Food is not only sustenance for the body, but also an essential element for the mind for increased focus. You can observe that it’s more difficult to concentrate when you are hungry.
While all foods can make us feel full and satisfy our hunger, not all food is good for increased focus. Hence, you have to choose the right brain food for you to stay sharp.
Brain Foods for Increased Focus:
Whether you need to review for an exam or you are preparing for a work presentation, you need to munch on something good that will enhance your mental focus. Below are some of the foods that can help boost your brainpower:
This fruit from the berry family contains antioxidants that help slow down the deterioration of memory and motor coordination, which are usually associated with aging.
According to a recent study, adults who eat blueberries or drink blueberry juice regularly have a significant increase in their brain activity, blood flow, and memory compared to those who aren’t consuming blueberries.
It is because the flavonoids found in this fruit optimize brain health and prevent age-related memory loss. Furthermore, blueberries also help lower the risk for dementia, reduce the effects of Alzheimer’s and help increase concentration and focus.
Blueberries are also rich in fiber but low in calories and sugar, so there’s no risk of diabetes.
Fish such as salmon, mackerel, tuna, sardines, pilchards, kippers, and herring are good sources of omega-3 fatty acids, and hence, help improve brain functions. Omega-3 aids in building the membranes around the brain cells and improves the structure of the neurons.
According to a study conducted in 2017, people with high levels of omega-3 intake have an increase in their brain’s blood flow. Moreover, there’s also an improvement in their logic and cognitive abilities.
This is good news for chocolate lovers. Yes, dark chocolates are considered brain food essential for increased focus. Chocolates are made from cocoa, which contains an antioxidant called flavonoids (also found in blueberries) that’s good for brain health. Our brain is very susceptible to oxidative stress, which results in age-related brain diseases and cognitive decline.
Researches also show that eating dark chocolate helps improve brain plasticity, which is very important for learning. Thus, if you want increased focus during your review time, munch on these dark chocolates.
Nuts and Seeds
Both nuts and seeds are good sources of Vitamin E, which helps protect the brain cells from oxidative stress caused by free radicals. By consuming nuts and seeds more than usual, you are helping improve your brain health as you age. Nuts and seeds also help decrease the risk of Alzheimer’s disease.
Munch on sunflower, almonds, and hazelnuts as these happy bites are good for healthy brain function. They are also rich in amino acids and essential oils that aid in increased focus.
When our body feels weak, we can’t function well. The same goes for the brain. If you want to have an increased focus and concentration, you have to have enough energy in your blood to the brain.
One way to attain this adequate supply of energy is to eat whole grains, which has a low score in the glycemic index. These whole grains release their energy slowly into the bloodstream, which helps keep you mentally alert throughout the day.
Whole-grain foods include barley, brown rice, bulgur wheat, oatmeal, whole grain bread, and whole-grain pasta. These foods will help you prevent brain fog and irritability.
Avocado contains high monounsaturated fatty acids, which help protect the glial cells in the brain called astrocytes. The brain cell provides support to the information-carrying nerves.
Aside from the refreshing goodness of avocado, this fruit is also a great inclusion to the diet of those with neurological disorders such as epilepsy because of the neuroprotective abilities of the monounsaturated fatty acids it contains.
These monounsaturated fats help reduce blood pressure and, therefore, lower the risk for cognitive decline.
Like the other brain foods, green tea is also rich in antioxidants that help prevent oxidative stress—consuming green tea aids in increased focus since it contains caffeine and L-Theanine.
Caffeine is known to improve focus and alertness, while L-Theanine is an ingredient that helps increase the alpha-wave activity, which allows release caffeine slowly into the body.
This staple morning food is rich in vitamins B6, B12, and folic acid. These vitamins help reduce homocysteine in the blood, which is associated with a high risk of stroke, Alzheimer’s disease, and cognitive impairment.
If you consume eggs regularly, there will be less brain shrinkage, and you will have improved cognitive performance, especially among adults. Egg also contains choline, which is vital for the memory-boosting function of the brain.
Milk and Soy Products
Milk and soy products contain essential nutrients that help improve memory. Moreover, soy products also help enhance estrogen production, which is necessary for the functioning of the body organs.
Soybean also contains an antioxidant called polyphenols, which reduces the risk of dementia and helps improve cognitive abilities among adults.
Nourishing the brain is just as important as nourishing the body. If you want to avoid the risk of age-related mental diseases such as Alzheimer’s and dementia, you better include these foods in your diet as early as now.
Besides consuming these foods, Opt Health also has some programs and products aiming to improve the wellness of men. Opt Health is a new platform that aims to improve the total wellness of men through different treatment options and to deliver custom in-home treatments based on their blood work.
You can also watch the video above to find out how these brain foods help in increased focus and concentration as well as improving the memory and cognitive skills of the brain. Share your own tips in the comments below.