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Published on January 12, 2021

12 Healthy Brain Foods To Improve Your Concentration

12 Healthy Brain Foods To Improve Your Concentration

There are several ways food can impact your brain functions, such as memory, concentration, and alertness. This makes eating healthy brain foods essential to improving your concentration and maintaining mental well-being.

The human body is composed of trillions of cells. To keep cells alive as well as generate and maintain their biological order, they require a constant supply of energy. This required energy is derived from the chemical bond energy in food molecules (based on what you consume), which thereby serve as fuel for the body’s cells. During this process, the body break downs the proteins, lipids, and polysaccharides that make up most of the food we eat and reduces them to smaller molecules before our cells can utilize them—either as a source of energy or as building blocks for other molecules. This energy-generating process allows the cells of the human body and brain to remain healthy.

The average human brain contains 100 billion cells, and those cells operate congruently to the aforementioned trillions of cells in the total human body. The cells of the brain thrive on nourishing foods and more so on those that are conducive to further developing the brain and its functions.

Here are 12 healthy brain foods you should eat if you want to improve your concentration.

1. Water

I’ve proposed drinking more water as a solution to many conditions, and improving cognitive function is a no-brainer (pun intended). According to H.H. Mitchell in the Journal of Biological Chemistry, the brain and heart are composed of 73% water.[1] Not only should you consider how much water you drink but also the quality of what you’re drinking! I suggest exploring alkalized water or natural spring water for the best results.

2. Salmon or Fatty Fish

Fish is one of the most essential healthy brain foods. They are an excellent source of omega-3 fatty acids. Omega-3s help build membranes around the cells of the body, including brain cells. Therefore, they can improve the structure of brain cells called neurons. In a 2017 study, people with high levels of omega-3s had increased blood flow in the brain. Researchers also identified a connection between omega-3 levels and better cognition, mental processing, or thinking abilities.[2]

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3. Coffee

There are two main components in coffee that help your brain: caffeine and antioxidants. Caffeine can increase alertness, elevate mood, and sharpen concentration. Partially due to the antioxidants contained in Coffee, over the long term, it is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s.

4. Blueberries

Firstly, I suggest freezing your Blueberries before consuming them. Why? Studies conducted at the South Dakota State University proved that freezing blueberries makes their powerful antioxidants more available to the human body. This is because anthocyanins—the antioxidant compounds that make blueberries blue—are found in the skin of the berry.[3]

Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. The antioxidant benefits of Blueberries may delay brain aging and improve memory.

5. Turmeric

Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit brain cells. Research has shown that Turmeric and Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease.[4]

Additionally, turmeric boosts serotonin and dopamine to improve mood. Moreover, you can help develop new brain cells because Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow.[5]

6. Green Tea

Very much akin to coffee, Green Tea boosts brain function in terms of alertness, performance, memory, and focus. Contained in Green Tea is L-theanine, an amino acid that can cross the blood-brain barrier increasing the activity of the neurotransmitter GABA, which helps to reduce anxiety and encourages relaxation.

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Another benefit of L-theanine is that it also increases the frequency of alpha waves in the brain, which further helps you relax without making you feel drowsy. Green Tea is also rich in polyphenols and antioxidants that may protect the brain from mental decline and reduce the risk of mental diseases such as Alzheimer’s and Parkinson’s.[6]

7. Eggs

Eggs are probably the most common and well-known example of healthy brain foods. Eggs are great for the brain as they are rich in Vitamin B-6 and vitamin B-12 and folic acid. Recent research suggests that these vitamins may prevent brain shrinkage and delay cognitive decline.[7]

8. Oranges

Oranges are a great source of vitamin C, which is a key factor in preventing age-related mental decline and Alzheimer’s disease. Vitamin C is also a powerful antioxidant that helps fight off the free radicals that can damage brain cells.

9. Broccoli

Brocolli is loaded with plant compounds, including antioxidants, and is extremely high in vitamin K—delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (91-gram) serving. Vitamin K is a fat-soluble vitamin that is essential for forming sphingolipids, a type of fat that is densely packed into brain cells.

Broccoli is also rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates. Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases. Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s overall brain health.[8]

10. Dark Chocolate

Thinking of healthy brain foods, chocolates will probably not come to mind. However, dark chocolates are actually healthy for your brain. Dark chocolates are rich in cocoa, also known as cacao, and cacao contains flavonoids, a type of antioxidant.

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As I’m sure you have noticed in many of these foods, antioxidants are especially important for brain health. This is because the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and various brain diseases. Cacao flavonoids overall appear to be good for the brain. Flavonoids may encourage neuron and blood vessel growth in parts of the brain involved in learning and memory. They may also stimulate blood flow in the brain.[9]

11. Walnuts and Nuts

Many nuts are beneficial for the brain. However, walnuts are the top nut for overall brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other benefits, DHA has been shown to protect brain health in newborn babies. It also improves cognitive performance in adults and helps prevent or ameliorate age-related cognitive decline.[10]

12. Avocados

Not only are avocados delicious, but they are also a source of healthful unsaturated fat and as a result, they can help support the brain. Eating monounsaturated fats may help reduce blood pressure, and since high blood pressure is linked with cognitive decline, avocados can be quite beneficial.[11]

More Ways to Improve Concentration

Aside from eating healthy brain foods, there are also other ways to improve your concentration. It requires more than simply consuming the right types of healthy brain foods to improve concentration. The quality of your sleep also plays a big role in the brain’s performance (beyond just concentration), too.

The majority of brain repair is done during sleep states. During sleep, the brain reorganizes and recharges itself and removes toxic waste byproducts that have accumulated throughout the day.

Another excellent way to improve brain function is with regular exercise. Exercise has been demonstrated to improve memory and thinking ability among older adults with mild cognitive impairment or reduced cognitive function. Aerobic exercise has been shown to increase brain volume in most gray matter regions, including those that improve cognitive function and support short-term memory.[12]

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Do you like solving puzzles? That’s another excellent way to reinforce the connections between our brain cells, form new ones, and improve short-term memory. As an example, you use your memory in the process of completing a jigsaw puzzle when remembering shapes, sizes, and pieces and visualizing where they fit in to place in the puzzle.

The takeaway here is that there is a multitude of ways to improve brain function, and I suggest exploring all options.

Final Thoughts

Aim to incorporate some of these ingredients into your dietary habit. There are also supplements that you can consume to support the overall sustainability and development of your brain and its cells.

However, this particular article focused on consumable foods. While reviewing this list of healthy brain foods, I suggest considering an all-encompassing approach to improved cognitive function which included exercise, sleep, hydration, and, of course, diet. Let’s all nourish our brains together!

More Healthy Brain Foods You Should Try

Featured photo credit: andrew welch via unsplash.com

Reference

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Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

Understanding Intermittent Fasting Benefits Beyond Weight Loss A Simple Muscle Building Workout Routine to Increase Strength 10 Natural Brain Boosters to Enhance Memory, Energy, and Focus 12 Healthy Brain Foods To Improve Your Concentration 15 Core Strength Workout Exercises for Beginners

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Last Updated on February 23, 2021

5 Best Fish Oil Supplements to Buy For A Healthier Brain

5 Best Fish Oil Supplements to Buy For A Healthier Brain

There are many ways that we can make our brains healthier. We use our brains constantly, but we train them through studying, learning, and recalling, among other things. But the issue with these methods is that they only help support particular parts of the brain. They are specialized activities that require certain parts of the rain to work, but they do not support the brain as a whole. So, if you’re looking for ways to help every part of your brain, the best thing you can consider is getting the best fish oil supplements.

Like with all kinds of supplements, fish oil supplements provide a high dosage of vitamins that help support and improve particular parts of your body.

The Benefits of Fish Oil

Fish oil is one of the most common dietary supplements used by people. Broadly speaking, these supplements are rich in omega-3 fatty acids that are great for your health in many ways. Below are just some of their most important, proven benefits:

  • Studies show that those who eat fish are at a lower risk of experiencing heart problems.[1] Supplements like these are common and provide the same health benefits as eating fish
  • Omega-3 also boosts brain function, reducing various mental conditions like bipolar and schizophrenia.[2]
  • Fish oil supplements can also reduce weight and prevent type-2 diabetes and even some cancers.[3]
  • They can also help improve eyesight as our eyes greatly rely on omega-3 fats.[4]

Why Fish Oil Supplements Help Boost Your Energy

As you can tell from the benefits already, having high omega-3 levels greatly and positively impacts our brains. Not only can it prevent mental disorders, but it also has ways of alleviating mood swings, depression, and fatigue. Research shows that consuming lower amounts of omega-3s can result in more mood swings, fatigue, and depression.[5]

Therefore, having a daily dose of fish oil supplements is a way of keeping yourself energized, especially since fatigue primarily stems from our brain. If your brain is filled with energy and isn’t feeling sluggish, your body will also feel the same way.

How To Pick the Best Fish Oil Supplements

When selecting some of the best fish oil supplements available on the market, we based our decision on the following criteria:

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  • High in Omega-3 – Every fish oil supplement will have Omega-3 and it’s a vital ingredient, but many brands vary on how much their products contain this fatty acid. We selected the ones that have a high amount.
  • Has multiple vitamins – Even though supplements are designed to have many vitamins, the benefits can be self-contained in certain areas and don’t synergize. The ones we selected provide benefits that help your body in multiple ways.
  • Purity – Supplements can often be grounds to include all kinds of unnecessary ingredients. The ones we picked are packed with only the essential vitamins you need.

5 Best Fish Oil Supplements

Here are the 5 best fish oil supplements we picked that you should definitely try:

1. Infuel Omega 3 Fish Oil

    Our first pick of the best fish oil supplement available is the Infuel brand of Omega 3 fish oil. We have this available in our own stores because of the numerous benefits that it provides. Not only does it contain the Omega 3 healthy fats but also high EPA and DHA content that helps with the growth and development of the eyes, nervous system, and heart.[6]

    As such, you’ll find regular doses of these promoting brain and heart health. It also helps with maintaining healthy bones and joints and can help improve your skin and sleep cycle.

    Buy the Infuel Omega 3 Fish Oil Here.

    2. California Gold Nutrition Omega 3 Premium Fish Oil

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      Our second pick for the best fish oil supplements is the supplement provided by California Gold Nutrition. Their premium fish oil supplement has gone through a process where the supplement provides a respectable amount of EPA and DHA (360mg and 240mg respectively) as well as fish oil. It’s to the point where it’s recommended that you take two of these capsules per day.

      Their process also ensures that the softgels the supplement comes in are porcine, bovine-free, and don’t contain gluten, GMOs, and soy. Overall, if you’re looking for an option to having plenty of fish oil, this is a great option.

      Pick up California Gold Nutrition’s Fish Oil Supplement here.

      3. Sports Research Omega 3 Fish Oil Triple Strength

        For those looking for a higher dosage of fish oil, EPA, and DHA, one option is the fish oil supplement from Sports Research. Unlike the other options on this list, this fish oil supplement is marketed as a dietary supplement. The reason for that is because a single Omega 3 softgel already contains over 80% of your daily dose of fish oil as well as 950mg of EPA and DHA.[7] The dosage amount easily exceeds the Global Organization’s minimum contents of EPA and DHA.

        Beyond that, it’s also made from non-GMO ingredients, and it’s gluten-free. This fish oil supplement is also made from sustainable seafood.

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        Purchase Sports Research Fish Oil Supplement here.

        4. Natrol Omega 3 Fish Oil Natural Lemon Flavor

          One factor that people might have that we didn’t mention on the list is flavor. While what we offer is quality, sometimes, people can’t handle the flavor of some quality products. So, for those who have a particular taste for vitamins, one option to consider is Natrol’s fish oil supplement. This supplement offers a natural lemon flavor thanks to its natural lemon oil ingredient.

          Beyond that, you can expect a middle-of-the-road amount of EPA, DHA, and fish oil with the company suggesting to take one softgel two times a day with a meal. The only real downside to this particular supplement is that you’re giving up a few details and benefits for better flavor. Unlike the other supplements mentioned, this does contain gelatine from bovine, though it’s kept at a minimum.

          Buy Natrol’s Omega 3 Fish Oil Supplement here.

          5. Nature’s Bounty Fish Oil

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            The final fish oil supplement on this list is the one from Nature’s Bounty. Nature’s Bounty has been committed to people’s health for almost 50 years at this point, and this company is known for making trusted products that are well-researched, backed by science, and made from pure ingredients. Their odorless fish oil supplement is no different.

            Nature’s Bounty product is marketed as a dietary supplement so you can expect a higher amount of EPA, DHA, and Omega-3 in them than usual. Even so, it’s recommended to take two softgels two times a day. These supplements are non-GMO and gluten-free, too.

            Purchase Nature’s Bounty’s Fish Oil here.

            Bottom Line

            While training your brain via certain brain activities and eating plenty of healthy fatty foods will help, we understand that not everyone can meet their Omega-3 requirements. Some people may also have medical conditions that force them to take extra steps in maintaining a healthy brain. This is where supplements shine as they offer plenty of high dosages for the nutrients that your body needs and provide several other benefits as well.

            If you decide to choose any of the listed fish oil supplements, I assure you that you will get a good quality product to help boost your brainpower.

            More Articles About the Benefits of Fish Oil

            Featured photo credit: Anshu A via unsplash.com

            Reference

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