These Are the Top Foods for Concentration and Memory

Have you ever struggled to concentrate on a task — even one that really needed doing before the end of the day and it’s already 3:25 and you still aren’t done yet? Do you worry that you’re not doing enough to protect your brain against the natural deterioration that comes with age?

Over the years, researchers have learned more and more about how what we eat affects the way we think. It turns out your diet plays a bigger role in how well you can focus and remember things than you might have thought.

Whether you’re having trouble concentrating at work or you’re concerned about your long-term brain health, incorporating these foods into your diet might make a difference.

Blueberries

These little berries are known for their high levels of antioxidants. As you age, your body endures more wear and tear from the environment. Antioxidants protect your cells against oxidation, the process often mentioned when discussing the development of chronic diseases.

The antioxidants in blueberries and similar fruits might help decrease your risk of brain-degenerating diseases like Alzheimer’s. Eating a pound of blueberries a day isn’t necessary, but the point is: Eat more fruit to benefit your brain.

Fatty fish

Baked salmon

Baked salmon | iStock.com/Elena_Danileiko

Salmon, sardines, and trout contain significant amounts of omega-3 fatty acids. These compounds have been shown to provide benefits to long-term brain health that could slow the onset of cognitive decline and related diseases such as dementia.

In addition to beneficial healthy fats, foods such as salmon are also a quality source of animal protein and essential B vitamins (also good for brain health). Salmon in particular also contains an antioxidant that might help balance out levels of good and bad cholesterol.

Nuts

Researchers are still studying the link between heart and brain health. The belief is that maintaining a healthy heart over time also lowers your risk of brain-related health conditions such as Alzheimer’s or Parkinson’s disease.

Like fatty fish, certain nuts contain healthy fats that might benefit your heart — and your brain! — if you make them a regular healthy snack. All nuts also contain antioxidants such as vitamin E.

Broccoli

Broccoli

Broccoli | phasinphoto/iStock.com/Getty Images

What seemed like the worst vegetable from your childhood really is one of the healthiest you can eat. Studies involving older adults have suggested that sufficient vitamin K intake can lead to improved memory and cognitive function. One serving of broccoli can provide your entire daily vitamin K requirement.

Broccoli’s antioxidant benefits aren’t the only reason to steam and enjoy this veggie. It’s an excellent source of fiber, a nutrient that promotes healthy digestion and could help you lose weight. For a vegetable, it’s also unusually high in protein.

Eggs

Despite misconceptions about eggs and cholesterol, this high-protein food is actually great for your overall health. Some studies suggest the choline found in eggs might boost memory and mental function. They also contain vitamins B6 and B12, which help maintain optimal brain functions.

But eggs benefit more than just your brain. There’s evidence that eggs can raise┬álevels of good cholesterol in your blood, protect your heart, and even promote weight loss.