Harvard recommends this intelligent diet that enhances memory and concentration

Food plays a crucial role in the brain healthand the scientist of Harvard and the Mit, Jeffrey Karp, confirms it. According to his research, a balanced diet not only improves memory and concentration, but also reduces the risk of neurological diseases.

A few days after the launch of his book Lit: Life Ignion Tools: Use Nature’s Playbook to Energize Your Brain, Spark Ideas, and Ignite Action, Karp reveals the pillars of his diet, specifically designed to enhance intellectual performance and optimize brain function.

A breakfast designed for the brain

To start the day with energy and mental clarity, Karp consumes a “bowl of brain potential nutrients”, a combination rich in vitamins, minerals and antioxidants. In addition, it delays your breakfast two and a half hours after waking to enhance gratitude and enjoyment when eating.

For those who do not enjoy oatmeal, Karp recommends eggs with whole wheat bread, rich in hill, an essential nutrient for memory and learning.

Lunch and dinner: a low focus on Fodmaps

Because he suffers from celiac disease, Karp follows a low diet in Fodmaps, avoiding fermentable carbohydrates that can cause inflammation and affect concentration.

Food that avoids:

• Garlic and onion
• Wheat and cereals with gluten
• Fermentable fruits

This strategy has allowed you to reduce digestive discomforts and improve your mental performance.

The importance of brain hydration

Karp points out that proper hydration improves concentration and mood. To guarantee sufficient water consumption, follow these guidelines:

• Drink water with hot electrolytes or infusions.
• Consume at least eight 250 ml glasses a day.
• It includes foods rich in water, such as oranges.
• Take cocoa, which improves brain circulation and reduces inflammation.

Omega-3 and its impact on mental health

According to Karp, Omega-3 is essential for memory and emotional stability.

Key sources from Omega-3:

• Fatty fish (salmon, sardine, mackerel)
• Olive oil and avocados
• Nuts

In addition, it recommends avoiding excess Omega-6, as it can generate inflammation.

Key food for memory and concentration

According to Karp, certain foods can enhance brain performance:

• Green leafy vegetables: Rich in antioxidants and vitamins.
• Whole grains and nuts: They improve blood circulation.
• Green tea: It contains L-Teanina, which improves concentration without causing anxiety.

On the other hand, Karp limits coffee consumption to once or twice a week, since an excess can generate anxiety and affect mental stability. In addition, avoid refined sugars, red meat, alcohol and trans fats.

Does meal schedule matter?

According to Karp, maintaining regular schedules stabilizes glucose and improves brain function. In addition, it supports the intermittent fasting, ensuring that periods of at least 14 hours without eating can reduce inflammation and favor cell regeneration.

Currently, he is experiencing with adaptogens such as the Melena de León and Maca fungus, which could improve stress resistance and mental clarity.

Although there is no unique diet to enhance memory and concentration, Karp recommendations offer a practical guide based on scientific evidence to optimize the functioning of the brain and long -term cognitive health.