It’s not just food. It’s fuel. Which means that eating a well-balanced diet is going to leave you feeling energized and healthy. One of the benefits of eating a well-balanced diet is how it affects your mind.
Unfortunately, there are no magical foods that are going to help you beat procrastination or shake off the need to constantly check your social media. However, there are plenty of superfoods that are great for supporting focus, cognition, and brain health. Nutrition doesn’t generally change your brain function immediately, but it can absolutely support brain health.
Certain foods are better for fueling the brain, such as (complex) carbohydrates and omega 3. If you want to maintain energy, then it’s vital that you choose the right fuel for your brain. This is one of the drawbacks of many popular (or extreme) diets.
Making certain choices can negatively impact your brain function – so, it’s important that you understand what your brain truly needs to maintain optimum function. In addition to making the right dietary decisions, it’s important to lead a healthy overall lifestyle.
That means exercising regularly, managing stress, and getting the proper amount of sleep. However, if it’s brain food you’re looking for, then it’s brain superfoods we’re going to provide you with.
Your Brain and the Food You Fuel It With
Psychology Today points to the connection between the gut and the mind and what it can do the immune system. Certain foods can lead to sickness, while others can stave it off.
As we place more and more stress on your bodies, we start to struggle, mentally and physically. Bad dietary decisions can result in brain fog, affecting your ability to focus, think clearly, and leaving you confused. So, it makes sense that there are foods which can do the opposite.
Think about it like this – with every bite of food you are either nourishing your brain or starving it. Brain fog can come from foods high in sugar and containing trans fats. This can make you feel depressed and anxious. However, choosing the right foods will keep you mentally sharp, productive, and even positive. So, let’s talk about these brain superfoods.
Before we discuss specific superfoods, I think it’s important to make a note here. All of these foods are healthy options, however, if you continue your diet as is and just include one of these foods here and there, you’re not going to feel the full force of their benefits. The only way to truly see the benefits that they can provide is if they form part of a healthy diet and lifestyle.
Superfoods aren’t a magical food that will erase bad dietary decisions that you continue to make. So, bear that in mind as you read through the list. Additionally, there is no reason that you can’t include all of the foods we discuss. Everything that we have included can be found in your local supermarket or health food store.
You don’t need to go climb a large mountain to find anything and there’s nothing here that’s going to break the bank either. The point is, not all superfoods are ridiculous items that are out of your budget or impossible to find. Most of the best superfoods are the ones you see every day.
While WebMD recommends a variety of foods specifically for brain health, we’re going to delve even deeper into the subject with 31 superfoods that are perfect for brain power and focus.
31 Superfoods for Brain Power and Focus
1 – Water
Okay, you’re not going to be eating water, however, it’s still a superfood. WebMD reports that your brain needs water. If your body’s water content is just a percent below the ideal number, it can result in dehydration. If you don’t think that sounds like a big deal, consider this: that one percent dip is enough to kill your productivity.
According to Industrial Safety & Hygiene News dehydration can decrease your productivity by 12%. So, don’t wait until you’re thirsty to have a drink of water – be sure that you are drinking water every 20 minutes or so. If you have to set a reminder to do it, so be it.
2 – Fish
There are all types of fish that serve your brain function. It’s because they are packed with omega 3 fatty acids, which just happen to play a vital role in the development and function of your brain. Heart.org says you should be aiming to enjoy at least three servings of fatty fish every week.
Good examples include salmon, sardines, mackerel, herring, and lake trout, too. You can enjoy them as your main dish at dinner or include them in a lunchtime salad. If you hate fish don’t worry too much. There are other amazing sources of omega 3 fatty acids, and some of them are even on this list. So, stay tuned.
3 – Whole Grains
Whole grains go through less processing – their cousins are stripped of all their nutrients. Fiber will keep you nice and full, while vitamin E improves cognitive function and memory.
4 – Berries
Nature’s candy is chock full of antioxidants. They fight oxidative stress and inflammation, which contribute to the aging brain. Berries aren’t just delicious, they’re exceptionally good for your brain.
5 – Avocado
This healthy fat is great for your mental health, it also just happens to help fight bad cholesterol. It reduces the risk of heart disease, too. One of the big ways it does so is in preventing the buildup of plaque in the arteries. Which is good news for your brain, as this results in improved blood flow.
6 – Eggs
Eggs are a kind of magical food. They are packed with nutrients and thanks to their choline content, they are amazing when it comes to improving your reaction time, memory, and they also help you beat fatigue. The choline is found in the yolk, so don’t miss out on the good stuff.
Eggs also happen to be an incredible source of omega 3 fatty acids, so for the fish haters, eggs are a winner.
7 – Leafy Greens
We’re talking kale, spinach, rocket, and chard here. They are packed with vitamin B6, B12, and folate. Why does this matter? They’re known for their ability to break down homocysteines. These are the compounds recognized as contributing to dementia and other cognitive issues.
You might be thinking you don’t need to worry about dementia just yet, but dark leafy greens can help you focus now, too. Enjoy them in a salad, toss them in a smoothie, there are plenty of ways you can get greener in your diet.
As for not worrying about dementia, recent research suggests it takes 20 years for it to develop (https://www.alzinfo.org/articles/brain-detected-20-years-alzheimers-symptoms/), so it’s never too early to keep it in mind.
8 – Walnuts
We know how great nuts are for our health. You also know the risk of overdoing it with these healthy nuts. Let’s talk about why they’re good for your brain. Not only will you find plenty of vitamin E in walnuts, they’re also a great source of antioxidants that fight cognitive decline.
Of course, they keep you nice and full, too. So, walnuts are a big overall winner here. They also contain omega 3 fatty acids.
9 – Almonds
Not everyone is a fan of walnuts, though, so if you don’t love them you can choose almonds instead. You get the same benefits, but with a different flavor.
10 – Flaxseeds
Fiber, vitamins, micronutrients, and omega-3. What could be better than that? This is an excellent option for vegetarians, vegans, fish haters, and people who just don’t like eggs. You can get your omega 3 from flaxseeds, along with walnuts and chia seeds, which we will discuss further down the page.
11 – Carrots
It’s easy to get these into your diet. Not only are they delicious raw, they make a great side dish with dinner, and even do well in smoothies. Carrots are brimming with vitamin A. How does that serve your focus and brain? It improves eyesight, of course, which is handy if you are fighting tired eyes from spending too long on a particular task.
12 – Yogurt
Why yogurt? It just happens to contain tyrosine, which is an amino acid known to increase the production of brain hormones known to improve memory retention and increase alertness.
13 – Pumpkin Seeds
Pumpkin seeds are packed with zinc, which is known for its ability to improve mental speed, increase memory function, and boost problem-solving skills. It also contains niacin, which is great for fighting stress.
14 – Dark Chocolate
Everything in moderation, but dark chocolate does have its benefits. It’s lower in sugar, so compared to other sweets it’s a low-calorie option. More importantly, though, it is packed with antioxidants which are known to improve mood, concentration, and focus. What’s not to like?
15 – Asparagus
It isn’t just delicious, it’s brimming with vitamin B9 and vitamin K. Just a cup of asparagus is enough to provide you with 65% of your daily folate target. Folate, of course, is known for its support of cognitive function, including improving memory and ability to process information.
16 – Sunflower Lecithin
This sunflower seed extract is easy to add in your pancakes, baked goods or even smoothies. What is it good for? Well, thanks to its phosphatidyl choline content it improves your memory recall. If you’ve ever struggled to recall something, knowing you know it and that it’s in your brain somewhere, this is where sunflower lecithin takes control.
17 – Rosemary
The aromatic compounds in rosemary are believed to contribute to the increase of blood f low to the brain. The smell alone is enough to improve alertness, memory, and precision. Incredible!
18 – Quinoa
To work at optimum levels, the brain requires glucose. This is why complex carbohydrates are so important – enter quinoa. The ultimate in complex carbs, this slow releasing food is packed with fiber and protein, as well as B vitamins. It’s the ultimate in brain foods.
19 – Chia Seeds
The Mayans and Aztecs were using chia seeds for a variety of uses and the word chia just happens to mean strength in Mayan. So, even without the science they were really onto something all those centuries ago.
Chia seeds are packed with fiber, potassium, omega 3 fatty acids, antioxidants, protein, and iron. You can toss them in your smoothie, cereal, salads… they’re incredibly versatile.
20 – Coconut
What the coconut has is MCT, also known as medium chain triglycerides. Better known as a seriously effective brain fuel. This could explain why coconut water is such a popular health food product. This brain fuel supports memory retention and learning.
21 – Spirulina
This is a great source of protein, so it’s particularly important for vegans and vegetarians. It isn’t just a protein source, though. It’s also amazing for cognitive function. It fights damage and degeneration of the brain. Some studies have suggested it can reverse the damage done to the brain by aging, however, the jury remains out on that one.
22 – Acai
Omega 3s, antioxidants, vitamins, and more. Acai enhances the health of your brain, boosts cognitive function, and can even reduce the risk of disorders.
23 – Garlic
According to the UK’s National Health Service, garlic might be able to fight certain types of brain cancer. There are plenty of ways to enjoy garlic, too, so it’s not too difficult to slip it into your meals throughout the day.
It might make life a little easier if you buy it ready minced and frozen or mince it yourself and freeze it so it’s ready to use when you need it. That should help cut down on the stink it tends to create.
24 – Goji Berries
You might have expected to see them appear on the list sooner, but that just goes to show you how many superfoods there are serving your brain! Goji berries fight inflammation and enhance your mental sharpness. They’re also pretty delicious.
25 – Maca
It’s closely related to the radish, so there’s quite a lot you can do with maca. What is it good for? Well, it doesn’t just boost your brain power, it also helps fight stress, anxiety, and depression.
26 – Acorn Squash
Folic acid and vitamin B12 are the acorn squash’s highlights. They help prevent shrinkage in the brain, as well as protecting against nerve damage. Not only that, but acorn squash can enhance your memory as well as your brain’s ability to process information. Whether you roast it or bake it, it’s going to be of great benefit to your brain.
27 – Tomato
One of the greatest things about tomatoes is that you can eat them any time of day and they go with just about everything. Plus, there are so many different types you’re sure to find a flavor you really enjoy. What do tomatoes contain that benefits your brain? Lycopene.
This antioxidant is known for its ability to fight free radicals, which damage your brain cells and lead to dementia. Not only can they reduce the risk of stroke, but they also improve your memory. Enjoy them in a salad, soup, in omelets, or just enjoy them on their own.
There’s nothing quite like slicing a giant, red tomato in half and enjoying it with just a light sprinkling of seasoning. That’s right, eat it like an apple!
28 – Green Tea
According to studies from the University of Basel, green tea improves electrical connectivity in the brain. This means that your cognitive functions see an improvement and it can help prevent dementia. Replace your soda intake with a cup of green tea and aim for two or three cups each day.
29 – Turmeric
Turmeric contains the compound curcumin. According to UCLA researchers, curcumin can fight dementia (http://newsroom.ucla.edu/releases/curcumin-improves-memory-and-mood-new-ucla-study-says). If you are a massive fan of Indian food, then you’re probably cheering (or patting yourself on the back) right now. Turmeric is easy to slip into most foods, so don’t be afraid to raid your spice rack to improve brain function.
30 – Broccoli
Broccoli is another excellent source of choline, which is great for developing new brain cells and firing nerve connections. It’s also vitamin K rich, which is great for cognitive function and improving your memory. It’s also delicious whether you enjoy it as a raw snack or steam it as a side dish for dinner.
31 – Blueberries
Okay, we already discussed berries. However, blueberries deserve a category of their own. They’re great for fighting anxiety and dementia and also improve motor skills and learning ability. They’re simply the best.
Nature Gives You All You Need
It really shouldn’t come as any surprise that the foods on this list are natural products. Nature provides what our bodies need to not just survive, but to thrive. Man-made products are designed to last a long time on a shelf, they’re tweaked and altered to increase flavor and while they taste good, they have little nutritional value.
It’s time to stop shopping in the middle aisles of the supermarket and stick to the fresh sections. Create a meal plan for at least a week in advance, use it to write your shopping list and stick to that when you hit the supermarket. Your body and your brain will thank you for it.
Final Thoughts
You should always consider what types of fuel your brain needs for optimum function. This isn’t something you should do some of the time or when you feel like it. When it comes to consuming enough water, it’s important to remember that your brain is made up of around 75% water.
So, if you don’t drink enough water how can you expect your brain to function properly? You can kiss your memory and concentration goodbye.
If you truly want to kick your brain power up a notch, then you need to be committed to your efforts. Who wouldn’t want to be more creative?
Why wouldn’t you want to be more focused and productive?
You are contributing to your own brain fog problem by not choosing the correct foods to fuel your brain. However, in addition to embracing the superfoods we’ve discussed above, there are some other steps you should take to make the most of them.
First, you need to remove the foods that cause brain fog or leave you feeling irritable and exhausted. Which means cutting out (or at least reducing) refined and processed sugars, trans fats, processed foods, and hydrogenated vegetable oils.
If you eat these types of food in large quantities, then you should expect to experience withdrawal symptoms (particularly in the case of sugar).
However, once you’ve been avoiding these foods for a week you will start to feel more energetic, thus increasing productivity and making you feel sharper, too.
The cravings for those nasty foods will start to dissipate and the superfoods will start to make their presence known. The more real food that you eat the more energy you will have steadily throughout the day.
You can stop surviving from sugar crash to sugar crash and start performing all day long. You’ll also find that you’re not as hungry as you were before because you’re providing your body with the proper nourishment.
Eating well isn’t rocket science, but it isn’t easy either. Especially when your body and brain has become accustomed to the junk food that provides you with a brief boost. Once you start to make the right decisions and consciously, it will become easier.
Eating well doesn’t mean you can never enjoy your favorite foods or guilty pleasures ever again. What it does mean, though, is that most of the time you make the right choices and that those guilty pleasures are a treat.
It might sound like the pits, but once you get started and see the difference in how you think and feel, you will know you made the right decision.
It becomes easier with time, just be sure to exercise, drink plenty of water, and follow a healthy sleeping pattern, too.
Eat Well and Take Care!
