You can’t expect to lead a healthy life without taking a proper diet and nutrients. Your diet has an impact on not only your physical health but also your mental wellbeing.
Food acts as the primary source of energy. It gives us the essential nutrients to grow, gain strength, and ensure proper organ functionality such as breathing, digesting, and maintaining body temperature.
However, there is one essential body function that needs just as much attention as others: mental focus. If you can’t maintain mental focus, you may miss out on some crucial things.
Whether it’s work, studies, or sports, if you can’t focus, you’re out. So, what are some foods that help you focus better?
If you’ve had to stay up for late-night work or study sessions, coffee is probably your go-to beverage. This is because coffee contains caffeine, which is what helps you stay awake.
The research concludes that Caffeine plays a vital role in keeping the brain alert. It can help you stay awake and more focused.
A study conducted by Consciousness and Cognition showed that caffeine not only helps your mind remain focused but can also positively impact your analytical skills.
A little Caffeine is great to pull you through a busy and stressful day. However, make sure you limit yourself to around 400 mg of Caffeine a day. Going over this limit will make you feel jittery and can be harmful to your health.
Blueberries are rich in antioxidants and a good memory booster.
A report published by the Journal of Agriculture and Food Chemistry in 2010 concluded that people who drank blueberry juice for two months significantly improved their learning and concentration.
They taste great too and can boost memory and concentration. It’s because the antioxidants in blueberries help in stimulating the flow of blood to your brain.
A study conducted on South Korean university students showed that blueberries could help improve memory. So if you have a major exam coming up soon, it might be a good idea to grab a bowl of blueberries or get some blueberry supplements.
Fish is generally essential for good brain health. They contain omega-3 fatty acids, docosahexaenoic acid, and DHA, which may help improve memory.
Around 60% of your brain is made of fatty acids, and around half of these fatty acids are composed of omega-3. As we mentioned earlier, fish contains a lot of omega-3, which makes it quite beneficial for your brain.
One study showed that greater consumption of fish could help reduce the chances of dementia.
As with most other things, it’s best to consume fish in a healthy quantity. Try balancing it out with other types of food.
The primary sources of fatty acids are salmon, trout, mackerel, and sardines. The protein in salmon contains amino acids, which are useful for a human brain to concentrate and work efficiently.
Eating one avocado a day significantly increases your working, memory, and problem-solving skills.
According to a study, avocados can help improve the attention of people who are overweight or suffer from obesity.
Avocados can significantly improve the memory of older people. Since every organ in the body depends on blood flow, avocados enhance blood flow and eventually fire up brain cells. Avocados can also reduce the threat of heart disease and bad cholesterol.
Surprisingly, dark chocolate can help you concentrate more and boost memory. This is because it contains Caffeine, which has been proven to increase mental alertness, as we saw earlier in this post.
“Dark chocolate boosts serotonin and endorphin levels, which are associated with greater concentration,” says Natalie Stephens, clinical dietician at The Ohio State University Wexner Medical Center.
It also contains flavonoids that not only have a positive impact on memory but can also delay age-related mental issues.
People who eat more chocolate tend to have better memory and other cognitive skills.
You can’t underestimate the benefits of water. It helps you in getting refreshed.
Since lack of water causes fatigue and dehydration, it eventually causes the human body to function poorly. Hence, it induces a loss of concentration.
Most functions of the body depend on water. For instance, it helps the brain think faster, makes the body more robust, and clarifies the brain.
Moreover, water will improve your observing skill too.
According to research, the average male should drink around 3.7 liters (15.5 cups) of water, while the average female should drink about 2.7 liters (11.5 cups) daily.
Green tea contains caffeine and theanine, an amino acid mostly found in tea leaves and small amounts in Bay Bolete mushrooms. It can also be found in black tea.
Since it has Caffeine, it helps boost memory and alertness. More importantly, the theanine present in Green Tea releases Caffeine slowly, which reduces the threat of crashing.
These two ingredients make a perfect combo, which provides the ability to function more efficiently with accuracy and speed.
Surprisingly, sugar makes it to the list to enable better human focus. Sugar is the favorite fuel for the brain. Technically speaking, glucose does wonders to the human brain, but we consume it mainly through table sugar.
Moreover, sugar from fruits also boosts your brain cells. If you ever got a refreshing feeling after a glass of orange juice, you know what we are referring to.
Sugar enhances your thinking ability and boosts your memory for a short time. However, too much sugar causes memory impairment. So, controlled consumption of sugar is much needed for an energetic and focused body.
Eggs are perfect for breakfast foods and salads. They’re also a great food item to eat on the go and super beneficial for your brain.
The whole egg, mainly the yolk, contains an excessive amount of omega-3 fatty acids, which improves brain concentration.
As we discussed earlier, a healthy quantity of omega-3 is great for your brain.
Egg also contains choline, a compound whose job is to maintain healthy brain cell membranes.
Moreover, a study showed that a high intake of eggs could help reduce the chances of dementia or Alzheimer’s disease.
Banana contains tryptophan, an amino acid that helps preserve memory, boost a person’s ability to learn, observe, remember things, and brighten up the mood.
Bananas also highlight potassium, which is an essential mineral for improving mental capacity and nerves.
A large-sized banana contains about 121 calories, which is also a great way to gain weight without following strict healthy diets.
If you’re a fan of Popeye, we don’t need to emphasize much on Spinach. The vegetable is loaded with lutein, folate, and beta-carotene. These nutrients are useful to prevent dementia.
Folate, also known as vitamin B9, has been observed to reduce homocysteine levels, which is a compound directly linked to neurons and can be harmful.
You’ll find high levels of folate or folic acid in green, leafy vegetables, citrus fruits, legumes, and other vegetables.
Turmeric is a deep-yellow spice that is found in curry and a lot of traditional South Asian foods. This spice can be quite beneficial for your brain.
It contains compounds that have antioxidant and anti-inflammatory properties. Moreover, research has shown that curcumin, an ingredient in turmeric, can be beneficial for people with Alzheimer’s.
So, maybe it’s about time you add turmeric to your spice collection at home!
We all know that oranges are a great source of Vitamin C. What you may not know is that vitamin C is quite beneficial for your mind.
If you take sufficient quantities of Vitamin C, you can prevent age-related diseases and also reduce the chances of Alzheimer’s.
Moreover, Vitamin C contains antioxidants that help get rid of radicals that may potentially damage your brain cells.
Incorporating oranges into our daily diet plan is super easy. You can enjoy it in the form of orange juice, add orange to your fruit salad, or just eat it normally.
Other Things to Help with Focus
Taking in the right food and nutrients is super important to help your body and mind stay focused. In addition to the foods that help you focus, there are a few other adjustments you can make in your life to help you maintain your focus.
Let’s take a look at some of these
Building a Routine
Building a routine may sound simple and obvious, but that doesn’t make it any less important. Plus, people often struggle to maintain a proper routine and end up with a lot of unwanted stress.
Simple things like sleeping early, eating meals regularly, and setting up a certain time to work and then to relax can make a huge difference.
For instance, if you work all day, you’re bound to get stressed. Alternatively, if you spend too much time relaxing, you may end up having to cram to complete all your work in time.
Building a routine can help create balance in your life. Once your mind is more relaxed, it’ll be easier for you to focus on your work.
Another thing that can help maintain focus is exercising. Moving around and exercising can help improve your concentration, memory, motivation, and mood.
Physical activity can help boost dopamine, serotonin, and norepinephrine levels, all of which help your mind remain focused.
Moreover, you can burn away your stress by exercising, which indirectly helps with concentration. The less stress you have, the more you can focus on your work.
Another great way of improving focus is to incorporate CBD products into your daily routine. Nowadays, you can easily find THC-free CBD products, which means you don’t have to worry about getting high either.
CBD helps soothe your anxiety and stress. Moreover, studies have shown that CBD can also help you remain more awake and alert.
If you decide to incorporate CBD into your daily routine, it’s best to consult a medical expert first. Your doctor will be able to tell you whether it’s safe to take CBD products, the type of products that are best for you, and how much dosage you should take.
A healthy and balanced diet is essential for your mental and physical health. If you spend long hours working or studying, it will help add some foods to your diet that can help boost your concentration.
Some of the food listed above, like eggs, avocado, oranges, are great to add to your breakfast. At the same time, others make great snacks, like chocolate and blueberries. Just make sure you take a healthy portion of each item.