As we age , our body ages with us . Your brain needs fuel to function. Specific nutrients are needed to help build and maintain your brains neurological structures. Here are seven types of food that you can start incorporating in your diets
Whole Grains
Studies have found that children who included a high fiber, complex carbohydrate food in their diet performed better in school , showing a 20 percent improvement on memory tasks. Whole grains provide a good source of sustained energy , It digests more slowly than refined grains and keeps you full for a longer time .
Nuts
Nuts are great for your body in the long-term. Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with less cognitive decline as you age . They are also rich with essential oils and amino acids that aid your focus . an ounce of them a day (28 g) is all you need to get this benefit.
Seafood & Fatty Fish
Fatty fish contains omega-3 fatty acids which “aid memory, mental performance and behavioral function”. People who are deficient in omega-3’s are more likely to suffer from poor memory, mood swings, depression and fatigue. Studies has shown that fish helps to improve your concentration and mood. Some of the main sources of fatty fish are “salmon, trout,herring, and sardines”
Blue Berries
Blueberries get their rich color from compounds called anthocyanins, which act as potent antioxidants in the body and shield cells from damage. Anthocyanins may reduce your risk of cancer, heart disease and stroke. Studies have shown that diets rich in blueberries have improved the learning and muscle function of aging rats , making them mentally equal as younger rats .
Avocado
Avocados are powerhouses that are packed with good fats and nutrients that help to improve many aspects of our brain function.
Unlike most fruits which are mostly carbohydrates, avocados are 75% monounsaturated fats (the healthy fat). Monounsaturated fats aid in the production of acetylcholine which is the chemical in the brain responsible for memory and learning. Furthermore avocados are also high in tyrosine-amino acid , Vitamin K and Folate.These are especially good at keeping your attention focused and your memory on point.
To top it all off, avocados do not only have the highest protein and lowest sugar content of any fruit, but they will also keep your blood sugar level stable throughout the day.
Coffee
Sure, it might seem obvious that coffee would elevate your mood and help you focus, but did you know that two to three daily cups have been linked to both long- and short-term improvements in memory? A 2009 study found that by adding cinnamon to your coffee even just the smell of this spice can lead to increased feelings of alertness and decreased frustration.
Chocolate
Chocolate can help you focus for a number of reasons. First, it contains a small amount of caffeine, which has been proven to heighten mental alertness. Dark chocolate contains magnesium, it helps you de-stress, and it also stimulates the release of endorphins and serotonin, which make you feel good and improve your mood. However this does not mean you should chomp down on a huge bar of chocolate every day, but it does mean that incorporating a small portion of dark chocolate in your daily diet can significantly boost your focus .
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Sources :
https://www.webmd.com/add-adhd/ss/slideshow-brain-foods-that-help-you-concentrate
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