Food has a large impact on our bodies. The things we eat can either assist our bodies to fight disease and ageing, or it can break our bodies down. The same is true for having a healthy brain. While it’s important to follow a healthy diet as a rule, there are a few items you can add to your diet which can help improve memory and concentration.
Fish
Although any fish is a good addition to your diet, focus on oily fish like salmon, sardines, and pilchards. The oil in these types of fish is known as omega-3 fatty acids. In oily fish, these fatty acids are in an active form called EPA and DHA. This means that the body can use it very easily.
Sufficient levels of both EPA and DHA can help us manage stress, retain memories, and boost our moods by making more serotonin, the “feel-good” brain chemical. If you’re vegan or vegetarian, consider a supplement or add seeds like chia and linseed to your diet.
Blueberries
The antioxidant properties of blueberries can help protect your brain from free radicals (unstable molecules) that can damage cell structures, leading to brain ageing. The high levels of antioxidants in blueberries help improve the communication between brain cells, helping with memory function, and acting against oxidative stress and inflammation. Add some blueberries to your breakfast cereal or use them in your smoothies.
Nuts
Apart from the healthy fats and antioxidants found in nuts, they also contain vitamin E that protects brain cells from free radical damage and cognitive decline as you age. It also contains amino acids that can strengthen your focus when you need to concentrate. Walnuts are the best option for your brain. Most nuts, including almonds and pistachios, and even peanuts (although they’re technically a legume) are good for your health as long as they’re eaten raw and in small portions.
Dark Chocolate
If you feel like you need a caffeine fix, coffee isn’t your only option. Like coffee, dark chocolate also contains caffeine and antioxidants, plus it contains flavonoids. Flavonoids are a group of antioxidant plant compounds that gather in the parts of the brain that deals with learning and memory.
Eating chocolate regularly is associated with improved cognitive functioning. Dark chocolate also boots your mood and contains magnesium to help you de-stress. Aim for the highest quality and concentration you can find – regular milk chocolate won’t have the same effect. Consider having a cup of hot cocoa instead of coffee when you need a bit of a boost.
Turmeric
Turmeric is a deep-yellow spice that is used in curry powder. Curcumin is the active ingredient in turmeric; it can cross the blood-brain barrier, which means it gets directly to your brain to influence the cells there. Its potent anti-oxidant and anti-inflammatory properties can benefit memory, ease depression, and help new brain cells grow. Try cooking with curry powder, adding turmeric to potato dishes, or make some turmeric tea.
Whether you’re studying or working, these foods will have you well on your way to improve memory and concentration. Also remember to drink enough water, eat regular meals, get enough sleep, and do some exercise to keep your brain and body healthy. Try not to rely on your coffee-boost too much, and, most importantly, love yourself enough to take care of yourself!
