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集中力をアップさせてくれる4つの食べ物と3つのサプリ

集中力 食べ物集中力をアップさせる方法といってもさまざまあります。その中でも内面から集中力をアップさせるため方法として、食べ物を工夫するというものがあります。

集中力を出すためには脳の働きを良くしたり、体内にある不要なものを取り除く必要があります。そしてそのためには、勉強法を工夫したり休憩を挟んだりするのと同じくらい、口に入れる食べ物は重要になってきます。

そこでここでは、集中力アップにつながる4つの食べ物と3つのサプリメントを紹介します。なかなか勉強の集中力が上がらない人は、これから紹介するものを食べるよう心がけてみてください。

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集中力がアップする4つの食べ物

集中力 食べ物1

よく「○○○を食べれば頭が良くなる」「×××を摂り入れると記憶力がアップする」などと巷で言われるほど、食べ物と頭の良さは密接に関係しています。また「勉強の集中を妨げてしまう3つの栄養素」でも紹介しているように、食べるものによっては集中力が低下してしまうものもあります。

このように、食べ物によって勉強の集中力は大きく変わってきます。ですので、普段から集中力が高まる食べ物を積極的に摂取することで、自然と勉強に対する集中力がアップしていきます。

では具体的にどういった食べ物が集中力をアップさせてくれるのか?一般的に言われているのが次の4つです。

大豆食品
カフェイン

ブドウ糖

ではこれらの食べ物が集中力にどう関係するのか・・・1つずつ解説していきます。

大豆食品【脳の疲労回復】

大豆は豆類の中でもタンパク質の含有量が多く、しかもアミノ酸の組み合わせが動物タンパク質に似ていることから「畑の肉」と言われています。また大豆にはビタミンB2が多く含まれており、エネルギー代謝を盛んにしてくれる作用があるため、疲労回復やスタミナ増強につながります。

さらに大豆は「ブレイン・フード」といわれており、脳の中で情報を伝達する物質に変化して、学習能力・記憶力・集中力などを高めてくれる代表的な食品です。

集中力を高めるには、「レシチン」を摂取することが大切です。レシチンは、人間の体の細胞にも含まれており、脳の働きをサポートしたり、神経を修復するはたらきがあります。

大豆食品はこの集中力を高めるレシチンを多く含んでいます。またビタミンEも多いので、レシチンとの相乗効果も期待できます。

食べ物から摂ったレシチンは、脳の中でアセチルコリンという神経伝達物質に変化し、細胞どうしの情報伝達をスムーズにします。これによって記憶力や集中力が高まるのです。

また大豆食品以外にも、ピーナッツ、レバー、卵黄、ごま油、小魚などにもレシチンは多く含まれています。大豆食品は和食の中で多く使われているものなので、脳の疲労回復をしつつ集中力を高めるために積極的に摂るようにしましょう。

カフェイン【一時的に集中力アップ】

勉強中の眠気を取ったりする時、コーヒーを飲む人が多いと思いますが、そもそもなぜコーヒーがいいのか?それはコーヒーに含まれているカフェインに秘密があるからです。

コーヒーに豊富に含まれているカフェインは、脳を覚醒させるのにとても有効で、ドーパミンやノルアドレナリンの分泌を促進してくれます。他にも利尿作用だったり、偏頭痛緩和、脂肪の分解を促進するリパーゼの活性化など、集中力アップ以外の効果も期待できます。

コーヒー以外にもカフェインが含まれている食べ物はたくさんあります。お茶や紅茶、さらにはチョコレートといったものにもカフェインは含まれているので、自分の好きな食べ物でカフェインを摂取し、集中力を高めていきましょう。

ただし、カフェインを大量に摂取すると血圧を上昇させたり、胃液の分泌が促進され、胃痛を引き起こすことになりますので、注意してください。さらに1日500mg以上カフェインを摂取すると神経過敏・興奮・睡眠障害・顔面紅潮・嘔吐といった“急性中毒症”になるリスクもあります。

また利尿効果もあることから、コーヒーばかり飲みすぎると水分が不足しがちになってしまいます。そうならないためにもコーヒーの飲みすぎには注意してください。

おすすめなのはチョコレートでカフェインを摂取すること。チョコレートにはカフェインに加えて糖質も含まれているため、効率よく集中力を上げることができます。

水【体内の毒素を排出】

集中力を上げる食べ物として意外と見落とされがちなのが『水』です。水は人の約60%を構成する物質で、生きていくうえで欠かせないものの1つです。

摂取された水は体内で尿となり、毒素を排出する作用があります。そのため、水を定期的に摂って体内の毒素を排出することが重要なのです。

またイースト・ロンドン大学とウェストミンスター大学の研究者達の研究によって、知的作業をする前に水を飲むと、飲まない時と比べて反応時間が14%速くなることが明らかになりました。つまり、水を飲むことによって脳の働きを高める効果もあるのです。

ただし、いくら水が必要だからといって大量に飲むのは危険です。特に冷え性の人が水の飲みすぎると体の代謝能力が低いため、体を冷やしてしまうリスクがあります。

飲み方としては、勉強する前に1杯飲み、あとは飲みたくなったらその都度意識して飲むのがポイント。この時、胃に負担をかけないためになるべく常温の水のほうがおすすめです。

これ以外にも水を飲むことによって満腹感が満たされるため、ダイエット効果もあります。脳の80%は水であり、この水を常にキレイにすることが勉強の集中力アップにつながるので、適度に飲んで体内の水を清潔に保ちましょう。

ブドウ糖【脳を動かすエネルギー源】

ブドウ糖は脳を動かす唯一のエネルギー源としており、安静時でも1日120g消費しています。このブドウ糖が足りなくなると思考力や記憶力が落ちるため、普段の食事から積極的に摂取する必要があります。

勉強の合間にブドウ糖を摂取したいのであればラムネがおすすめです。ラムネの多くは原材料がブドウ糖を使用していますし、簡単に食べることができます。

特に甘いものが食べたくなったりとか、イライラしだしたりすると、それは脳がブドウ糖を欲しているサインです。ブドウ糖が不足すると脱力感や記憶力の低下、さらには体温が上がりにくくなってしまうのでこまめに摂るようにしましょう。

普段の生活からブドウ糖を摂取するなら果物が最適です。果物にはブドウ糖の他に果糖と呼ばれる糖類も含まれているため、脳の集中力の回復や維持にはもってこいです。

摂り方については「記憶力アップのために心掛けるべき正しい食べ物の摂り方」でも紹介しているように、朝食で摂るのがおすすめ。効率よくブドウ糖を摂取するためにも日頃の食生活から改善していきましょう。

 

集中力がアップする3つのサプリ

集中力 食べ物2

サプリメントとは、栄養補助食品で、一般の食生活では不足しがちなビタミン・ミネラルなどその他栄養素を簡単に補給できるようにと作られた食品のことです。サプリメントの多くはダイエットや美容などを目指している人に使われますが、集中力アップにも役立ちます。

特に“ビタミン”“ミネラル”“DHA”は食事だけでは十分に摂ることが難しいのでサプリメントで補うと勉強の集中率がアップします。それぞれの特徴については以下の通りです。

1:ビタミン

ビタミンは頭の回転に大きく関わっており、ビタミン不足は集中力ややる気の低下につながります。特に6~8月の夏場はビタミン不足によって夏バテを引き起こす可能性があるため、積極的に摂るように心がけましょう。

ビタミンの中で最も集中力に欠かせないのがビタミンB1です。ビタミンB1は糖分からエネルギーを作るときに欠かせない栄養で集中力をつける働きがあります。

ビタミンB1は豚肉やウナギをはじめ、大豆・鶏レバー・グレープフルーツなどに含まれています。そのため、炭水化物中心の食生活の人は不足しがちになってしまうため、サプリメントで補うと集中力の低下を防ぐことができます。

また、にんにく・玉ねぎ・ニラといった野菜にはビタミンB1を体内で有効に活用する働きがありますので、これらと一緒に摂ることでよりいっそう効果が発揮されます。反対にコーヒーや紅茶はビタミンB1の働きを弱めてしまうので、摂りすぎには気をつけてください。

2:ミネラル

ミネラルは勉強に集中するために必要な精神の安定化を促してくれます。特に牛乳や乳製品や小魚などに含まれている「カルシウム」は神経の興奮を鎮めてくれるためイライラを抑えることができます。

中でも牛乳や乳製品はカルシウムを吸収しやすいので、こうした食べ物で摂取するように。ただそれだけでは足りないかもしれないのでサプリメントで補うのがおすすめです。

またカルシウム以外にも、体内の老廃物を排泄し、血圧を下げるカリウムを摂取することでやる気の低下を抑えることができますし、マグネシウムは体温や血圧を調節してくれますので、こうしたミネラルも合わせて摂るようにしましょう。

3:DHA

頭が良くなる栄養として有名なのがDHA(ドコサヘキサエン酸)です。DHAは脳の働きを良くして記憶力のアップを促してくれます。

DHAは、脳や神経組織の発育や機能維持に必要な成分で、記憶力アップには欠かせない栄養素です。また人の脳細胞のニューロンや、記憶にかかわる海馬にもDHAはたくさん含まれているため、積極的に摂取することで情報伝達や記憶の保持に大きな影響を与えていると考えられています。

またDHAには動脈硬化の原因となる悪玉コレステロールや中性脂肪を減らす働きもあるため、血液をサラサラにしてくれる効果もあります。これによって脳の細い血管まで血液が流れやすくなり、脳に栄養や酸素がきちんと運ばれるようになり、脳が活性化されます。

さらにDHAには視力回復の効果もあることから、勉強で疲れた目の疲れを取ってくれます。こうした働きがあることから受験勉強の学生にはもってこいの栄養です。

DHAは、肉や乳製品などの動物性の食材に多く含まれます。また青魚にも多く含まれており、ブリ・マダイ・さんま・いわし・アジなどが代表的です。

ただし、DHAは酸化されると本来の作用を失ってしまうため、抗酸化作用のあるビタミンCやEやβ-カロチンを含む緑黄色野菜などと一緒に摂るのがおすすめです。またDHAは体内で作ることができないため、食事やサプリメントで積極的に摂ることを心がけてください。

 

まとめ

意外と軽視されがちですが、摂る食事によって勉強の集中力は大きく変わってきます。こうした食事による集中力アップは一朝一夕ではなく普段の生活から心がけることが大切です。

集中力は勉強法を工夫したりするによってもできますが、一番効果的なのは体内から自然と集中力が出ることです。そのためには食事を改善してより集中力が高まる栄養の摂取が必須です。

この機会は食生活を改めて、脳の働きを良くする栄養を積極的に摂っていきましょう。

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