Eating the right foods keeps us healthy and productive. All the nutrients our brain needs come from the food we choose.
Making healthy food choices is the foundation for staying strong and fit. Additionally, it is important to consume the right portions of essential foods, especially for your brain. A balanced, healthy diet will include the following foods to help you stay focused and improve your concentration and memory.
Berries and Dark Green Leafy Vegetables
The brain consumes up to 50% of the oxygen we breathe, which can result in the release of free radicals that cause the brain to age. Berries and dark green leafy vegetables contain pigments that act as strong antioxidants to combat these free radicals.
Whole Grains
Brown whole grain cereal, bread, pasta, and brown or red rice provide a slow and steady supply of glucose that fuels your brain throughout the day, helping you concentrate and stay focused.
Oily Fish
Salmon, trout, mackerel, sardines, and herring provide omega-3 fats, which are not only important for brain function but also for the heart and joints.
Nuts and Seeds
Snacking on pumpkin seeds or walnuts offers plant-based sources of omega-3 fats. Nuts and seeds are also rich in vitamin E, which helps prevent the decline in brain function as you age.
Coffee
Coffee can increase energy and alertness, improve short-term memory, and enhance both physical and mental performance. However, it is important not to overdo it. Limit your intake to 4-5 cups of brewed coffee per day. Remember that caffeine is also present in tea, soft drinks, and energy drinks, so you don’t want to exceed the recommended limit of 400 mg of caffeine per day.”
