As a student, you will be learning new things each day and will have a lot of information to be absorbed and memorised. Foods that improve memory and concentration by promoting brain health are very crucial to gearing up academic performance. There has always been great emphasis on good nutrition for children in their growth years for overall health. Though good nutrition is the key to overall health and mental performance, there are certain foods for concentration.
List of Foods That Improve Memory and Concentration
The brain is the most important organ of the human body and the upkeep of brain health is crucial for optimum performance. All the activities of the human body are controlled by the brain and so keeping the brain in good shape is of prime importance.
A lot of attention has been drawn towards exercise and meditation to improve brain health. It is said that meditation keeps you calm throughout and improves your focus while exercise stimulates chemicals like serotonin, the mood enhancer and dopamine that improves memory and concentration. But little is said about the impact of food on memory and concentration. Keeping your brain fueled with the right food to improve cognitive performance is very critical. Here is a list of foods that improve concentration while studying.
1. Fatty Fish
Half of the brain fat comprises omega 3. Omega 3 is utilised to build nerve brain and nerve cells and is very essential for boosting memory. Deficiency in Omega 3 can lead to learning disabilities. Fatty fish is a premium source of Omega 3. Salmon, Tuna, Trout, Herring, and Sardines are a list of fatty fish that you can consume for an enhanced level of Omega 3.
It is found that persons who consume fatty fish regularly have more grey matter in the brain that consists of nerve cells controlling memory, decision making, and moods. Persons who are regular fish eaters are found to be sharper mentally.
Blueberries have innumerable health benefits and the most important one is promoting brain health. It is highly recommended for children who are studying as one of the best foods for concentration and memory.
Berries with an intense colour like blueberries provide anthocyanins, a set of plant compounds that have antioxidant and anti-inflammatory properties. Some of these antioxidants help in improving the connection between brain cells. Studies have revealed that blueberries have a great contribution to improving the memory and performance of the brain.
Coffee consists of caffeine that has several positive effects on the brain. It helps in keeping you alert for a long time by choking adenosine that induces sleep. It also stimulates dopamine, a chemical which is a mood enhancer as well as a memory booster. Caffeine also helps in improving the attention span which is very critical while studying.
Broccoli is loaded with plant compounds. There is also a high concentration of Vitamin K, the water-soluble vitamin that is essential for the upkeep of cognitive status as well as improved memory. A recommended daily intake of 160 grams of broccoli is what is necessary to gain the required level of Vitamin K for brain health.
5. Dark Chocolate
Dark chocolate has a higher content of cocoa than other chocolates and is loaded with caffeine, flavonoids, and antioxidants. Because of this property, it is considered the best food to increase concentration. Flavonoids tend to accumulate in the brain area that is associated with learning and memory. It is noticed that individuals who consumed dark chocolate had better cognitive skills and memory. Caffeine in dark chocolate can improve concentration.
Healthy fats, Vitamin E, and antioxidants found in nuts greatly impact brain health. Walnuts with Omega 3 are considered the best for boosting brain health. It was observed that persons who consumed nuts, especially women, had sharper memory than the others who did not consume nuts. Making consumption of nuts a regular habit for children as it is an ideal food to increase concentration.
Eggs are loaded with several nutrients and minerals including Vitamin B6, B12, folate, and choline, all associated with brain health.
Acetylcholine created by choline helps in controlling memory as well as mood. An egg a day is sufficient to provide the required level of choline. Eggs are the easiest source of choline and so considered one of the best foods that improve concentration.
8. Pumpkin Seeds
Pumpkin seeds are high in antioxidants that protect the brain from free radicals. Pumpkin seeds are also rich in magnesium, zinc, copper, and iron. Zinc and copper are required for nerve signalling and to prevent degeneration of the brain while regulating moods. Magnesium plays an important role in learning and memory. Iron helps in the optimum functioning of the brain. With these micronutrients packed in pumpkin seeds, it is recommended to add this food to increase concentration in the daily diet of your children who are studying.
Vitamin C largely found in oranges plays a pivotal role in the upkeep of brain health. Vitamin C is found to improve performance in tasks that require focus, concentration, memory, and decision making. Vitamin C also has antioxidant properties that prevent brain damage by fighting free radicals. Consuming an orange a day will provide the required level of Vitamin C. Though orange is among the best foods that improve concentration there are other fruits like guava, strawberries and kiwi that have the same impact on brain health.
Avocados are a rich source of monounsaturated fats that help in regulating blood pressure. High blood pressure is linked with declined cognitive performance and regulating blood pressure will result in improved brain health.
Tips to Include Foods that Improve Memory and Concentration
Including a wide range of foods that provide all the essential nutrients to improve memory and concentration is the best way to fuel your brain. While studying it could be difficult to plan a diet to provide you with all the required nutrition and you may settle for processed and ready to eat food. A simple way is to make a small change in your meal plan as given below to keep your brain active.
|Regular Meal||Substituted with|
|Frozen Pizza||Whole wheat pizza made at home|
|Ice Cream||Yoghurt topped with berries|
|Processed cereal||Porridge topped with nuts and fruits|
|Muffin or bread||Wholegrain crackers with tomato and cheese|
|Chocolates||Dried fruits or fresh fruits|
|Burger and fries||Steak and Salad|
|Potato chips||A fistful of nuts|
|Coffee||Green tea or herbal tea|
Eating healthy will help you study better while improving your overall health.
Healthy eating habits i.e., including foods that improve memory and concentration can be the key to improving cognitive performance. Strategically add the foods mentioned above to your daily diet for better brain health. Some of the foods have antioxidant properties and help in preventing brain damage while some have nutrients that improve memory and brain development.
It will be even more beneficial if you include physical activities and mind relaxation techniques with nutritious foods. Remaining calm and relaxed has resulted in improved concentration levels that boost performance levels while studying.