 2014 study, consuming more walnuts keeps brain function better in old age.
Nuts and seeds are good sources of vitamin E. Protect cells from oxidative stress caused by free radicals.
Sunflower seeds,
Almonds,
Hazelnuts,
Vitamin E is found in So you can consume them if you want.
Eating whole grain/whole grains also gives a sufficient amount of Vitamin E.
Whole grains are a good source of vitamin E. Therefore, to improve brain power, you can use the whole grain below.
Brown rice,
Barley,
Bulgur wheat,
Oatmeal,
Whole-grain bread,
Whole-grain pasta,
Consuming turmeric is beneficial for the whole body. But it has been said to be more beneficial for the brain.
Turmeric, the active ingredient of turmeric, crosses the blood-brain barrier. Which means that turmeric can directly benefit brain cells.
Turmeric is a powerful antioxidant and inflammatory compound. Use of which can improve memory.
Eating this relieves depression and apathy and helps new brain cells to grow. Therefore turmeric can be mixed with milk, tea, etc.
Eggs contain many nutrients associated with mental health, including vitamins B6 and B12 folate, and choline.
Choline is an important micronutrient, which the body uses to make acetylcholine. It is a neurotransmitter and regulates mood and memory.
Choline is found in good quantity by eating eggs. Egg yolk is the best source of this nutrient.
550 mg of choline should be consumed daily for men. An egg yolk itself contains 112 mg of choline.
It is important to discuss everyone’s favorite here – chocolate. But here we are talking only about dark chocolate.
Dark chocolates are bitter and contain a lot of coca. Flavonoids are also very high in coca which increases our memory power.
There is also a small amount of caffeine in it, which increases your mental alertness, and also contains magnesium which keeps us stress-free.
Dark chocolate keeps our mood good. However, do not eat dark chocolates in large quantities.
You will get benefit only by eating dark chocolates in small amounts and your memory and concentration will increase.
All these food items are easily found in the local markets. College students can easily buy them for fewer rupees.
Of course, eating these food items in limited quantities will greatly benefit college students.
Flax seeds or flaxseeds increase your memory power and these seeds are easily found at most grocery stores.
College students buy roasted flax seeds as it will not be possible for you to roast these seeds in the hostel room.
These flax seeds contain a lot of magnesium, vitamin B group, omega-3 fatty acids, and fiber.
All these nutrients are very important to increase your concentration, reduce body weight, and maintain good mental balance.
Finely grind these seeds and eat them. Sprinkling these seeds a little on cereals, yogurt, oatmeal, salads, and other food items is a good way to eat.
Lack of polyphenols can affect memory. Soy products contain polyphenols called isoflavones.
These act as chemical antioxidants and can also help in providing health benefits to the whole body including the brain.
Consuming pumpkin seeds is also very healthy to keep the mind healthy. It contains zinc.
Zinc increases memory power. It also improves thinking skills. Children should also give it to eat so that their memory capacity can be further developed.
Of course, most college students do not want to eat green vegetables or green leafy vegetables, but eating green vegetables is very beneficial for the mental health of college students.
These contain a lot of antioxidants, carotenoids, which increase the power of your brain.
There is also a lot of vitamin B in these vegetables, which increases your memory and concentration, as well as all your mental health.
The folic acid of these vegetables increases your mental stability.
Spinach, broccoli, eat plenty. These contain vitamin K, lutein, folate, beta keratin, etc., which keep the brain healthy.
Studies have shown that antioxidants especially blueberries protect the brain and may reduce the effects of age-related diseases such as Alzheimer’s disease and dementia.
Pomegranates (pomegranate juice without sugar) are also a good source of antioxidants.
Tea also contains antioxidants. The small amount of caffeine consumed by tea can help increase memory.
Dark chocolate contains many natural stimulants, including antioxidants and caffeine, which are useful for boosting concentration and memory.
The brain is made up of about 80% water. Not drinking water (dehydrated) for a long time or not drinking enough water does not make the brain function properly.
Walnuts are very healthy for the brain. Many nutrients are present in it, which improves the health of the brain.
Eating walnuts increases brain function. The brain remains active. Walnuts contain vitamin E, copper, manganese, which increase brain power.
Milk is rich in vitamin B6, B12, calcium, magnesium, and potassium. All these nutrients help to increase memory.
Apart from this, milk protein also helps in improving the brain performance of stressed people.
Coffee helps a lot in increasing concentration. Apart from this, it also delivers antioxidants to the brain.
Caffeine is especially needed in the body. Consuming a limited amount of caffeine is very beneficial.
Spinach is found in high amounts of magnesium and potassium, which proves to be very helpful in increasing memory as well as enhancing learning ability.
Apart from this, spinach also contains a lot of vitamin B6, E, and folate. Please tell Folate is very beneficial for health.
Folate deficiency causes memory loss and Alzheimer’s.
You cannot become intelligent only by eating almonds. Some fruits also affect to sharpen the memory.
Pomegranate has the most nutrients. Eating pomegranate not only increases blood but also increases memory.
Generally, the sharp mind of any person depends on his mental health. It is believed that if the mind is healthy then memory will also be better.
Some Techniques for improving concentration and memory
Write: Writing produces oxygen-rich blood flow in those areas of your brain that increase your memory.
If you are a student, you can make notes while writing or write a blog – all these activities increase your ability to remember you.
Visual Concept: The best way to increase memory and remember things is to visualize in your brain what you are reading or listening to.
Pay attention to the photographs, charts, and other graphics that appear in your book.
If you are not studying a book, try to create a mental image of what you are trying to remember. The more clear this mental image is, the more you will remember.
Teach someone else: Reading out loud is considered useful to improve memory.
Next to this idea is the fact that psychologists and teachers have found that when we teach something or a concept to someone else, we can remember it very easily.
Pay attention to your surroundings: It is associated with being conscious. Practice making a mental photograph of the surroundings and your surroundings. Pay attention to everything – fragrance, people, weather, etc.
Avoid multitasking: Studies have shown that our brain cannot efficiently switch between tasks, which means that when you do multiple tasks at once, you are doing nothing. Would have been Research has also shown that while multitasking we learn less and waste our time more.
Develop creativity and learn new things: learn a new language, play musical instruments, do painting, increase your vocabulary – by learning new things, and doing creative work, the brain remains active.
Repeat things: If you want to establish memory in your mind, repeat it again and again. Like when you meet a new person, repeat their name when you join hands (“Hi Harry”), say their name again when you are ending the conversation (“It was nice meeting you, Harry”). If you find it strange, you can say it in your mind.
Create connections: You can improve your memory by making connections to what you see in your routine.
As an example – remembering a particular sign of the road you go through, such as a big shop or showroom or hospital, makes it easier to remember the road.
To remember a telephone number, you can remember it by connecting it to your birth date or year of marriage.
Test yourself daily: Throughout the day, take a little test of yourself – for example, when you leave a shop, ask yourself what you saw in the shop, the location of the different classes, about the shopkeeper; His / her hair, eyes, and shirt color, etc. Test yourself, this will improve your memory power.
Laugh out loud: Research suggests that laughter improves short-term memory.
Laughing increases the secretion of a particular type of hormone (endorphin), which increases your reasoning capacity and reduces stress.
listen to music: Research shows that some forms of music have been very helpful in improving memory.
Information that is learned when listening to a particular song or collection can often be remembered by thinking about the same song or singing it in the mind.
Songs and music can play an important role in bringing back special memories.
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