In today's world, it can be very difficult to concentrate on something. Constant smartphone alerts and social media notifications can make even the most dedicated of us distracted. Stress and aging contribute to this.
Diet can have a significant impact on our ability to focus, as certain foods provide the brain with nutrients to help us concentrate, while improving our overall health. Here's a list of some of them:
Walnuts.
A 2015 study by scientists at UCLA's David Geffen School of Medicine found a positive link between eating walnuts and increased cognitive function in adults, including the ability to concentrate. According to data published in the Journal of Nutrition, Health and Aging, just a handful of walnuts a day (but no more, as they are calorie-dense) will benefit a person at any age. After all, they lead all other nuts in the amount of antioxidants that help improve brain function. They also contain alpha-linolenic acid, an omega-3 fatty acid that is essential for brain health.
Blueberries
This berry is also high in antioxidants, particularly anthocyanins, which fight inflammation and improve cognitive brain function. Blueberries are low in calories but also contain a host of nutrients such as fiber, manganese, vitamins K and C.
Salmon
This fish (wild, not artificially farmed) is rich in omega-3 polyunsaturated fatty acids, which slow cognitive decline and reduce the risk of Alzheimer's disease. Salmon also helps fight inflammation, which negatively affects brain function.
Avocados
As an excellent source of omega-3 and monounsaturated fats, avocados support brain function and ensure normal blood flow. Avocados are also high in vitamin E, which is essential for brain health. In particular, it slows the progression of Alzheimer's disease.
Cold-pressed olive oil
Extra Virgin olive oil is rich in antioxidants that improve memory and learning abilities impaired by aging and disease. Olive oil helps the brain recover from the damage caused by oxidative stress, an imbalance between free radicals and the body's antioxidant defenses. This is supported by a 2012 study published in the Journal of Alzheimer's Disease.
Pumpkin seeds
Rich in nutrients, pumpkin seeds are a great option for a quick and healthy snack that increases attention and concentration. In addition to high levels of antioxidants and omega-3's, pumpkin seeds contain zinc, a mineral that improves brain function and helps prevent neurological diseases (according to a 2001 study from Shizuoka University in Japan).
Green Leafy Vegetables
A study last year by scientists at Rush University found that dark leafy green vegetables such as spinach and brauncle help slow cognitive decline: the cognitive abilities of older people who added greens to their meals once or twice a day were at the same level as people 11 years younger than them. The researchers also found that vitamin K and folic acid in leafy vegetables are responsible for brain health and preservation of brain function.
Oatmeal
Whole grains supply the body with energy. Whole-grain oatmeal that requires boiling (rather than its pre-made "quick breakfast" antipode) is not only a great way to start the day, but it's also incredibly nourishing, which is important because hunger can reduce mental focus. Add walnuts and blueberries to your morning porridge!
Dark Chocolate
Chocolate is a great brain stimulant and source of antioxidants. But we're not talking about milk chocolate full of sugar. The more cocoa a bar contains, the better. A 2015 study by scientists at Northern Arizona University found that participants who consumed chocolate with at least 60 percent cocoa bean content were more alert and attentive.
Peppermint
Peppermint improves cognitive abilities and attentiveness and calms the mind, according to a study by scientists at Northumbria University in the United Kingdom. Make a cup of hot peppermint tea or simply inhale the scent of this herb. Add five drops of peppermint essential oil to a warm bath or lightly rub it into your skin.
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