Eat Smart: Everyday Foods to Improve Memory and Focus

Mental fog, afternoon sluggishness and forgetfulness, sounds familiar? If yes, chances are your eating habits might be at fault. While we often blame our screen time, the real issue might lie in what's on our plate.

According to the National Library of Medicine study, what we eat directly impacts brain function and even reduces neuroinflammation and oxidative stress. Certain foods can enhance memory, sharpen focus, and even lower the risk of neurodegenerative diseases like Alzheimer’s.

So before blaming our screen, let's fix our plate with these 6 everyday food options that should gain a permanent place in your diet.

Six Foods to Include:

1. Blueberries: Tiny Berries, Big Brain Benefits

Nicknamed “brain berries,” blueberries are packed with antioxidants, especially anthocyanins, which protect the brain from oxidative stress and inflammation.

Science Behind it: A study published in Nutritional Neuroscience found that regular blueberry intake improved memory and cognitive function in older adults.

How to Eat: Add a handful to your morning oats, smoothies, or snack bowl.

ALSO READ: Healthiest Types Of Berries And 3 Ways To Consume Them

2. Broccoli- A Green Powerhouse

Broccoli is rich in vitamin K, which is what helps in the process of sphingolipid formation (a lipid that helps in cell signalling). It is also composed of compounds such as sulforaphane, which have anti-inflammatory effects on the brain.

Science Behind it: A 2019 review in Frontiers in Ageing Neuroscience found that the higher the vitamin K intake was, the better the cognitive performance turned out to be.

How to Eat: Steam or stir-fry with garlic, or blend into soups or pastas.

3. Eggs: Brain Food in A Shell

Eggs have choline, which is the nutrient that produces the acetylcholine neurotransmitter that is involved in memory and learning. They also have B vitamins such as B12 and folate, which contribute to slowing the process of brain ageing.

Science Behind it: In a 2017 study published by The American Journal of Clinical Nutrition, the researchers found that increased choline increased memory performance.

How to Eat: Eat eggs as boiled, poached, or sunny-side up, just what kind of breakfast you prefer.

ALSO READ: Are Eggs Safe To Eat As Bird Flu Spreads? Doctor Explains

4. Dark Chocolate: A Sweet Brain Treat

Dark chocolate (70% or more) provides flavonoids, caffeine, and antioxidants, the compounds that enhance the circulation of blood to the brain and increase concentration.

Science Behind it: According to research published in Nature Neuroscience, better brain plasticity and performance in memory tasks were observed after a participant took flavonoid-rich chocolate.

How to Eat: A square or two after lunchtime will counter brain fog, helping it to come out of the slump.

5. Seeds and Nuts: A Mental Health Superdose

Seeds and nuts like walnuts, almonds, flaxseeds, and pumpkin seeds, which are rich in healthy fats, antioxidants, zinc, magnesium, and vitamin E, are found to boost cognitive efficiency and delay the process of mental degeneration.

Science Behind it: A 2020 study in Nutrients showed that individuals who consumed nuts regularly presented faster reaction speed, thinking mechanisms, and memory.

How to Eat: Sprinkle on yoghurts, salads or snack on them in between meals.

ALSO READ: Are You Soaking Your Nuts? Here are 5 Dry fruits You Should Consume Only After Soaking

6. Green Tea: Mind Relaxer

Unlike coffee, green tea gives a smoother caffeine push and L-theanine, which enhances brain function and triggers a feeling of calm and relaxation.

Science Behind it: A study in Psychopharmacology revealed that when L-theanine and caffeine work together, alertness, attention span, and accuracy increase.

How to Drink: Drink 1-2 cups a day in the late morning or early afternoon.

ALSO READ: Indian Superfoods You’re Ignoring: Here’s What to Add

Conclusion: Let Your Diet Do the Thinking

One of the organs in the body that consumes a lot of energy is the brain. Like your heart or any muscles, it must run on the correct fuel to deliver optimum performance. When you introduce such foods into your daily diet, you not only eat smart, but think smart, too.

Next time you are putting together a meal, it is important to pose a question to yourself: Is this brain food?

Eat Smart: Everyday Foods to Improve Memory and Focus