{"id":2969,"date":"2019-01-08T07:55:38","date_gmt":"2019-01-08T07:55:38","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=2969"},"modified":"2021-08-06T01:56:22","modified_gmt":"2021-08-06T01:56:22","slug":"20-brain-foods-that-will-boost-your-focus-productivity","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/20-brain-foods-that-will-boost-your-focus-productivity\/","title":{"rendered":"20 Brain Foods That Will Boost Your Focus & Productivity"},"content":{"rendered":"\n
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It\u2019s strange that when it comes to your body, you often think about feeding your muscles and every other organ besides your brain. Yet the brain is not only one of the biggest organs, but certainly the most important (along with your heart), and definitely the most complex. Scientists have worked out that if the human brain were a computer, it would be the most powerful computer ever built, and that we are light years away from building the kind of technology that would be required to power this \u2018computer\u2019.<\/p>\n\n\n\n

Yet, powering this computer is simple – it takes nutritious foods to do so. Your brain makes up only 2% of your total body weight but uses 20% of all the energy in your body. Consequently, it\u2019s critical to change your mindset and making feeding your brain a priority. Without taking this type of step, clarity of thought would not be possible, and in turn, productivity levels would decrease.<\/p>\n\n\n\n

1. Oily Fish<\/h3>\n\n\n\n

Whether it\u2019s mackerel, salmon<\/a>, anchovies, herring, pilchards, trout, or sardines, turns out mom was right when she told you \u2018fish makes you smart\u2019 as a child. The brain thrives on healthy fat and the fatty acids found in omega-3 and 6 rich foods. You have to ingest essential fatty acids (EFAs), as the body cannot produce them. Most of it is to be found in natural form in oily fish, plant sources such as linseed, pumpkin seeds, walnuts, and soya beans.<\/p>\n\n\n\n

Not only do these fats nourish the brain, but they also keep your joints in good shape. So important are these fats to healthy brain development at all stages of life, that research has shown that when women take fish oils or consume more oily fish during pregnancy, their children have higher test scores in early childhood. These tests are based on brain development and intelligence. There is also evidence that a lack of fatty acids causes the brain to deteriorate.<\/p>\n\n\n\n\n\n\n\n

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2. Avocados<\/h3>\n\n\n\n

The green fruits are packed with powerful vitamins but most importantly, contain monounsaturated fats – the kind that feeds your brain and also keeps your skin glowing and young-looking. The veteran screen siren Joan Collins credits eating an avocado <\/a>for breakfast every morning for her vitality sustained performance focus and youthful appearance.<\/p>\n\n\n\n

The folate acid and vitamin K in avocados help improve cognitive function, prevent blood clots and improve memory and concentration. These power fruits are also packed densely with vitamins B and C, which need to be replaced daily in the body as they aren\u2019t naturally retained in the body. Due to how versatile and healthy they are, avocado oil extract has become immensely popular as is avo dip, and even avocado butter and fats in baked confectionery. They\u2019ll also keep you full for longer as they are low in sugar, so you won\u2019t get sugar spikes, and higher in protein than any other fruit.<\/p>\n\n\n\n\n\n\n\n

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3. Nuts<\/h3>\n\n\n\n

Nuts<\/a>, and walnuts, in particular, will help prevent you from going nutty too soon. As a vitamin E and healthy fat source, they help prevent your brain from declining and working more slowly. A study in the American Journal of Epidemiology found that eating nuts every day along with other high vitamin E sources helped prevent cognitive deterioration. Clear thinking is important for productivity.<\/p>\n\n\n\n

The corollary appears to be that even if you\u2019re not old, munching on a few of these every day can help keep your brain sharp. If you make it a habit, you\u2019ll decrease your chances of getting Alzheimer\u2019s or Parkinson\u2019s. Because they are also dense with minerals, vitamins, and antioxidants, they will help rid your brain matter of toxins and stop your actual brain cells from aging too quickly. On the whole, you\u2019ll also benefit from their ability to keep your immune system strong and your skin firm and glowing.<\/p>\n\n\n\n\n\n\n\n

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4. Blueberries<\/h3>\n\n\n\n

These little berries are blue dynamite. Their main benefits for the brain are how they help boost short-term memory but they are brilliant for health on so many fronts. The short-term memory and improved memory benefits from blueberries <\/a>were discovered thanks to a study run by Tufts University. This is because they contain a hugely beneficial protective compound called anthocyanins. Of course, thanks to their natural glucose and sucrose content, they\u2019re a tasty compound for the tongue, too!<\/p>\n\n\n\n

Stressed? Then you need to eat more blueberries too. The gallic acid they contain by the gallon protects the brain from declining and insulate it from the bad effects of anxiety and stress. Blueberries are also hard to beat on the antioxidant front. This is thanks to their high levels of vitamin C, vitamin K and also fiber. No wonder in supplement form they\u2019re often called bullets in a bottle because they have a way to fire up cognitive ability which leads to better task focus.<\/p>\n\n\n\n\n\n\n\n

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5. Coconut Oil<\/h3>\n\n\n\n

Formerly incorrectly classified as a food to avoid, we now know that not all saturated fats are equal and that what matters is how these fats look or are made up. Turns out, the ones in coconut oil<\/a> look pretty good, and benefit your heart, brain, and body in moderate amounts. Research from the University of Copenhagen suggests that coconut oil may delay brain aging, as well as delay the onset and progression of Alzheimer\u2019s and Parkinson\u2019s.<\/p>\n\n\n\n

The fat-burning effects of coconut oil also create ketones that fuel the brain. But it also has over 77 health benefits. Coconut oil works as an anti-inflammatory, stopping the cells that cause inflammation in their tracks. It also destroys the bad bacteria often found in the gut. This, in turn, aids digestion and the absorption of nutrients into the blood to feed all vital organs, including the brain, as required. The more organic your coconut oil, the better.<\/p>\n\n\n\n\n\n\n\n

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6. Dark Chocolate<\/h3>\n\n\n\n

This is arguably the most delicious and welcome of all brain <\/a>foods. Research suggests dark chocolate increases blood flow to the brain, and improves focus and processing speeds. This is thanks to the cocoa flavonoids that improve brain function and memory, as noted in the Journal of Nature Neuroscience. The flavonoids with their anti-inflammatory and antioxidant properties improve blood flow to the brain as well as the heart by lowering blood pressure.<\/p>\n\n\n\n

You should remember that refined, sugar-laden chocolate is not the stuff that\u2019s good for your brain. What you\u2019re looking for is the not-too-processed, 70% cocoa content. The darker and \u2018purer\u2019 the cocoa content, the better. Cocoa\u2019s antioxidant properties also mean your cells will age more slowly – that\u2019s good news not only for your skin but for your brain cells. The slower they age, the longer your brain will run at full power. Due to the bitter taste, most people tend to only consume small portions, which is ideal to get the brainpower boost.<\/p>\n\n\n\n\n\n\n\n

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7. Eggs<\/h3>\n\n\n\n

Eggs <\/a>are no longer banished to the bad corner of the weekly shopping list, thanks to recent discoveries and a better understanding of their health benefits. And we\u2019re talking about the whole egg here – forget diligently separating yolks and whites for fear of consuming the wrong thing. The magic of the egg yellows lies in a compound they contain, called choline. Choline helps with the breakdown of a happiness hormone called dopamine. This means consuming eggs are not only a low-carbohydrate super source of energy, they actually have an impact on your positive outlook on life. The better you feel, the more productive you\u2019re likely to be.<\/p>\n\n\n\n

But what about all that talk about cholesterol, we hear you say? New studies have consistently shown that eating the whole egg – white and yellow – does not alter your cholesterol level if you\u2019re a healthy adult, to begin with. In fact, it could help raise good cholesterol levels.<\/p>\n\n\n\n\n\n\n\n

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8. Olive Oil<\/h3>\n\n\n\n

Not just any oil – extra virgin olive oil<\/a>. Polyphenols are found in the oil. They are a powerful brand of antioxidants that not only improve memory and learning, but can go beyond that to reverse the effects of aging and disease on the brain. Secondly, there are certain proteins that can damage the brain and actually bring on diseases such as Alzheimer’s. These proteins are called ADDLs, and the oil protects the brain from these. With this natural lubrication, the brain is set to focus and function better.<\/p>\n\n\n\n

Get your extra virgin olive oil fix by enjoying it over salads or in other pressed forms cold. It\u2019s not a good idea to use this oil for cooking, as heat actually causes the good compounds in the oil to break down. This is a sense is the equivalent of the oil going \u2018off\u2019 and you won\u2019t get any benefits when you consume the oil in its heated form.<\/p>\n\n\n\n\n\n\n\n

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9. Green Vegetables<\/h3>\n\n\n\n

\u2018Eat your vegetables<\/a>, they\u2019re good for you\u2019 isn\u2019t just an empty saying. They really are nutrient-dense and bring their own specific properties to the healthy brain food mix. Most of them are loaded with magnesium. The brain requires this nutrient for proper biochemical reactions or proper functioning. Spinach and Swiss Chard can also keep dementia at bay, according to a published study.<\/p>\n\n\n\n

In the study, 950 adults were monitored for a period of five years. Some of them were given servings of green vegetables twice a day, while others were not. Those who had been given the vegetables were found to remain more mentally active for longer. Their brain decline was slower, even when factors such as genetics, disease or a family history of Alzheimer\u2019s were taken into account. These vegetables also contain loads of vitamins A and K, which are necessary for strong, healthy bones. As a result, your greens will help you age gracefully all around.<\/p>\n\n\n\n\n\n\n\n

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10. Tomatoes<\/h3>\n\n\n\n

After reading this, you will never underestimate the humble tomato again – get ready to consume loads of hearty tomato-inspired stews and curries. These red fruits are filled with antioxidants <\/a>that seek out and destroy free radicals. This powerful brand of antioxidants is thanks to the lycopene contained in tomatoes. This substance destroys the free radicals that cause brain cells harm and damage. As a result, lycopene has been linked to lowered incidences of brain-specific diseases such as dementia and Alzheimer\u2019s. Olive oil with tomatoes greatly helps to increase the biosorption of all the best the humble tomato has to offer the body in terms of nutrients.<\/p>\n\n\n\n

Carotenoids are plant nutrients that specifically protect your brain. These molecules protect the fat content of the brain, which is vital to its functioning. Because of the brain\u2019s high concentration of fat, it is particularly vulnerable to being damaged by free radicals. But, the humble tomato comes to the rescue in insulating the brain from these nasty free radical attacks in more ways than one.<\/p>\n\n\n\n\n\n\n\n

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11. Beets<\/h3>\n\n\n\n

Since we\u2019re on the subject of red good foods for the brain, say yes to beetroot <\/a>in your weekly shop in a big way. As a root vegetable, they are dense with goodness and one of the best plant sources of healthy foods around on many health fronts. Beetroots cleanse your blood and system thanks to their high antioxidant count. Because of their ability to rid your body of toxins, they have also known cancer fighters, particularly brain cancer. One of the best things about beets for the brains is that their nitrates increase blood flow to the brain. This helps keep you are peak mental performance for longer.<\/p>\n\n\n\n

A beetroot is also a great form of energy not just for your muscles, but your brain as well. During tough workouts, beets increase your energy and performance levels. It is no different for the brain during a mental workout, where speed and focus impact on overall performance output.<\/p>\n\n\n\n\n\n\n\n

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12. Apple Cider Vinegar<\/h3>\n\n\n\n

Apple cider<\/a> vinegar is nature\u2019s wonder drug as it provides a remedy for so many diverse ailments. One of the best things about this potent drink for your brain is how it lowers your cholesterol. In doing so, it radically brings down your risk of a stroke. And stroking is one of the worst things that can happen to your brain: depending on the severity, you may never recover your brain function fully again.<\/p>\n\n\n\n

A study in the Journal of Membrane Biology showed that drinking apple cider vinegar helps protect you from the effects of a high cholesterol diet in a way that was more effective than many other health interventions. This also helps to improve the clarity of thought and mental focus. Apple cider vinegar and indeed apples themselves, also quickly go to work to stem infections, rid the blood and the body of toxins, and get rid of free radicals that could damage the brain cells.<\/p>\n\n\n\n\n\n\n\n

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13. Sage<\/h3>\n\n\n\n

Sage <\/a>quickens the nerves and memory – this much was recorded about this green herb as far back as the 16th century. Today, doctors and herbalists alike believe you should take this herb if you are serious about boosting your memory. In recent clinical trials to test just how strong the links between taking this herb and improved brain function are, the evidence seemed clear. The trial was carried out on young adults. One group was given sage oil in clinically controlled tests, and the other group was given a placebo.<\/p>\n\n\n\n

The test was simple and related to memory specifically. It tested the trial participant\u2019s ability to recall words. The group who had taken the sage oil fared significantly better than the group who had not done so. This study was published in Pharmacology, Biochemistry, and Behaviour. The word recall was not only better, but quicker as well. As a result, researchers are now looking at how the antioxidant and anti-inflammatory properties in sage could be a significant help in treating brain-decline diseases such as Alzheimer’s and Parkinson\u2019s.<\/p>\n\n\n\n\n\n\n\n

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14. Moringa<\/h3>\n\n\n\n

In the same way that ancient knowledge always existed about sage, ayurvedic knowledge has always existed about the moringa plant. Moringa <\/a>is one of the easiest plants to grow as it is not a fussy plant, which is surprising considering it has more phytonutrients than any other botanical. If there is a plant packed with more plant nutrients, scientists have yet to discover it. This plant-herb-shrub is native to India and south-east Asia where it has been used as a centuries-old remedy for everything, including energy and vitality. In times of food scarcity, the local inhabitants would chew on this plant to suppress their appetite, and still keep them mentally alert enough to get through the day.<\/p>\n\n\n\n

Moringa has been identified as an ally in the fight for longevity, and against cancer, thanks to its ability to cleanse, detox, and turn back the internal aging process of cells. Moringa contains plenty of zinc, which is crucial to cognitive, memory, and generally good brain functioning.<\/p>\n\n\n\n\n\n\n\n

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15. Dandelion Greens<\/h3>\n\n\n\n

The interesting thing about dandelion greens is how they\u2019re often just dismissed as a weed or yummy foods for tortoises. Science is only now beginning to discover just how potent this green \u2018weed\u2019 in everyone\u2019s garden is. We are far behind indeed – ancient medics as far back as the 11th century has written about the astounding benefits of this plant that is closely related to the daisy and sunflower species.<\/p>\n\n\n\n

Dandelion is rich in a prebiotic fiber called inulin. As such, it really aids digestive health by helping the gut produce good bacteria<\/a>. This is extremely necessary for digestion – without it, the nutrients from food cannot be taken up into the bloodstream. When digestion is bad, it also affects the brain. This is because the central nervous system and the enteric nervous system (the one in your tummy) are connected. In addition, they\u2019re also dense with antioxidants, including vitamin C and vitamin A. These keep your brain from aging, helping that fast processing speed to remain intact.<\/p>\n\n\n\n\n\n\n\n

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16. Rosemary<\/h3>\n\n\n\n

This herb which is a great flavorant for roasts in particular also plays an important role when it comes to your brain health. If you need to ingest more of it, try cooking with rosemary oil when you want to make a hearty stew or drizzle it over your roast root vegetables <\/a>before baking and grilling them. One of the main ingredients in rosemary is carnosic acid. It helps protect the brain from neurodegeneration.<\/p>\n\n\n\n

By protecting the brain against chemical free radicals, which are linked to neurodegeneration, it means that not only are the brain cells protected but so too are the neurons and fibers which are so important to sending brain signals. Up your intake of this herb if you\u2019re worried about Alzheimer\u2019s, strokes, and your brain just generally getting old. Chances are, you\u2019ll be able to worry just a little less. This goes to show that adding more flavor to your meal, can be the additional brain-boosting power needed.<\/p>\n\n\n\n\n\n\n\n

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17. Broccoli<\/h3>\n\n\n\n

Yes, we spoke about leafy green vegetables but not about broccoli specifically. Broccoli<\/a>, like spinach, is a power food all on its own and deserves to be single out. It\u2019s also a cruciferous vegetable, like cauliflower, so do not fall into the category of the leafy greens we spoke about earlier. If it\u2019s a sharp memory you want, stock up on your broccoli. This vegetable may be quite insipid when you steam it, but in a fresh salad or stir-fry, it is a tasty food worth celebrating.<\/p>\n\n\n\n

This clump-like vegetable contains high levels of vitamin K and choline. Choline supports the ability of your liver to do its work properly. Moreover, choline is also critical when it comes to normal brain development, nerve function, muscle growth, and movement, sustained energy levels, and maintaining a healthy metabolism. This means that not only is it critical to brain health directly but also indirectly in many ways.<\/p>\n\n\n\n\n\n\n\n

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18. Turmeric<\/h3>\n\n\n\n

This mustard and orange looking powder from a root that\u2019s been known since ancient times, and is not only brilliant for flavoring your curry but keeping your brain young too. This compound improves oxygen <\/a>flow to the brain. Just as your lungs and heart perform better with more oxygen, so too does your brain. With greater brain oxygen intake, you\u2019ll feel more alert and able to process information faster and file it well.<\/p>\n\n\n\n

This orange powder is a spice that is commonly used in Indian cuisine. You\u2019ll find it readily available on shop shelves. If you\u2019re eating something that\u2019s spicy, there\u2019s a good chance it contains turmeric. And that\u2019s a good thing because turmeric contains a chemical compound called curcumin. This compound is one of the most powerful natural anti-inflammatory remedies known to science. Brain inflammation, or nerve inflammation, must be guarded against at all costs. Why? Your body depends on the signals sent via your nerves from the brain.<\/p>\n\n\n\n\n\n\n\n

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19. Red Wine<\/h3>\n\n\n\n

Yes, there is an alcohol type that\u2019s made it onto this list! As with all things, moderation is key though. Being reduced from red grapes <\/a>as it is, red wine is a rich carrier of polyphenols that boost brain blood flow. The more blood reaches the brain, the better the oxygen flow, the better the overall function.<\/p>\n\n\n\n

Red wine also has a detoxifying effect. In ridding the blood of toxins, not only is the rate of blood flow better to the brain but the quality of blood flow as well. This helps slow down the brain\u2019s aging process on a cellular level. It also simply keeps the brain in better shape healthwise, making it more robust. This is good news in keeping the brain protected from strokes, or better able to recover from a stroke should one be unavoidable. The links between red wine and good heart health have long been highlighted as a positive outcome of Mediterranean diets. Now scientists are seriously studying its benefits for the brain as well.<\/p>\n\n\n\n\n\n\n\n

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20. Mussels<\/h3>\n\n\n\n

This is bad news for anyone with a seafood or shellfish <\/a>allergy but great for everyone else. This delicious seafood ingredient has one of the highest naturally occurring instances of B12. Why is B12 important? It protects your brain myelin sheath. This becomes increasingly important as you age, as a damaged sheath leads to rapid brain decline.<\/p>\n\n\n\n

In the same way, this also protects the sheath around your nerves. It is critical that the nerves are not damaged. If they are, the signals your brain is trying to give your body simply won\u2019t work. You could have every intention to raise your right hand, but if the brain can\u2019t send a signal to your body, you\u2019re in trouble. This is how diseases like MS operate and why they\u2019re so hard on sufferers – it is very hard to repair nerve damage. The best cure when it comes to nervous system damage is prevention, if at all possible.<\/p>\n\n\n\n\n\n\n\n\r\n

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