Foods That Help You Concentrate

Ginseng, Fish, Berries, or Caffeine?

 You can increase your chances of maintaining a healthy brain -- if you add "smart" foods and beverages to your diet.

Caffeine Can Make You More Alert

There's no magic bullet but certain substances, like caffeine, can energize and help you focus and concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz -- though the effects are short term. However excess creates undesirable effect: Overdo with caffeine can make you jittery and uncomfortable.

Sugar Can Enhance Alertness

Sugar is your brain's preferred fuel source (not table sugar), but glucose, which your body metabolizes from the sugars and carbohydrates you eat. That's why a glass of something sweet to drink can offer a short-term boost to memory, thinking processes, and mental ability. Consume too much, however, may impair memory -- along with the rest of you. Go easy on the sugar so it can enhance memory, without packing on pounds.

Protein & Brain Function Connection?

One of the great benefits of protein is that it generally makes you feel satisfied longer than carbohydrates and fats. Eating a diet rich in lean and low-fat protein is good for weight loss and overall health -- though it's hard to draw a connection with brain function.

Fish Really is Brain Food

A protein source associated with a great brain boost is fish -- rich in omega 3 fatty acids, essential for brain function and development. These healthy fats have amazing brain power: higher dietary omega 3 fatty acids are linked to lower dementia and stroke risks; slower mental decline; and may play a vital role in enhancing memory, especially as we get older. For brain and heart health, eat two servings of fish weekly.

Add a Daily Dose of Nuts, Chocolate

Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with less cognitive decline as you age. Dark chocolate has powerful antioxidant properties, and contains natural stimulants like caffeine, which can enhance focus and concentration. Enjoy up to an ounce a day of nuts and dark chocolate.

Add Avocados and Whole Grains

Whole grains and fruits like avocados can reduce the risk of cardiovascular disease and enhance blood flow to fire up brain cells. Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E, while avocados have fat -- good mono-unsaturated fat that contributes to healthy blood flow.

Blueberries Are Super Nutritious

Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. (Diets rich in blueberries significantly improve both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.)

Benefits of a Healthy Diet

If your diet lacks essential nutrients, it can decrease your ability to concentrate. Eating too much or too little can also interfere with your ability to focus. A heavy meal may make you feel lethargic, while too few calories can result in distracting hunger pangs. Benefit your brain: Strive for a well-balanced diet chock full of a wide variety of healthy, wholesome foods.

Vitamins, Minerals, Supplements?

Many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, but they're inconclusive. Researchers are cautiously optimistic about ginseng, gingko, or vitamin, mineral, and herb combinations and their impact on the brain. A daily multivitamin is OK, but check with your doctor before taking other supplements.

Get Ready for a Big Day

Want to power up your ability to concentrate? Start with a meal of 100% fruit juice, a whole grain bagel with salmon, and a cup of coffee. In addition to eating a well-balanced meal, experts also advise:

• Get a good night's sleep.
• Exercise to help sharpen thinking.
• Meditate to clear thinking and relax.