Did you know certain foods can help improve your concentration and focus? We’ve explored some of these in more detail below…
7 brain-supporting foods to include in your diet
From higher amounts of vitamin B to antioxidants, you may soon see a difference in your concentration levels after eating more nutrient-rich foods. And if you’re on the go, check out our range of vitamins and supplements.
1. Blueberries
Blueberries are nature’s best-known brain food. They’re rich in antioxidants1, which can help protect the brain from oxidative stress2, and full of vitamins that contribute to the normal function of your immune system. The combination means you and your brain will have more time and energy to focus on the task at hand.
Recommended intake: 150g daily3
2. Flax seeds
The brain thrives on healthy Omega 3 fatty acids. One of these is called alpha-linolenic acid, or ALA, which you can easily find in flax seeds. ALA has been shown to protect the cerebral cortex – the area of your brain responsible for processing sensory information4. Try sprinkling flax seeds on your porridge.
Recommended intake: one tablespoon (up to five daily)5
3. Oily fish
Another food that’s high in Omega 3 is oily fish. As well as being delicious, oily fish like tuna, salmon and sardines are full of good fats. This includes docosahexaenoic acid or DHA, which contributes to maintenance of normal brain function According to experts, eating oily fish can also lower the risk of Alzheimer’s6.
Recommended intake: 85-140 grams, 2-3 times a week7
4. Eggs
Omega 3 isn’t the only nutrient responsible for brain health. Vitamin B plays a necessary role as well. Vitamin B12 helps contribute to normal red blood cell formation that carry oxygen to the brain8, while Vitamin B4 is essential for regulating your mood and memory9. You’ll find these nutrients and various others in eggs, so always load up before a busy day.
Recommended intake: up to three daily10
5. Broccoli
As far as vegetables go, broccoli is a green superhero that you can enjoy in everything from smoothies to stir-fries. But what impact can it have on the brain? Broccoli is high in vitamin K, which experts have linked to better memory. Some even state that regularly eating broccoli may also prevent Alzheimer’s disease in later life as it slows the breakdown of acetylcholine, a neurotransmitter which helps to prevent the disease11 12.
Recommended intake: at least one cup daily13
6. Green tea
Caffeine tends to get a bad reputation, but actually it can improve your concentration when it’s not consumed to excess14. That’s where green tea comes in. Green tea not only contains less caffeine than coffee, it’s also rich in antioxidants and catechins which helps protect brain cells from oxidative damage and contributes to memory function15 16.
Recommended intake: 3-5 cups daily17
7. Avocados
Avocados are one hell of a fruit. They’re loaded with vitamin K and tyrosine (an amino acid that can raise the feel-good neurotransmitter dopamine)18. And this aside, the healthy fats in avocados are essential to the body’s production of acetylcholine, the brain chemical that aids learning19.
Recommended intake: ½ to a whole avocado daily20
There you have it. Seven foods that will support your brain!If you ever feel a lull, you may find the answer in the kitchen!
Last updated: 29 April 2020
Sources
1 https://alifeofproductivity.com/9-brain-foods-that-will-boost-your-ability-to-focus/
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
3 https://www.sciencedaily.com/releases/2019/05/190530101221.htm
4 https://www.sciencedirect.com/topics/neuroscience/linseed-oil
5 https://www.healthline.com/nutrition/benefits-of-flaxseeds
6 https://www.nhs.uk/news/food-and-diet/oily-fish-and-memory/
7 https://www.healthline.com/nutrition/mercury-in-tuna
8 https://www.canwelivebetter.bayer.com/health/food-thought-why-b-vitamins-boost-your-brain
9 https://www.healthline.com/nutrition/11-brain-foods#section4
10 https://www.healthline.com/nutrition/how-many-eggs-should-you-eat
11 https://www.healthline.com/nutrition/11-brain-foods#section4
12 https://www.bbcgoodfood.com/howto/guide/10-foods-boost-your-brainpower
13 https://www.healthline.com/nutrition/foods/broccoli#nutrients
14 https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00665.x
15 https://academic.oup.com/jn/article/138/8/1572S/4750819
16 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4480845/>
17 https://www.drugs.com/npp/green-tea.html
18 https://www.chatelaine.com/health/wellness/addicted-to-food-sex-stress-it-may-be-a-dopamine-imbalance/
19 https://www.psychologytoday.com/us/blog/your-brain-food/201205/dietary-fats-improve-brain-function
20 https://health.clevelandclinic.org/can-you-eat-too-much-avocado/
