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Some foods contain nutrients that have been linked to help with concentration and productivity. Including these foods in a healthy diet, in addition to getting enough sleep and staying hydrated, can help maintain brain health and improve alertness, memory, and mood.
1. Lion’s mane
Cognitive neuroscientist Caroline Leaf notes through Well + Good that some studies have shown that lion’s mane can help focus, regulate mood, and build memory.
Lion’s mane mushrooms can help reduce inflammation and promote better cognitive health. Medical News Today Share that a Japanese study in adults aged 50-80 with mild cognitive impairment found that daily consumption of mushroom extract for 16 weeks led to higher scores on cognitive function scales compared to a placebo group .
You can cook the mushrooms or consume them as a supplement. If you take them as a supplement, carefully follow the instructions on the label and consult your doctor about their uses.
Low to moderate doses of caffeine (50 to 300 mg) can increase alertness, energy, and ability to concentrate, as shared by the Harvard School of Public Health. In moderate consumption, up to 400 mg of caffeine is considered, approximately 4 8-ounce cups of coffee. Each cup has an average of 95 mg of caffeine.
Some dandelion supplements such as dandelion powder can be combined in your coffee, for a duet that helps improve mood and concentration.
3. Dark chocolate
Dark chocolate contains more cocoa solids than other types of chocolate. Cocoa is rich in plant chemicals called flavonoids, powerful antioxidants and anti-inflammatory effects. Harvard notes that the flavonoids in chocolate can help improve blood flow.
Flavonoid Support Supports Your Brain Response as it ensures that there is an abundant supply of oxygen-rich blood flow to the brain. These substances also help protect neurons in the brain and stimulate neurogenesis (the process of forming new neurons).
Walnuts have been linked in some studies to less cognitive decline as you age. A study by researchers at Loma Linda University Health has found that Eating walnuts on a regular basis strengthens the brain wave frequencies associated with cognition, healing, learning, memory and other key brain functions.
The brain needs fuel to function. Eggs can be part of a healthy breakfast, they are rich in nutrients, including choline. Your brain and nervous system need choline to regulate memory and mood.
Some studies have found a link between higher choline intake and better cognitive function (such as verbal and visual memory), according to the National Institutes of Health.
Salmon is one of the fatty fish richest in omega-3. Healthline shares that omega-3s are vital for normal brain function and development. Low levels of omega-3s can accelerate brain aging and contribute to deficits in brain function.
Diets with higher levels of omega-3s have been linked to lower risks of dementia and stroke and slower mental decline. For brain and heart health, at least two servings of fish a week are recommended.
Berries like strawberries are considered one of the best fruits for the brain because of their richness in flavonoids, especially anthocyanins. The Journal of the American Chemical Society (ACS) notes that berries help the brain stay healthy in several ways.
Anthocyanins in berries have neuroprotective effects, help prevent neuroinflammation, and can also help improve blood flow to the brain. They have been linked to a lower risk of dementia and Parkinson’s.
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