Brain health foods that help boost attention and concentration (Part 1)
Healthy Brain Foods
Although there is no magical formula to rapidly boost your brain health, there are certain methods you should do to increase memory, concentration, and focus in the long run.
Nutrition experts advise that the first step in enhancing cognitive performance is eating properly. Are you aware that fruits, beans, veggies, and healthy grains have long been recognized in published studies as good for your brain? Furthermore, you can also boost brain health by selecting the proper kind of lipids in your diet. Undoubtedly, lipids coming from fish can boost your brain health and mental clarity! Instead of using saturated fats when cooking your food, you can also use olive oil or canola oil.
Better brain health has been linked to fish oil containing omega-3 fatty acids. Fish rich in fish oil include the following:
- Albacore tuna
Do you realize that fat makes up more than half of your brain? Fatty tissues are important to carry nerve impulses within the brain. One of the fundamental tasks of lipids or fats in the brain entails acting as the main component of the cell’s membrane or outer coating of neurons.
Omega-3 fatty acids make up half of the lipids in the brain. The nerve cells depend on these omega-3 fatty acids as key building blocks. Therefore, these lipids are essential for memory and learning.
According to research, omega-3 fatty acids may help slow the advancement of dementia, an illness characterized by memory decline. As with learning disabilities, insufficient amounts of omega-3 fatty acids have been linked to the emergence of depression. Omega-3 fatty acids are also linked to an expansion of the grey matter, the part of the brain that controls emotion, memory, and decision-making, in the brain.
Leafy green vegetables
The minerals beta carotene, folate, lutein, and vitamin K are abundant in green, leafy vegetables like broccoli, spinach, and kale. These vegetables may help older persons with dementia prevent cognitive deterioration, according to many studies. These veggies are important for enhancing brain health since they are linked to better memory and learning in both older and younger persons.
According to research, berries can enhance memory. Flavonoids are organic compounds with a phenolic structure that are abundant in berries. Antioxidant, anti-carcinogenic, anti-mutagenic, and anti-inflammatory properties are all possessed by flavonoids. They are perfect as a treatment for a variety of illnesses, from cancer to bacterial infections. Interestingly, the flavonoids in berries have been linked to better brain function.
One long-term study found that among 16,010 people, eating two servings of berries could postpone cognitive impairment by up to 2.5 years. They were either strawberries or blueberries. Additionally, the study demonstrated that even in people who experience cognitive decline or disability, eating two servings of either strawberries or blueberries daily can prevent mental decline.
Alpha-linoleic chemicals and other polyphenolic compounds can be found in walnuts. The latter are omega-3 fatty acids derived from plants. Alpha-linoleic acids and polyphenols are both thought to be important nutrients for the brain. These substances combat oxidative damage and inflammation, two established causes of cognitive impairment.
Antioxidants are abundant in green tea extracts. Do you realize that it has been associated with enhanced intellect, though? Research studies have shown that green tea is connected with better memory and attention, brain function, and anxiety reduction. The researchers emphasized that no one element could account for all of the tea's health advantages. For instance, I-theanine and caffeine in green tea together might enhance mental performance. Nevertheless, their benefits on cognitive function when offered separately are diminished.
Coffee is a common beverage that people drink to combat fatigue and boost alertness. According to a study, drinking coffee considerably enhanced neurological tests in 21 healthy persons. Improvements in decision-making, problem-solving, and learning were also seen in the study participants. Compelling evidence that caffeine can improve cognition, working memory, and attention was presented by the tests used in the study.
The study does have some restrictions, though, which should be taken into account. The study's sample size was extremely small, to begin with. As a result, extrapolating the findings to a larger and more varied population of coffee consumers is challenging. Second, the effects of caffeine on different people vary. The study did not show if there were variations in how the subjects reacted to caffeine.
It is no secret that exercise, a healthy diet, and good sleep can keep your brain and body in great shape. To boost your attention and concentration while you are at work or school, try eating foods that are rich in antioxidants and omega-3 fatty acids listed above. These nutrients are great for supporting overall brain health, and they may also help you stay sharp throughout the day.
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