Focus is needed for anything and everything you do! It’s essential and yet, you may get distracted easily! Memory is another important brain function, and forgetfulness is not good for anyone. Having great recall is a good way to stay productive and focused. The food you eat has a definitive impact on both, your memory and your focus. Certain foods contain vitamins and minerals that help improve focus and boost your memory and hence, you should definitely include them in your diet!
10 foods to improve focus and boost memory!
Blueberries. An excellent food that comes with a lot of health benefits, not just improving focus and memories. They contain antioxidants which stimulate blood flow to the brain and keep the mind fresh. As a result, you can concentrate better for up to 5 hours.
Coffee. Coffee contains caffeine which is a psychostimulant. This helps you stay alert and focused in the short term, giving you a boost of energy. The caffeine boosts brain function and capacity to process information! As a result, you can stay focused for longer and be alert. Don’t consume too much of it and know that it only helps in the immediate short term!
Green tea. This also contains caffeine which helps brain function and mental alertness. Furthermore, it contains an amino acid called theanine, which reduces anxiety and helps you relax. This amino acid increases alpha-wave activity, which increases tranquility and releases caffeine in smaller doses. As a result, it gives you prolonged alertness to improve focus and boost memory.
Water. Sounds obvious, right? You’d be surprised at how many people don’t drink enough water during the day. Water provides the brain with oxygen and electrical energy for optimal brain function, including faster thoughts and better memory processing. This is why drinking water is a great way to wake up your mind and body and to stay focused for long periods of time.
Dark chocolate. Consuming dark chocolate is good for you! It’s not too high in sugar, contains magnesium and a cocktail of antioxidants which help you improve focus and memory. In fact, the specific group of antioxidants in chocolate called flavonoids, gather in the areas of the brain that deal with learning and memory. The magnesium helps you destress and relax as well. Remember, don’t go for the sugary kind, but proper dark chocolate with at least 60% cacao content.
Green leafy vegetables.
Leafy green vegetables have a high presence of antioxidants and carotenoids, which boost your brain power. Rich in Vitamin B and folic acid, they help your memory, concentration levels and provide mental clarity! Greener the leaf, the better it is for you!
Nuts. A great snacking option; peanuts, hazelnuts and almonds are some of the nuts which can help improve focus and boost memory. Nuts are rich in antioxidants, unsaturated fats and vitamin E, which help sharpen memory, brain power and thus, give you an extra edge.
Eggs. A classic breakfast option, it’s probably what you need to set the tone for the day! Super rich in nutrients tied to brain health and power, including vitamins B6 and B12, folate and choline. In fact, choline is a very important micronutrient which helps synthesis of acetylcholine, a neurotransmitter which helps regulate mood and memory!
Broccoli. This vegetable is packed with vitamin K and powerful plant compounds, including antioxidants. Vitamin K is fat-soluble and is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells. As a result, you get better memory and brain power, which improves focus.
Fish. Fatty fish such as salmon, rawas and catfish are great sources of omega-3 fats which are essential to brain development and power. The brain uses this omega-3 to build brain cells and nerve cells, thereby improving your concentration, focus and memory! They even improve blood flow to the brain, thus you can stay more alert!
While eating these foods does not mean you will have perfect recall and never get distracted. But, they will give you a better chance responding to distractions, remembering important details and having improved focus for longer periods of time. The food you eat can impact your sleep, anxiety and stress and it’s a good idea to incorporate them into your diet as well! If you want to assess your focus levels or improve focus, try meditation for focus!
Evolve has a range of guided exercises and audios which help you achieve more with better focus!
Jash is an expert on mindfulness.