Foods do not only boost energy and growth; they influence focus. Healthy eating fuels both your physical and mental health. While there is no single brain food formula to improve concentration, experts advise general healthy dieting. Adequate portions of whole grains, legumes, vegetables, and plenty of fruits go a long way.
Whether for academics or work-related activities, improving focus begins with your diet. Below are healthy brain boosters. They not only help boost focus; they improve memory.
Let’s quickly discuss them.
Research says nuts contain heart-friendly properties. And, of course, a healthy heart and a sharp brain have close links.
A study review suggests nut’s potency in improving cognition and, as well, help avert neurodegenerative diseases.
Another female-based research found women who consume adequate nuts over an extended period had a better memory than their counterparts who didn’t. Vitamin E, antioxidants, healthy fats, and related nutrients in nuts explain their brain-health benefits.
Vitamin E, another key component of nuts, reduces mental decline, by shielding the cell membranes from damage caused by free radicals. This, in turn, increases the brain’s functions and focus.
Although all nuts are suitable for the brain, walnuts –being rich in omega-3 fatty acid – may deliver better results.
2. Oily Fish
Talking omega-3 fatty acids, oily fishes are a common source. Omega-3s aid the development of membranes around body cells — brain cells, inclusive.
Research says high-level omega-3 enhances blood circulation in the brain. The authors also discovered a close link between brain activities and omega-3 levels.
Mackerel, herring, salmon, sardines, and tuna, are typical examples of omega-3-rich oily fish. Flaxseed, nuts, soybeans also contain commendable levels of omega-3.
Broccoli contains high-level glucosinolates, which produces isothiocyanates when broken down. The high-fiber, low-calorie food is ideal for concentration and general brain health.
Isothiocyanates manage neurodegenerative diseases and curb oxidative stress.
Besides, broccoli comes with both flavonoids and Vitamin C, high oxidants that help increase the brain’s performance and, in turn, help stay longer on tasks.
Bok choy, Brussels sprouts, turnips, kale, cabbage, and cauliflower are other good sources of glucosinolates.
Here’s one of the most popular brain focus booster. Coffee is rich in caffeine, a compound that stops adenosine – a substance in the brain that induces sleep.
Besides increasing focus and alertness, another research points to caffeine’s ability to boost the brain’s information processing capacity.
The authors identified that caffeine might increase the brain’s variable and complex activities, a function of the entropy. High entropy increases the brain’s ability to process information and with better clarity.
Besides, coffee is antioxidant-packed and may help sustain general brain performance as one age.
Research says coffee, when consumed over time, may help reduce the chances of Parkinson’s disease, stroke, cognitive decline, and Alzheimer’s disease.
That said, caffeine is notable for sleep distortion and hence may not be ideal for all.
This brain-boosting spice is one of the main ingredients in your curry powder.
Turmeric contains curcumin, a compound that feeds the brain cells.
This high-potent anti-inflammatory and antioxidant compound help increase memory, particularly for Alzheimer’s patents.
The study also suggests curcumin increases dopamine and serotonin — mood-boosting compounds. Curcumin combats depression as much as your depressant does.
Again, curcumin aids the growth of new cells. Growing research shows the compound may reduce or delay mental decline associated with aging.
Using your curry powder, taking turmeric tea, and spicing your potato dishes with turmeric are common ways to dose this compound and stay alert.
6. Pumpkin Seed
If you wish to sustain focus on your task, add some pumpkin seeds to your diet.
A Study says these seeds are excellent sources of antioxidants, which shield the brain from the damaging effects of free radicals. They also provide iron, copper, zinc, and magnesium.
While many researchers focus on the micronutrients — and not pumpkin seed, per se — the more pumpkin seeds in your meals, the higher micronutrients consumed.
7. Dark Chocolate
Dark chocolate comes with a handful of brain-energizing compounds — including caffeine, flavonoids, and antioxidants.
When consumed, flavonoids accumulate around memory and learning departments of the brain. Research authors say the compound supports memory and reduce the effects of aging on the brain.
The study revealed people who had chocolate frequently recorded better results at mental tasks than those who consumed less.
Chocolate, findings say, is a typical mood booster. The sample taken showed heightened positive feelings among participants who consumed chocolate – compared to their counterparts who had crackers.
However, another school of thought considered whether the compound actually boosts mood or it’s appealing taste naturally brings an ecstatic feeling.
That said, smaller doses – too much isn’t healthy – can significantly improve your focus.
8. Green Tea
Green tea is rich in caffeine and I’theanine, two elements that promote alertness and focus.
While caffeine is no news, I’theanine is a compound researched to boost alpha-way activity. The mixture helps the release of caffeine in bits, increasing tranquility and preventing sleep.
When combined, these two ingredients increase the consumer’s focus — with more accuracy and speed.
If the caffeine content is no scare, then green tea is an ideal mood booster.
9. Leafy Vegetables
Good potions of leafy greens are ideal for your brain health. These foods are rich in carotenoids and antioxidants — two compounds that protect the brain.
These vegetables also contain B-vitamin, which is said to improve focus, memory, and overall brain health and functions.
Again, it’s folic acid content helps for a more lucid mental state.
Water is a one-fit-all therapy. Before — or/and while at — your task, drink plenty of water. Water promotes overall brain function, from memory to thought processes.
Water, research says, improves thinking, focus, mental clarity, and creativity. At large, your entire body functions rely on water. So, a simple as it sounds, ‘drink enough!’
In order to focus, eat healthily. The amount of essential nutrients in your diet influences your ability to focus.
That said, while taking too little may not offer any significant result, be not tempted to take too much. Too large or too small portions may negatively influence your focus.
While heavy meals case drowsiness, too little may leave you hungry, and of course, unable to focus.
Staying focus boils to consuming nutritious diets with a fine combination of healthy items.