How are your meals impacting your concentration? If you’re incorporating certain foods into your diet, you could be helping or hurting your ability to focus. In order to reap the most mental benefits from your foods, check out these five concentration-boosting foods to eat – and the three that will drag you down.
Concentration Boosters
1. Caffeine
There’s a reason people like to throw back coffee in the morning – the caffeine can awaken the brain and make you feel more alert. The same goes for caffeinated teas and other beverages, although you want to avoid drinks with tons of sugar. When you drink too much caffeine, though, you may experience some uncomfortable jitters – so take it easy.
2. Breakfast
Studies show that breakfast is a good thing. Eating a meal in the morning can set a positive stage for the rest of the day. You don’t want to munch on ice cream and chips, of course, as those things will not benefit your concentration or focus. Instead, consume a bowl of whole grains or whole-wheat pancakes topped with nuts. Fruits also serve as brain fuel, so stock up in the morning (without over-eating).
3. Avocados
Avocados, although high in calories and fat, provide the body with necessary good fats – monounsaturated fats – as well as lots of fiber and potassium. With all that fiber (about 10 grams per cup), your body will remain fuller for longer and your mind can focus on other things. The healthy fats also promote greater heart health and thus a better blood flow throughout the body. If your internal system is working smooth, your brain will reap the benefits and be able to achieve greater levels of concentration.
4. Fatty Fish
Like avocados, certain fish can be high in fat. However, the healthy omega-3 fatty acids that fish provide are different than the fats found in ice cream or potato chips. Omega-3 fatty acids, in fact, can be linked to greater brainpower and even lowering risk of dementia and mental decline. So while not directly linked to immediate concentration boosts, oily fish (like mackerel, salmon or trout) can assist with overall brain function and better performance over time.
5. Berries
Berries are an excellent source of antioxidants, which boost brainpower. The high Vitamin A, B and C contents of berries (blueberries, strawberries, raspberries, tomatoes, etc.) has been said to improve blood flow, giving brain cells more oxygen to help them perform at their best.
Concentration Detractors
1. Alcohol
When you drink alcohol, you negatively impact your brain. Whatever alcohol you consume that cannot be metabolized by your liver, travels on to your brain, leaving you drunk. Alcohol is basically a poison, and when it reaches your brain, it does just that: it poisons your general brain functions. The symptoms may be temporary, but they are certainly not good for focus. In order to experience optimal concentration, try living a healthier, sober lifestyle.
2. Junk Food
Junk food does more than cause obesity – it triggers fatigue of both the mind and body. “Junk foods” are generally processed foods that are high in fat, calories and sugar, while not offering much or anything in the way of health benefits. When you eat such foods, you may experience a brief, temporary jolt. However, these options ultimately make individuals tired and sluggish, with brainpower falling as well. Ignore your cravings and eat any and all junk foods in moderation.
3. Salty Foods
Not all salty foods are junk foods, but consuming too much sodium can still be bad for your brain. Even when you dump salt on broccoli, for example, you can deplete the benefits of the broccoli. Why? Consuming too much salt forces cells to retain water – this includes brain cells. When this occurs, individuals can become confused, fatigued and even depressed. So think twice before whipping out the saltshaker.
Like most things, eating these “bad for concentration” foods in moderation is not detrimental to your health. But if you want to really make the most of your brain, try reaching for the first “good for concentration” items the next time your tummy rumbles.
Photo by Kevin Morris
