Thanks to curcumin, a chemical compound found in turmeric , the spice is actually one of the most powerful and natural anti-inflammatory agents. Talk about a super spice! Start your day with this brain food by consuming turmeric eggs and turmeric tea. For even more benefits, combine turmeric with black pepper to help improve absorption and with other spices like ginger and cinnamon for digestive and metabolic support.

It turns out that walnuts can keep you from going nuts. Just munching on a few walnuts a day may help improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness. Go ahead, grab a handful of walnuts and other nuts, such as almonds, pistachios or cashews — or try this brain-boosting smoothie recipe!

Related: Are Eggs Dairy? They include brain-boosting supplements made with ingredients like:. What are the top brain foods?

Below are foods for brain health that experts recommend regularly including in your diet to help stave of age-related cognitive decline:. Beets Beets are root vegetables and some of the most nutritious foods for the brain that you can eat considering they help reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins.

Bone Broth Bone broth is the ultimate food for healing your gut and, in turn, helps heal your brain. Celery For a vegetable with such few calories just 16 per cup!

Dark Chocolate Not all chocolate is created equal. The rule of thumb is the darker the chocolate, the more perks it offers. Egg Yolks On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun.

Extra Virgin Olive Oil Real extra virgin olive oil EVOO is among the top recommended brain foods due to powerful antioxidants that it provides known as polyphenols, as well as healthy monounsaturated fats. Green Leafy Vegetables It turns out that Popeye was onto something with his spinach obsession.

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Leafy green vegetables also contain a plethora of B-vitamins which help metabolize homocysteine an amino acid that plays a role in brain damage, cognitive and memory decline and reduce its concentration in the bloodstream. Thus, these B-vitamins help to prevent long term damage, preserve brain health, and improve focus [14].

Berries are rich in antioxidant and anti-inflammatory compounds, as well as fiber, vitamin C, and vitamin K.

They also have a lower GI content than other fruits, which may help sustain energy levels and alertness. In addition, research indicates that polyphenolic compounds in berries may help protect against neurodegenerative disorders and contribute to enhanced memory and focus [5].

Try adding fresh and frozen, unsweetened berries to salads, smoothies, and morning oatmeal for brain health benefits. Satisfy your sweet tooth cravings and boost brain health with this antioxidant rich treat.

Dark chocolate contains flavonoids and anti-inflammatory agents, which appear to boost energy levels and enhance concentration and focus [6]. Enjoy a small amount of dark chocolate with your morning oatmeal, an afternoon pick-me-up, or as an after-dinner dessert.

Drinks that contain added sugars such as sodas, juices, and alcoholic beverages can increase blood sugar levels and have negative consequences on the brain and overall health. In addition, consuming these sugary drinks will lead to a blood sugar spike and subsequent crash, which wreaks havoc on focus and concentration levels throughout the day.

To cut back on sugar sweetened beverages, you can enjoy some healthy alternatives, such as fruit-infused water, green tea, unsweetened soy milk, sparkling water, or homemade vegetable juice.

In addition, refined carbohydrates often lead to blood sugar highs and lows, which can leave you feeling foggy and sleepy, and impact focus. Highly processed foods are rich in added sugar, salt, and other additives, making them a go-to option for fast energy. However, these foods also include saturated and trans fats, and emerging research shows that these types of dietary fat can negatively affect focus levels [15].

In one study, researchers found that those who consumed a meal higher in saturated fat had more difficulty concentrating and performing tasks over five hours than those who had eaten unsaturated fat meals [16]. Heavy alcohol consumption is associated with changes in brain volume and metabolism, as well as altered neurotransmitter function [10].

In addition, t hungover people report greater perceived effort during task performance [21]. Large fish such as tuna, swordfish, tilefish, and shark can have negative effects on the brain due to their mercury content. Therefore, to maintain your focus and reduce risks for other brain-related diseases, limit your intake of large fish and focus on small fish such as salmon, sardines, trout and herring, instead.

Eat the rainbow. Colorful produce items contain a plethora of brain-boosting vitamins that will help increase concentration levels and boost brain health.

Limit refined simple carbohydrates. These low glycemic index foods will result in a crash, leaving you with a lack of motivation and focus. Instead, choose more whole grain options that will provide more steady glucose levels.

Incorporate brain-supporting foods. In addition, these types of foods may result in improved focus and concentration over time. Eat small, frequent meals. As previously mentioned, the foods you eat play a large role in your ability to focus throughout the day.

Foods with a low glycemic index number will gradually release glucose into your bloodstream, which helps minimize blood sugar swings and optimizes brain power and mental focus.

If you ate a donut a food with a high glycemic index , you would experience a blood sugar spike followed by a subsequent crash, which leads to you feeling unfocused and easily distracted. On the other hand, if you ate a bowl of oatmeal a food with a low glycemic index , you would experience steadier glucose levels, which results in better focus and improved attention levels.

How much you eat also plays a role in concentration levels. Eating large amounts of food at once can lead to crashes during the day, so by eating smaller portions more frequently, you can maintain a more even glucose level and keep your brain operating at full speed.

Food has the power to dictate your mood, energy levels, and cognition. Eat a wide variety of minimally-processed whole foods, and limit sugary drinks, refined carbohydrate, alcohol and high mercury fish to maximize concentration and protect your brain. Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care.

Research shows that certain types of food have a positive and negative impact on productivity, focus, and motivation [ 1 ]. Foods with a low glycemic index number will gradually release glucose into your bloodstream, which helps minimize blood sugar swings and optimizes mental focus.

Berries, nuts, leafy greens, dark chocolate and fatty fish have been shown to support brain function. Conversely, sugary drinks, alcohol, refined carbs and high mercury fish can have a negative impact on cognition and brain health.

Eating smaller portions more frequently will result in even glucose levels and keep your brain operating at full speed. Schulze, M.

Food based dietary patterns and chronic disease prevention. Burgess, L. Medical News Today. Ellis, E. This information is all based off of established academic research.

Our team of psychology and neuroscience PhDs have sifted through hundreds of papers, selecting only the ones of highest quality. You have the fullest confidence in all our recommendations. It goes without saying that drinking water and brain function are integrally linked. But did you know that a lack of water to the brain can cause a variety of symptoms?

All brain function depends on water to provide it with the necessary electrical energy. The brain uses two times more energy than other cells making up the body and water is the most efficient source of this energy than any other substance. The production of neurotransmitters such as dopamine and norepinephrine — responsible for better executive functioning and hormones within the brain also depend on water.

You may have heard that you should aim to drink eight glasses of water per day. However, how much water you should be drinking is actually more individualized than you may think.

According to the Institute of Medicine, your recommended intake is based on factors such as sex, age, activity level etc. In a general sense, for people over the ages of 19, the overall fluid intake per day including anything you eat and drink is 3.

So, this is around 13 cups of beverages for men and 9 cups for women. This recommendation generally seems like a lot for someone who is first starting out but the results are worth it. Here are some tips to help you overcome this challenge. Set a goal Set goals your brain likes! If drinking all that water seems like a daunting task right now, try making the goal more attainable to start out and then work your way up!

This will make it much easier to get into the swing of things. Keep track A habit is easier to build when you can visibly see your progress! Try using apps such as Drink Water Reminder for Android or Daily Water for iPhone to keep track of your water intake.

Have it accessible and convenient Have you ever heard of out of sight, out of mind? This definitely applies here. Try using a litre bottle filling it only a few times throughout your day. Always on the go? Try using a flask-style or a bottle that easily fits into your bag.

Link with other habits If you have been working through creating your own focus formula , this one will look familiar. Developing a new habit is easier when we link it up with other habits.

This means that a well-functioning gut is essential for sending the brain the kind of chemical signals that keep help us functioning at our best. A poor-quality diet can cause our bodies to release more inflammatory cytokines, which studies show can contribute to inflammation that can wind up damaging the brain.

While inflammation helps protect us against illnesses and repairs the body when you do something like cut yourself, chronic inflammation is a different animal. Containing both vitamin K and folate, avocados help prevent blood clots in the brain protecting against stroke , as well as help improve brain functions related to memory and concentration.

Plus, they have the highest protein and lowest sugar content of any fruit. Not too shabby! Beets are root vegetables and some of the most nutritious foods for the brain that you can eat considering they help reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins.

The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels.

Try them in this borscht recipe. Proving that great things do come in small packages, blueberries and other berries like strawberries, blackberries, raspberries, etc.

are fruits that experts recommend consuming daily. For starters, blueberries are one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration, cognitive decline and stress.

Get your daily dose of brain berries in an omega blueberry smoothie or in a healthy blueberry cobbler. Bone broth is the ultimate food for healing your gut and, in turn, helps heal your brain. This ancient food is full of benefits, ranging from boosting your immune system to overcoming leaky gut, improving joint health and overcoming food allergies.

Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory.

Bone broth is what I prescribe most frequently to my patients because it truly helps heal your body from the inside out. Your mom got it right when she told you to eat your broccoli. Along with related veggies like cauliflower, kale and Brussels sprouts , broccoli is one of the best brain-healthy foods out there thanks to its high levels of vitamin K and choline , which can help keep your memory sharp.

Additionally it contains a number of phytonutrients that protect brain cells against oxidative stress. For a vegetable with such few calories just 16 per cup! Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome.

Both provide extra benefits and taste great in things like stir fries and soups. Not sure where to begin with eating more celery?

Try my easy ants on a log or refreshing super hydrator juice recipes. When it comes to your brain, it can help suppress cells that are responsible for inflammation. It may also help with memory loss as you age and fight bad bacteria that hang out in your gut. Get your dose of coconut oil in this coconut crust pizza.

Real coconut milk and coconut flakes also provide healthy fats and even some fiber for gut support, too. Not all chocolate is created equal.

In fact, dark chocolate can actually be very good for you! Chocolate is chock-full of flavonols, which have antioxidant and anti-inflammatory properties. Studies show cocoa can increase cerebral blood flow and cerebral blood oxygenation — plus it can help lower blood pressure and oxidative stress in the brain and heart.

Most of the chocolate you see on supermarket shelves is highly processed and is not considered a great food for the brain. Skip milk and white chocolates, and opt for a minimally processed dark chocolate with at least 70 percent of cocoa.

Satisfy your sweet tooth with these dark chocolate almond butter cookies or chocolate-covered berries. On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. November 24, 3 min read.

Boost your peptide intake naturally by consuming these nutritious, collagen-rich foods. Read on to learn more about how to get peptides naturally. Foods To Improve Concentration and Focus.

What helps your brain focus? There are several small lifestyle changes that you can make to help you achieve a better sense of focus: Minimize distractions Turn off your cell phone and social media notifications. Exercise Exercising at the beginning of the day does more than just benefit your body — it could also increase your ability to focus and concentrate throughout the day.

Avocado Add in one avocado per day to reap benefits like supported or enhanced cognitive skills. Nuts Chock-full of protein, vitamin E, and healthy fats, regular consumption of nuts may protect healthy brain function. Start your day with mindfulness and intention by making tea mediation a part of your daily ritual and allowing your body and mind to reap the benefits.

Cordyceps are adaptogens, known for their numerous benefits to human health. Read on to learn if Cordyceps Sinensis or Militaris is right for you. Blog Topics Education Health Usage Recipes. Lutein contains a carotenoid or pigment found in fruits and vegetables and was primarily known as a nutrient which promotes good eye health.

However, research has shown that it is also a key player in enhancing learning, memory and maintaining brain function. Spinach is loaded with iron, helping keep our energy levels up throughout the day. It also contains vitamin B which helps optimize brain function and Vitamin E which promotes brain health by blocking free radicals and optimizing blood flow.

Kale is an absolute nutrition bomb! Containing almost as much vitamin C as an orange and a great source of vitamin B can not only ward of stress, improve mood and can act as an antidepressant , but it can also halt memory loss and slow down ageing effects in the brain.

Replace with blueberries! Need some complex carbohydrates to get you through the morning? Try having oatmeal topped with blueberries to keep you in the zone! However, fruit juices are just as big of a culprit towards our sugar intake.

In fact, a study published in Neuroscience shows that high-sugar diets are associated with a decline in short and long-term memory, cognitive flexibility, and the ability to problem solve. So next time you reach for juice or soda, be good to your gut and brain, instead opt for sparkling water or a low sugar tea.

This is one of the go-to toppings for sandwiches but eating cured meats such as prosciutto, bacon, pastrami, ham and capicola too often can leave your brain foggy.

This can leave you feeling dehydrated and as we covered at the beginning of this article, this leads to more difficulty concentrating.

Not only that but processed meats have also been associated with general cognitive decline. You can replace these high-salt meats with avocado to keep you going and your body balanced. Micro-habits from research to measurably enhance your focus and concentration.

Adding these changes to your daily habits can have large and lasting positive effects on your brain health. Being more mindful with our food choices throughout the day can have a huge effect on our short-term focus and long-term cognitive health.

Try them out while avoiding some of the common culprits and watch your productivity increase. Eating your way to focus and concentration.

Water boosts focus source — verified-pixel. source — medicalnewstoday. source — australianavocados. source — loveonetoday. source — huffingtonpost. source — taste.