Brain Foods That Help You Concentrate 

Foods can do everything from sharpening your focus to enhancing your memory, your attention span, and brain function.
But does it really work? We can’t deny that as we age our body ages right along with us but the great news is that we can increase our chances of maintaining a healthy brain if we add smart foods and drinks to our diet.

Let’s start with Caffeine, There’s no magic bullet to boost IQ or make you smarter but certain substances, like caffeine, can increase your energy and help you concentrate. Caffeine is found in coffee, energy drinks, and chocolate which gives you that wake-up buzz, although the effects are short-term. But keep in mind more is often less; overdo it on caffeine and it can make you stressed out and uncomfortable.

Eating Breakfast can Fuel Your Brain, skipping breakfast? Studies show that having breakfast might improve attention and short-term memory. Students who eat breakfast are more likely to perform better than those who don’t. Brain-fuel foods include whole grains, dairy, and fruits. Be careful not to overeat it; researchers found high-calorie breakfasts can hinder concentration.

Another food that improves attentiveness is the sugar which is the brain’s favorite fuel source, not the table sugar, but glucose, which your body processes from the carbohydrates and sugars that you eat. That’s why having something sweet can offer a short-term boost to thinking, memory and mental ability.
Although having too much can impair memory so go easy on the sugar without packing on the kilos.

Fish: the ultimate Brain Food, A protein source which is rich in omega-3 fatty acids is the key for brain health. A diet rich with fish has been linked to lower stroke risks, dementia and slower mental decline; in addition, they may play an important role in enhancing memory, especially as we get older. For brain and heart health, eat two servings of fish weekly.

A Daily Dose of Nuts and Chocolate are good sources of the antioxidant vitamin E, which causes less cognitive decline as you age. Dark chocolate also enhances focus because it contains natural stimulants like caffeine and it is powerful antioxidant source.
Enjoy a small amount of nuts and dark chocolate to get all the benefits you need without excess calories, sugar and fat.

Include Avocados and Whole Grains to your diet, blood flow is very important to every organ in the body, especially the heart and the brain. Adding whole grains and avocados into your diet can cut the risk of heart disease and lower bad cholesterol levels which reduces the risk of plaque buildup and enhances blood flow, offering a simple way to fire up brain cells.
Although avocados contain fat, it’s the good fat that helps with healthy blood flow.

Healthy Diet for a healthy brain, avoid overeating and under eating. If your diet lacks the essential nutrients, it can harm your ability to concentrate. Eating too much or too little can interfere with your focus. A heavy meal can make you feel tired, while too little calories can result in loss of concentration.
Have a well balanced and a variety of healthy foods for a better brain health.

What about vitamins, minerals, and Supplements? Although many of the reports on the brain boosting supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon