Sharpen your focus with food helpers

Did you know that concentration is like a muscle? The more you exercise your powers of focus and concentration, the better your mental dexterity.

Just as your body needs the right fuel to function, your brain also thrives on foods that support focus and mental clarity.

Spring is the perfect time to hone in on food helpers. Shaking off winter sluggishness isn’t just about packing away the heavy jerseys for lighter clothes; it’s also a ripe opportunity to give your mind a spring-clean.

That’s where our food friends come in. Certain foods are just nature’s favourites and naturally packed with nutrients that help you concentrate, stay alert, and boost your overall mental performance.

Brain bestie

According to Harvard Health Publishing, fatty fish contains Omega-3 fatty acids. These are unsaturated fats “that have been linked to lower blood levels of beta-amyloid, the protein that forms damaging clumps in the brains of people with Alzheimer's disease.” So, try to add more fish-based meals to your weekly menu. Just make sure you choose fish options that are low in mercury, such as salmon, cod, and canned light tuna.

Berry booster

There’s a reason that berries are consistently featured on healthy eating lists. They may be small, but berries are powerful! Whether it’s strawberries, blackberries or blueberries, these mighty powerhouses contain flavonoids, which are substances that have a good reputation in improving memory and delaying brain ageing. These natural compounds help increase blood flow to the brain and enhance the growth of new nerve connections.

Nutty goodness

Speaking of small yet mighty – did you know that almonds contain good doses of vitamin E? This essential vitamin serves an anti-inflammatory purpose in the brain, helping to reduce the effects of oxidative stress. Plus, they’re also filled with magnesium, which is a necessary nutrient to induce calmness and focus.

Pea power

When it comes to beans, peas, and legumes, the humble chickpea tends to fly under the radar. But you’re missing out, or more specifically, your brain is missing out on some fantastic benefits. Chickpeas contain natural amounts of tryptophan. This is an amino acid which is essential for good sleep – and when you sleep well, you focus better the next day. Plus, chickpeas are high in fibre for improved gut health and reduced neuro-inflammation which helps to trigger a sense of calm.

Tiny seeds, big brain helpers

Flaxseeds are a good source of Omega-3 fatty acids, fibre, and folate. Folate is an essential nutrient that supports the proper functioning of your brain’s nerve cells and may also help protect against symptoms of depression.

Plus

Try to fill up on magnesium-rich foods. Magnesium is vital for many bodily functions, including mood regulation, heart health, and maintaining healthy blood sugar levels. It can also help to keep painful PMS symptoms at bay. Good sources of magnesium include spinach, moringa, cashews (in moderation), pumpkin seeds, and dry-roasted almonds.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.