People & Culture
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Top 5 brain foods to boost your focus and concentration

As the new year rolls in, alongside it comes renewed motivation for a fresh start. Whether your resolutions include following a healthier diet, or learning new skills to get that promotion, this article will be a handy guide.

We've compiled a list of some of the best, healthiest brain-boosting foods, which will help aid memory, brain function, and good overall health.


1. Blueberries

Blueberries have numerous health benefits, some of which are specifically for your brain.

They're packed with antioxidants, which combat oxidative stress and inflammation, conditions that may cause the brain to age and neurodegenerative diseases.

Blueberries help to keep your brain healthy and improve memory too.

Why not try sprinkling a handful of blueberries over your morning cereal or porridge!


2. Nuts

Nuts are high in protein, fibre, and nutrients such as vitamin E, potassium and magnesium. They're great for good heart health, which in turn has been linked to good brain health and performance.

Almonds - Almonds are high in calcium and vitamin E, while the almond's skin is full of heart-protecting compounds called flavonoids.

Cashews - Cashews are high in protein, iron and zinc. They're also rich in the mineral magnesium, which is thought to improve memory recall and delay age-related memory loss.

Pecans - Pecans have great benefits for the heart. They're full of plant sterols, compounds that are effective at lowering cholesterol levels.

Walnuts - Walnuts are the top nut for brain health. Aside from looking like a brain(!) they're naturally high in Omega-3 fatty acid. Among other things, Omega-3 has been shown to improve cognitive performance in adults, and prevent or ameliorate age-related brain deterioration.

Nuts are a great source of energy as a snack on their own, or you could add them to your morning breakfast, or even to a salad or stir fry.


3. Green, leafy vegetables

Everyone's been told to "eat their greens" at some point in their life... But there's good reason for this! A number of vegetables are packed with essential minerals and vitamins to boost brain health.

Vegetables that are rich in compounds called glucosinolates are great for the brain. This is because when the body breaks these down, they produce isothiocyanates. This reduces oxidative stress and lowers the risk of brain deterioration.

Vegetables that include key antioxidants and minerals are:

  • brussel sprouts
  • broccoli
  • bok choy
  • cabbage
  • cauliflower
  • turnips
  • kale

So to clear the brain fog, get more greens! Try adding some of these veggies to a stir fry, or roast them with added seasoning to have as sides to your main meal.


4. Avocado

Good news for all millennials! Avocados are a source of healthy monounsaturated fatty acids, which keep nerve cells in the brain healthy.

Eating unsaturated fats also help to reduce blood pressure, and high blood pressure is linked with cognitive decline.

If you're not a fan of avocados, you can also find sources of healthy fats in:

  • Almonds, cashews, walnuts, and brazil nuts
  • Flaxseed and chia
  • Soybean and sunflower oils


5. Tea and Coffee

If you're thinking about getting another cup of tea or coffee right now, then here's a good reason to do so!

We all know that caffeine is commonly used as a concentration aid, to reduce sleepiness and increase focus.

But there's evidence to suggest that caffeine may have more than just short-term benefits. Caffeine may increase the brain's capacity for processing information, and memory recall.

Coffee and tea are also a source of antioxidants, which help develop good cognitive health.


Thanks for reading our article, and we hope you give some of these foods a try! We wish you a happy, successful and brain-boosting new year!