Top 5 Foods to Keep Your Brain Healthy & Focused

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Keeping your mind on the job may not just be a matter of applying yourself (so all those teachers were, in fact, wrong!).

With so much medical research funding being directed into aging, some interesting findings are emerging about the effects of nutrition on brain health and agility…

There are five foods that are essential to brain function:

1. Fish especially shellfish
2. Berries, especially blueberries
3. Nuts, especially walnuts
4. Lean meat
5. Green vegetables

Protector Foods

Researchers in Chicago recently found that foods rich in omega-3 fatty acids, antioxidants and folate (a B group vitamin) protect the “electrical paths” of the brain keeping your thoughts and memory clear and staving off dementia and Alzheimer’s disease.

Participants in the study who had diets rich in olive oil, fish, tomatoes, nuts and broccoli were found to reduce their chances of suffering from Alzheimer’s disease by around 40%.

Concentration Foods

While sugar is well known for causing concentration lapses in children, other carbohydrates might also pose a risk. Researchers investigating dietary control of ADHD symptoms have found that a protein based breakfast (containing sufficient iron for your dietary needs) and a severe limiting of carbs and animal fats assisted ADHD sufferers to better concentrate.

Lean meat, fish and many bran cereals can deliver iron and protein as well as some legumes. Reducing your intake of food additives and highly processed foods can also assist with better concentration.

Memory Foods

Foods rich in the phytochemical anthocyanin have been shown to dramatically improve memory – and no, unfortunately it’s not a food additive in your favorite junk food, it’s the natural coloring agent of blueberries.

Blueberries are a wonder food in so many ways and the dramatic improvement in your memory will help your remember them all!

If you absolutely can’t stand blueberries or they are not available in your area, try a few cherries or strawberries, other reasonable sources.

James Joseph of Tufts University, who conducted the study said that the anti-oxidants in the berries and fruits controlled free radicals responsible for harming individual brain cells.

Green vegetables are also high in anti-oxidants and are available all year round.

Foods rich in zinc have also been shown to improve memory. Oysters and other shellfish are among the best known sources of zinc but if you can’t stand the taste, try pine nuts or pecan nuts instead.

Cognitive Function Foods

Keeping your reasoning and learning skills sharp is a top priority, especially as we age. Science Daily reports that diets containing a minimum of 2% walnuts reversed aging related cognitive and motor deficiencies in rats.

In layman’s terms, walnuts can make old rats think quickly again. Again, seafood, blueberries, strawberries and cherries are also associated with better cognitive function.

Sleep and Relaxation Foods

With such extreme complexity, the brain requires sufficient quality sleep to function at its peak.

Although stimulants like caffeine assist with concentration in the short term, their negative effect on sleep can create a vicious cycle that is difficult to break. Similarly, using alcohol or prescription drugs to relax and sleep can cause brain cell damage that in turn impairs the brains ability to function well.

Foods rich in tryptophan assist the body in making serotonin, the neurotransmitter that induces calmness, relaxation and sleepiness. In order for tryptophan to reach the brain efficiently, a release of insulin is required, so some carbs are needed to stimulate insulin production – what does this mean? A snack before bed can improve sleep quality.

The richest sources of tryptophan are egg white, spirulina (dried algae), cod and soybeans but also in chedder and parmesan cheese, fish, meat and unsweetened chocolate.

So, a cheese sandwich, egg on toast or even the occasional small serve of chocolate dessert can improve sleep quality and help the brain to function at its peak. Remember though, carbs are not conducive to good concentration (and can cause weight gain) so limit your intake and choose quality sources.