Nutrition and concentration: 5 foods good for the brain

Nutrition and concentration

As the saying goes, “tell me what you eat and I’ll tell you who you are”. Although this phrase often refers to foods that support the immune system and our physical health, eating foods for memory and concentration can also give your brain a boost. Whether it’s for work, studying, or focusing on a particular task, eating brain-healthy foods can really help your cognitive functions like memory, attention, and concentration. Wondering what are the best foods for concentration? Well, we have not one, but five foods to try!

1. Oily fish

Young woman using laptop while eating healthy salad at desk

Fish like sardines, salmon, and mackerel are renowned for their benefits to your physical health. But did you know that these omega 3-rich fish are also excellent foods for concentration and memory?

A 2017 study found a link between the high level of essential fatty acids found in oily fish and increased blood flow to the brain. The study also associated improved cognitive skills with omega 3. Sardines on toast, tuna sushi, grilled mackerel with potatoes, crusted salmon: avoid having a goldfish memory by eating fish regularly!

2. Blueberries

Blueberries are rich in antioxidants, which puts them at the top of the list of foods good for the brain. It’s these antioxidants that can reduce oxidative stress and inflammation, helping brain cells communicate with each other more efficiently.

The result of this interaction can play an important role in boosting short-term memory, making this tiny little berry a great food for memory and concentration. Add them to your smoothie or yogurt to give your brain a boost.


With a high level of B vitamins and folic acid, eggs are also high on the list of brain foods. It’s this combination of nutrients that can help lower a blood component called homocysteine, which is linked to reduced cognitive ability and even stroke.

In addition, egg yolk contains a high level of choline. As you know, eggs may be small in size but are truly powerful brain food. Scrambled or poached, on toast or boiled, eggs are versatile and can be enjoyed in many ways.

4. Broccoli

As with eggs, it’s the high vitamin content that makes broccoli one of the best foods for concentration and overall brain power. This time it’s thanks to vitamin K, well known for its ability to improve cognitive function. Additionally, broccoli is also high in glucosinolates, another organic compound that helps maintain acetylcholine levels and retain memories. A perfect food for the memory in case of exam.

However, broccoli isn’t the only cruciferous vegetable high in glucosinolates: cauliflower, kale, and cabbage are other brain-boosting foods in the same family. As for vitamin K, you can also find it in kiwi, avocado, and beef liver, among others. Serve broccoli and broccoli as a side dish or add it to a smoothie to top up on vitamin K.

storing vegetables in kitchen paper can help them last longer, and an Okay paper towel roll is perfect for that. Whether you need a dry or damp paper towel, it’s both tough and absorbent, which is exactly what you want to keep those veggies fresh.

5. Curcuma

Surely you know it as one of the staple foods for making curries and many other spicy dishes from Asia and the Middle East, but did you know that turmeric. This is thanks to its high content of curcumin, the active ingredient that gives turmeric its famous golden color.

It is also known for its anti-inflammatory and antioxidant properties and has been linked to improved memory and mood. This is a great combination if you are looking for memory foods for an exam.

Try adding one, two or all of these brain foods to give your gray matter a boost!

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