26 Foods That Can Help You Focus And Improve Brain Health

As I’ve said (probably many times) in other articles, we are what we eat – our diet can cause problems, or it can help our body and mind to function better.

It’s your choice, of course, but why would you choose to consume anything that may create avoidable issues, when you can choose to maximize your potential?

So, this article details 26 foods that can help you to focus and concentrate and, in some cases, improve your memory too – as well as a few things you should avoid.

Asparagus

You can find high levels of folic acid in the stalks of this vegetable, which can improve blood circulation.

This helps the brain by supplying more blood (and, therefore, oxygen), which in turn can improve both short- and long-term memory.

Avocado

This is one of the best sources of monounsaturated fats (i.e. one of the “good” fats) you will find, and that, combined with other nutrients such as folate and vitamin K, make it great for overall brain health.

Bananas

I would happily leave this fruit off this list, because it’s one of those few foods that I find nauseous – but I recognize I’m unusual in disliking them, so here we are.

Bananas have been shown to help you concentrate and to keep your brain functioning optimally.

They are well known for being a rich source of potassium, but they also contain other much-needed nutrients, including vitamins B6 and C, which also play a part in overall brain health.

Beetroots

Beets are high in antioxidants and nitrates, which can help improve blood flow to the brain.

Blueberries

These are a great source of antioxidants (as are several other dark-coloured, rich berries).

It is the anthocyanins that can prevent inflammation and oxidative stress, as well as improve cell communication within the brain.

Some research also suggests that eating these berries can reduce short-term memory loss and improve general memory abilities.

Bone Broth

This has become a bit of a fad recently, even though it’s been made and consumed for millennia.

The reason it’s good for your brain is that is has anti-inflammatory properties, as well as a couple of amino acids (glycine and proline) that can enhance overall cognitive abilities and help reduce the decline in memory that usually comes with old age.

Broccoli

This vegetable contains nutrients that are both anti-inflammatory and antioxidant, helping prevent damage to your brain that can be caused by free radicals, and improving recall and focus.

They’re also super-rich in vitamin K – one cup of broccoli contains more of this vitamin than you need to consume in a day.

Vitamin K, which is fat-soluble, is used by your body to create sphingolipids, which are a type of fat that are present in brain cells.

Celery

This vegetable is loaded with minerals and nutrients, as well as polysaccharides, that are proven to improve memory issues in people of all ages.

Coconut Oil

This has had a bit of a bad rap over the years, largely because it is a fat, but there is more than one type of fat, and this is one of the “good” ones.

The reason for this is that it helps to raise your HDL, which is known as the “good” cholesterol, thanks to lauric acid, one of its constituent parts.

Research has shown that coconut oil can boost your brain ability, including for those people suffering from Alzheimer’s.

Dark Chocolate

Personally, I’m glad this is on the list since I am an unashamed chocoholic! 🙂

Studies have shown that one of the key components of dark chocolate (i.e. where the cocoa content is 70% or higher), flavonoids, are able to boost both learning ability and memory.

And, of course, they can boost your mood – I cannot think of a single time in my life when I have eaten chocolate and not felt (mentally) better afterwards.

Just don’t overdo it! I know this may be difficult, but try to stick to one or two ounces per day (that’s 30 to 60 g).

Eggs

There are three components of eggs that are good for your brain:

1. Choline: This is used in the production of a neurotransmitter called acetylcholine, which can help with overall cognitive ability and memory. And it’s the egg yolks that contain the choline.
2. Cobalamin: Also known as vitamin B12, this nutrient balances your brain’s sugar levels. There is also some evidence that it can reduce mental decline.
3. Folate: Also known as vitamin B9, studies show that a deficiency of this nutrient can lead to dementia and general cognitive decline.

Fatty Fish

By fatty fish, I include Alaskan pollock (aka walleye), anchovies, Atlantic herring, mussels, salmon (preferably wild, not farmed), sardines (preferably fresh, not canned), and trout. (Note there are other fish high in fatty acids, such as mackerel and tuna, but they are contaminated with mercury, which, being a neurotoxin, is not good for you.)

It is the omega-3 fatty acids in these fish that are beneficial for your brain, which uses these in order to help create brain and nerve cells.

The result of this is that you create the right environment for learning and remembering, while simultaneously preventing cognitive decline.

It’s also worth noting that a deficiency of omega-3 fatty acids can lead to mood disorders.

Fermented Foods

Different cultures have their own versions of these, such as:

• Acidophiline (from Russia)
• Belacan (from Malaysia)
• Kimchi (from Korea)
• Lassi (from India)
• Sauerkraut (from Germany)

Fermented foods are good for both body and mind because they contain probiotics.

Initially, that means they can improve gut health, where the balance between “good” and “bad’ bacteria is crucial, but because the gut and the brain are so closely connected, that means they help your brain too.

They do this by helping us to remain calm, which means we are less likely to experience anxiety or panic attacks, both of which can cause problems with our short-term memory.

Flax Seeds

These superfoods are loaded with nutrients, including B-vitamins, fiber, magnesium (something most people are deficient in), and omega-3 fatty acids.

Of particular interest here are the high levels of alpha-linolenic acid (ALA), that have been proven to improve brain health (e.g. focus and mental clarity).

You can either munch on the seeds as a snack, sprinkle them on salads or yoghourt, or you can take flax seed supplements (e.g. in the form of capsules).

Green Tea

Not only is this a refreshing drink (I have at least a pint of it a day), but it also contains both caffeine and an amino acid called L-theanine.

Together, they can reduce mental fatigue and increase awareness, energy and focus.

Jicama

This is a root vegetable that looks a bit like a potato, but tastes more like an apple, and it’s good for your brain because of the high levels of antioxidants and vitamins (C, B9, and E) it contains.

Leafy Greens

These include, for example, kale, spinach, and Swiss chard, and the nutrients contained within them can help reduce dementia and memory loss.

You can use these in salads, of course, or you can use them to make green smoothies. (I thought these would be disgusting, not being a lover of this type of vegetable, but I found them surprisingly good.)

Nuts

Specifically, the nuts that are beneficial for your brain health are almonds, cashews, pecans, and walnuts, with walnuts being the most helpful.

Some studies show that nuts can benefit heart health, but because the mind and body are interlinked, there are knock-on benefits for your brain too.

Other research reveals the combination of antioxidants, good fats, and vitamin E that are contained in nuts can reduce the risk of some neurodegenerative disorders while sharpening your memory – when consumed regularly.

Olive Oil

This popular oil is anti-inflammatory, antioxidant (thanks to its polyphenols), and rich in one of the best types of fat – monounsaturated.

All together, these ingredients can boost your learning and memory, particularly as you get older.

While olive oil is one of many components of their diet, you have to wonder whether the high consumption of olive oil is one reason why people in the Mediterranean experience fewer age-related health problems and brain-related disorders than people, say, in the USA.

One word of warning – there is a lot of olive oil on the market that is not what they claim it is. You need to make sure it is extra-virgin olive oil (which is the highest grade you can find), and try to buy organic if you can.

Oranges

These are, as you probably already know, a great source of vitamin C (one orange is all you need to meet your RDA for the day), which acts as an antioxidant.

Studies have demonstrated that people who eat more oranges (or freshly squeezed orange juice ) have lower levels of free radicals, which means they have improved brain power with a consequently lower risk of Alzheimer’s and dementia.

Pumpkin Seeds

These are a great source of zinc, a mineral many people are deficient in and which has been shown to improve mental clarity, including memory.

Rosemary

While most of us would recognize this herb as a flavouring for meats such as lamb, mutton, and pork, it actually has health benefits too.

In the case of rosemary, there are a couple of ingredients, carnosol and carsonic acid, that can reduce oxidation levels in fat cells.

And since the brain is primarily fat, then rosemary is beneficial to overall brain health, preventing deterioration.

Tomatoes

The lycopene in tomatoes is another great source of antioxidants, helping prevent free radicals from causing damage to your organs – and brain.

Turmeric

This spice is known for its vibrant yellowy orange hue, which is all thanks to its active ingredient, curcumin.

It has been used for millennia, not only because it imparts a pleasant taste to foods, but also because of its many health benefits.

It’s an anti-inflammatory and antioxidant, and it boosts Brain-Derived Neurotrophic Factor (BDNF), decreased levels of which are linked to mental health problems such as Alzheimer’s and depression.

Water

You may be surprised to see this on the list, but keeping your body appropriately hydrated is crucial.

Being hydrated:

1. Aids with digestion.
2. Cleanses your body, supporting your kidneys.
3. Decreases the effects of allergies.
4. Ensures your body remains cool.
5. Helps your joints and muscles work better.
6. Keeps your skin supple.
7. Promotes cardiovascular health.
8. Reduces fatigue.

And, of particular relevance here, if you do not drink enough water, then it can:

1. Adversely affect your mood.
2. Increase your sensitivity to pain.
3. Negatively affect your memory.
4. Reduce both your cognitive and motor skills.

In terms of how much you should drink, many people cite the eight glasses a day guideline, but the problem with this is that it doesn’t take any personal information into account.

I prefer to go with the recommendation to drink 1 fluid ounces for each 2 lbs of body weight per day. (That equates to approximately 30 ml for every 907 grams of body weight.)

You can find more information about the importance of water in this free report.

Whole Grains

These include oatmeal and wheat bran, but you should try to find non-GMO versions, because they should not be sprayed with dangerous herbicides such as Roundup.

They are good for you because they release glucose into your bloodstream, which helps supply your body’s most voracious consumer of energy – your brain.

And Lastly, Some Foods To Avoid

Before I close, it’s worth noting that while all of the above foods can be beneficial to overall brain health, there are some that can cause problems.

These include alcohol, gluten, mercury-laden fish (e.g. mackerel, swordfish, and tuna), processed carbohydrates (e.g. refined grains and many baked goods), and sugars.

Conclusion

I think there is a sufficiently wide variety of foods here for everybody to find something they can enjoy – all while boosting their brain power.

So try a few out – maybe you can combine a few to make a brain-boosting meal?

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Complete Food And Nutrition Guide
2. Nutrition Essentials for Mental Health