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Foods That Help the Brain to Focus Better

Chin chin holds a BS degree in food technology. She enjoys sharing important information about health and food-related topics.

Foods that help your brain focus.

Foods that help your brain focus.

Foods for Focus

Do you want to do things without being distracted and remain focused on your task? For sure, you want that. Whether you are working, studying, playing a game, or enjoying your hobbies and favorite sport, you want to be able to concentrate on what you are doing and do it well.

Did you know that when it comes to keeping your mind focused, there are dietary choices that can help improve your concentration? Foods that help keep your brain healthy can also help you focus while studying, answering a test, or doing your work.

Find out which foods you should include in your diet to enable you to concentrate better.

Salmon is rich in omega-3 fatty acids. Image by Camilo Rueda López

Salmon is rich in omega-3 fatty acids. Image by Camilo Rueda López

Foods Rich in Omega-3 Fatty Acids

Fatty fish contain high amounts of omega-3 fatty acids and unsaturated fats, which help improve brain health. This article mentioned that eating such foods helps to lower beta-amyloid in the blood. Beta-amyloid is a protein commonly found in people with Alzheimer's disease, forming damaging clumps in the brain.

Good examples of fatty fish are salmon, sardines, herring, mackerel, and tuna. It is recommended to eat fatty fish twice a week. If you prefer not to eat fish, taking an omega-3 supplement can be an alternative.

Other non-fish good sources of fatty acids are whole grains like flaxseeds, walnuts, soybeans, tofu, Chia seeds, and hemp seeds. Try to eat seeds and nuts every day.

Foods Rich in Vitamin D

The research about the role of vitamin D in cognitive functions usually concludes that a deficiency in this vitamin is linked to increased impairment, particularly in seniors.

It's not yet known what is the exact mechanism by which vitamin D improves cognitive function. Nevertheless, many studies, as discussed in this article, pinpointed this relationship.

The number one source of vitamin D is sunlight, but it can also be obtained from foods, such as fish liver, mushrooms, fortified products, fatty fish, milk, soy milk, and cereal grains.

A mental boost for coffee lovers.

A mental boost for coffee lovers.

Caffeinated Food and Drinks

Almost all people drink a cup of coffee or tea to be awake or more alert. The natural stimulating effect of caffeine helps to energize and give more focus. So consuming something with caffeine like coffee, tea, and dark chocolate can help with concentration.

Besides the boost in concentration, caffeine is found to have positive effects on memory. There had been many research studies about the ability of caffeine to help enhance memories or to better mental function.

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One particular study at Johns Hopkins University revealed that more participants who consumed a 200-milligram caffeine tablet were able to correctly identify the images they studied a day before, as compared to those who took a placebo.

But beware that consuming large amounts of caffeine can also result in a mental crash. If you don't want this side effect, you'd be safe if you drink green tea instead. Green tea contains caffeine and L-theanine, which helps slowly release caffeine into the bloodstream. Therefore, you would have sustained focus and concentration longer.

Drink green smoothies to add more greens to your diet

Drink green smoothies to add more greens to your diet

Green Leafy Vegetables

Research revealed that the consumption of leafy green vegetables such as kale, watercress, spinach, and collard greens slows cognitive deterioration in elderly people. One serving of leafy green vegetables per day is all that is required to help slow down brain aging.

Add greens like kale to your sandwich, or blend in baby spinach into your smoothie to increase your consumption of healthy greens.

Greens also contribute to the fiber you get from your diet. Fiber helps to cut the risk of heart disease by reducing plaque buildup and improving blood flow. A good blood flow offers a simple way to fire up brain cells.

Berries and Flavonoids

Flavonoids are natural pigments of plants that give color to berries. According to research, flavonoids help to improve memory.

Researchers at Harvard's Brigham and Women's Hospital conducted a study that revealed women who consumed two or more servings of blueberries and strawberries weekly showed delays in memory decline by as much as two-and-a-half years.

So, try to eat at least one serving of the following foods every day: Blueberries, blackberries, red grapes, strawberries, raspberries, cranberries, Goji berries, mulberries, and boysenberries.

Ginkgo Biloba is known to increase concentration abilities.

Ginkgo Biloba is known to increase concentration abilities.

Ginkgo Biloba

Ginkgo Biloba has long been used in traditional Chinese medicine for its different medicinal purposes. The Gingko leaves, in particular, are a known nootropic, which means something that enhances brain function.

There are various hypotheses concerning this herb's neuroprotective effect, but Neuropedia talked about a compound called Gingkolide B. Gingkolide B's ability to protect brain cells may be attributed to its anti-inflammatory property or ability to make oxygen available.

One study participated by 1,200 patients saw how Gingko Biloba extract was able to relieve symptoms of memory, concentration and alertness problems. Considering the information above, you may want to try taking standard doses of Gingko Biloba extract 3 times a day to improve concentration.

Additional Reading Sources

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Chin chin

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