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Fri Jan 13 2023

10 Super Foods to Improve Memory and Concentration

The human brain is one of the most complex parts of a living organism. It controls the entire functioning of the body. From ensuring optimal heartbeats to keeping a check on the functioning of various organs, it has a lot to deal with all through the day and night.

Memory and concentration are two crucial tasks of the brain. Both are a must in our day-to-day work, be it at school, home, or office. Various studies prove that keeping this organ well-nourished enhances focus and strengthens memory power.

Getting distracted at work or while studying is a pretty common problem. More so nowadays with social media. Forgetting small and important details from a meeting or a lesson is also quite usual.

Thankfully, there are certain brain foods that energize the mind; after all, this is an energy-intensive organ. When it is energized and healthy, it can maintain concentration levels, and is active throughout the day, remembering all details.

Other than this, nourishing the brain well helps it to stay healthy which in turn, aids in warding off age-related neurodegenerative disorders.

10 Foods That Improve Memory And Concentration

Remember, just like your car needs regular refueling, the brain too needs the same. The right diet empowers it so that you can give your best performance at work and school. Eating wrong will reduce energy levels and cause fatigue and fog the brain.

These are the ten foods that boost memory and concentration.

1. Avocados

Even though they have high-fat content, avocados are powerhouses filled with good or monosaturated fats. These fats have been studied extensively and are known to reduce cognitive decline. They also help maintain healthy blood sugar levels.

Avocados are also rich in vitamin K and folate. This essential nutrient assists in enhancing specific brain functions like focus and memory. This combo also reduces the risks of strokes.

Other than that, the fruit contains vitamins B and C, proteins, and has low sugar content making it a good addition to your daily diet.

2. Fatty Fish

For non-vegetarians, the option of eating fish like trout, salmon, tuna, sardines, and herring helps boost brain health. These fishes are rich sources of Omega-3 fatty acids.

Remember, more than half of our brain is made from fat, and half of that contains Omega-3 fatty acids.

These micronutrients are fuel for the organ as they assist in making healthy neurons, and nerve cells, and supporting proper blood flow to the organ. Studies also show that these fats can help improve learning and memory in human beings.

Research also shows that not consuming enough Omega-3 fats can lead to learning impairment.

Including fatty fish in your daily diet comes with lots of other health benefits, with brain functioning being one of these.

3. Berries

Whether you follow a non-vegetarian, vegetarian, vegan, or gluten-free diet, consume berries like blueberries, blackberries, mulberries, strawberries, and blackcurrants. These are the richest sources of flavonoid antioxidants.

Antioxidants contain micronutrients like catechin, anthocyanin, and quercetin. They are known to minimize inflammation across the body. Particularly in the brain, these nutrients impact how the cells communicate with one another. They also help in forming new connections affecting memory and learning skills.

Regular consumption of berries is also advised to reduce the development of neurodegenerative diseases.

4. Cruciferous Vegetables

Broccoli, Brussels sprouts, kale, and cauliflower are cruciferous veggies containing vitamin K and choline. Both these micronutrients help in sharpening memory.

These veggies also contain vitamin C and other phytonutrients that prevent oxidative stress in neurons. One of the best foods for vegetarians is broccoli as it contains fiber which is another great health booster for the body.

 

 5. Turmeric

Turmeric contains phytonutrients like curcumin which has been widely researched in the last years. Curcumin, a rich source of antioxidants and anti-inflammatory in nature, has been shown to enter the brain directly. 

Though various studies are still being conducted to understand the benefits of turmeric, recent studies show that curcumin aids in improving memory in patients with Alzheimer’s.

Other than that, curcumin enables the production of the happy hormones, serotonin, and dopamine. A few studies show that phytoactive nutrient help combat depression and anxiety. It also contains a brain-derived neurotrophic factor that promotes brain cell growth. 

6. Beetroot

This is a vegetable that has been found to be of great nutritional value, especially for brain cells. It contains antioxidants that help prevent cancers of certain types, helping in flushing out toxins from the bloodstream.

Beetroots also contain nitrates. These help improve blood flow to the brain. This, in turn, improves key functions like mental performance, memory, and learning. 

7. Nuts

A handful of walnuts a day can keep your brain active and alert. Not just walnut, most nuts like almonds, cashew nuts, or pistachios contain high levels of essential minerals and vitamins that are good for mental health.

Besides, these nuts contain antioxidants and have vitamin E which are good for healthy neurons and brain cells. Overall, you can go in for a diet that focuses on the intake of nuts on a regular basis because it will maintain cognitive abilities. 

8. Pumpkin Seeds

One of the richest sources of powerful antioxidants is the seeds of pumpkin. They are extremely good for the mind and the body. Besides, these seeds are rich powerhouses of minerals like Iron, Zinc, Copper, and Magnesium.

While antioxidants fight off harmful radicals, these essential minerals keep the brain happy and robust. How? Zinc is important for nerve signals and its deficiency contributes to numerous neurological conditions. 

Magnesium promotes memory power and learning. Copper is used in controlling nerve signals and the deficiency can cause neurodegenerative disorders. Similarly, iron deficiencies can impair the brain. 

All of these micronutrients have been researched separately and at great lengths. Since pumpkin seeds contain good amounts of these nutrients, it is recommended that these seeds be included in the daily diet. 

9. Tomatoes

The red-colored vegetable contains high levels of Lycopene which is an antioxidant. Regular consumption of tomatoes helps prevent damage from free radicals. 

Besides, the skin of tomatoes is rich in vitamins A and C. Consider adding this vegetable as an integral part of your salad, soups, or snacks. Eating tomatoes raw is highly recommended. 

10. Extra Virgin Olive Oil (EVOO)

Containing good amounts of antioxidants like polyphenols, EVOO is one of the top brain foods. It also contains good amounts of monounsaturated fats too. 

EVOO should be a part of your diet as it fights ADDLs, a type of protein that is harmful to the brain. Not only does it benefit learning and memory skills, but it also helps fight various neurodegenerative and cognitive-related conditions. 

Remember, not to use EVOO for cooking purposes. It should be consumed at room temperature. Add it as a dressing or topping with salads. 

Conclusion

These are the top ten brain foods that help improve concentration and memory. These are nutrient-dense foods that also protect the brain, feeding it with the right amounts of minerals, vitamins, and antioxidants.