If you have trouble concentrating or can’t fight through that daily mental fog, your diet is likely to blame. Poor diets lead to poor nutrition and decreased vitamin levels. This can also lead to lots of different types of health problems.
There are many delicious options to choose from that will make it easy for you to add and make small adjustments to your diet. By considering the groups listed below, this will help to increase your concentration and improve your brain health.
You don’t need to add every single one of these food groups to your diet to see improvement right away. Start with one or two new foods each week and only stick to the foods you actually enjoy. Before you know it, you and your body will naturally want to grab these foods.
1. Leafy Green Vegetables
Leafy green vegetables such as spinach, kale, arugula and collard greens are packed full of nutrients and antioxidants that work together to help fight inflammation and other free radicals that can enter the body through pollution. They also might help keep your brain sharp.
Researchers have so far found that eating at least one serving (half a cup cooked or one cup raw) of leafy green vegetables every day was associated with slower decline in brain function.
Thankfully, it’s easy to quickly prepare most leafy greens by lightly steaming or sautéing in a little healthy fat.
Tea and in particular green tea, is said to be good for your health. Substances in tea, like polyphenols, are linked to a lower risk of heart disease and diabetes because they are anti-inflammatory and antioxidant.
Green tea also contains tannins which have been shown to have brain boosting benefits.
If you don’t like the taste of tea on its own you can add some mint, ginger or lemon to flavour it but don’t add sugar!
Black coffee without sugar, cream, or other dairy products can provide many health benefits because it has a high level of antioxidants. It helps reduce inflammation and provides the body energy to stay focused and alert throughout the day. However, it is vital to keep an eye on consumption, as too much caffeine can cause the opposite effect.
So, not only can your daily cup of coffee help you feel more energized, burn fat and improve physical performance, it may also lower your risk of several conditions, such as type 2 diabetes, cancer and Alzheimer’s and Parkinson’s disease.
4. Freshly Squeezed Orange Juice
Orange juice is a great source of vitamin C which boosts your immune system and helps keep you protected from colds, flu and other inflammatory diseases. It is also full of natural sugars and powerful antioxidants which work together to keep your blood sugar levels at a healthy range while keeping you alert, energised and focused.
Natural sugars give your brain the energy it needs to stay alert. Avoid the sugary drinks and foods and stick to natural sugars found in fruit. If you don’t want the juice, grab the whole fruit instead.
Consuming the pulp with the juice is also a good source of fibre. Studies have shown that fibre helps the body maintain digestive health. This lower your risk of conditions like diabetes, heart disease, and some types of cancer.
5. Mixed Berries
Berries are a great source of antioxidants and help keep your blood sugar levels stables. You can squeeze them into a juice, ideally with the pulp (for added fibre) or add them to a delicious smoothie.
When it comes to the brain, berries help slow mental decline and improve cognition.
5. Fatty Fish
Essential for optimizing your brain function, Omega-3 fats are are easy to get and plentiful. Mackerel, salmon and herrings are a few fish choices that are high in omega 3.
Researchers have shown a link between lower levels of dementia and higher brain function from those who adopt a diet rich in omega 3.
Avocados are nutritionally rich and are an example of a nutrient dense food, with one half of the fruit counting towards your five-a-day. Avocados are an excellent source of monounsaturated fat and vitamin E, and are a good source of folate.
Healthy unsaturated fats in avocados help keep your brain cell membranes flexible. They also improve blood supply and oxygenation to your brain.
Walnuts may decrease the risk or progression of brain disorders such as Parkinson’s disease, stroke and depression. As well as of heart disease and type 2 diabetes.
8. Dark Chocolate
Dark Chocolate contains flavonoids, these have been shown to improve blood flow to the brain in young and old alike.
Chocolate also consists of a bit of caffeine that you can use as a quick healthy stimulant. Improving learning, memory, and focus.
9 & 10. Whole Grains and Oatmeal
Whole grains and oatmeal keep you satiated for longer preventing brain fog or fatigue, providing mental clarity and energy, allowing you to perform at your best.