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If you're looking to improve your ability to focus, learn and be productive, make sure you're getting the following five vitamins and minerals.
A new article says on the “Start Something!” platform.
Remember to consult your doctor before using any new food supplement.
1. B vitamins
Everyone knows that B vitamins restore strength, concentration and alertness. In other words, using vitamins of this group, you will be more energetic and flexible, and your cognitive abilities – will improve According to research, if a person is deficient in B vitamins, it is harder for them to study, they have less energy and they are more prone to distractions.
The first thing you need to do is make sure you are getting enough vitamin B-3 (nicotinic acid ), B-9 (folic acid) and B-12, which provide optimal levels of concentration and performance.
Sources: kidney beans, potatoes, asparagus, eggs, cheese, spinach, avocado, crab meat, milk.
2. Vitamin D3
This is one of the best supplements for improving concentration. It is critically important for the proper functioning of the nervous system (brain speed) and more than two hundred other body processes, from your mood to bone health.
The risk of vitamin D deficiency is especially high in vegetarians and vegans. .
In general, vitamin D3 – it's one of those nutritional supplements that will help most of us consistently perform better at work.
Sources: 20-30 minutes on sunfish, salmon, herring, sardine, tuna, oysters, shrimp, mushrooms.
3. Omega-3 fatty acids
Omega-3 is needed to optimize many body functions, such as vision, heart rate, liver function, and others. However, the reason Omega-3 fatty acids make this list is because they are extremely beneficial for cognitive abilities.
In today's society, where low-fat diets are popular, many people suffer from Omega-3 deficiency, which increases the risk of obesity, diabetes, depression and a number of other problems associated with ADHD in children. In addition, a person's ability to concentrate may deteriorate.
Sources: salmon, oily fish, oysters, sardines, anchovies, caviar, chia seeds, flax seeds, walnuts, dairy products, beef.
4. Vitamin C
Vitamin C – it is part of the process of generating the neurotransmitter norepinephrine. Norepinephrine controls attention and reaction. Thus, vitamin C indirectly improves your concentration.
In addition, it also provides protection against oxidative stress (such as from alcohol), medications, and normal stress.
Sources: blueberries, kale, chili peppers, thyme, spinach, kiwi, broccoli, Brussels sprouts, lemons, strawberries, papaya and oranges.
5. Magnesium
According to clinical research data, magnesium helps build bone mass, perform better during exercise and ensure proper blood sugar regulation. In addition, magnesium is involved in thousands of chemical reactions in the body, making it an integral link between all your organs.
Magnesium plays an important role in the conversion of many B vitamins into their active form, and also improves memory in the long term.
Sources: almonds, cashews, dark chocolate, avocado, seeds, spinach.< /p>