Although we tend to lose focus and clarity while we age, many of the youngsters seem to have the same issues and are having a hard time to stay focused during the day. In a world where most people try to live at 90mph, we simply ask too much of our body.
Too much tasks and distractions during the day overstimulates your brain and body, and this affects your mental clarity and productivity. But not only is our busy lifestyle affecting the ability to stay focused, what we put in our mouth during the day is essential to keep our mind clear and happy.
Here are 10 brain foods to help you focus and boost your brain power.
1. Leafy Greens
Leafy greens are packed with brain-boosting nutrients – such as carotenoids, folic acid, and vitamin B6 – to protect your brain and prevent cognitive decline. A study in Neurology has shown that people who eat at least 2 servings of leafy greens – such as spinach, kale, arugula, or Swiss chard – a day improve focus, memory, mental health, and clarity.
Berries are packed with antioxidants that neutralize free radicals in your brain. Free radicals have been linked to age-related effects of dementia, Parkinson’s or Alzheimer’s disease. Antioxidants not only capture these damaging free radicals, they boost blood and oxygen flow to keep your mind fresh and improve long-term memory.
3. Whole Grains
Whole grains –such as quinoa and oatmeal – are packed with fibers and complex carbohydrates (your brains favorite fuel) to keep your blood sugar stable, promote a healthy nervous system, and enhance memory function.
4. Nuts And Seeds
Nuts and seeds – such as walnuts, almonds, ground flax seeds, or chia seeds – are a good source of antioxidants, fibers, iron, magnesium, vitamin E, and omega-3s which are essential for brain development. They slow down mental decline, improve memory, and increase focus and mental alertness.
5. Fatty Fish
Fatty or oily fish – such as salmon, marcel, and sardines – are packed with brain boosting omega-3s. They improve memory, mental performance, and mood. They have been linked to lower the risk of strokes, dementia, or Alzheimer’s.
6. Dark Chocolate
Dark chocolate is packed with antioxidants and magnesium, which improve blood flow and stimulate the production of endorphins and serotonin. It also contains small amounts of caffeine to improve mental alertness and short-term memory. Opt for raw dark chocolate with the highest cacao percentage and the least processing.
Also read my previous article: 7 Reasons To Eat Dark Chocolate Regularly
Avocados improve the blood flow to heart and brain and its monounsaturated fats help to improve the communication between brain cells to aid your concentration.
Bananas are high in potassium, manganese, vitamin C and B6, and fibers to boost memory and focus. Vitamin B6 stimulates the production of serotonin, norepinephrine, and dopamine which support concentration and mental clarity.
9. Green Tea
Green tea contains caffeine and L-theanine, both improve alertness and memory and help you to focus better. But do not overdo it. Green tea is better than coffee due to its theanine that prevents fast release of caffeine which can lead to an energy crash.
Every function of your body, including optimal function of your brain, depends on water. Staying hydrated has been proven to help you think faster, improves focus, and promotes clarity and creativity. So make sure you get enough of it during the day.
Incorporate these brain foods into your daily diet to boost your memory and stay focused all day long.