Increase Mental Clarity and Focus with These Brain Boosting Foods
Ever felt blocked, distracted, or frustrated when working on an important task or trying to be more creative? If so, you probably wished there was a simple way to move past the mental clutter and into a state of greater clarity and focus.
There’s nothing like the feeling of flow and fulfillment that comes from completing a challenging task. Applying your mental focus towards a certain goal or intention helps you grow on a personal and professional level.
In today’s world of endless distractions, staying focused can be hard. That’s why keeping your brain healthy is one of the most important things you can do. It helps you access greater states of flow and creativity as you’re better able to learn, remember, and pay attention.
Fuel your mind by fueling your brain
Doing anything that requires mental effort, including thinking and focusing, requires energy. So to keep your brain functioning at its optimal levels, you have to nourish it with foods that provide the vitamins, minerals, and macro nutrients it needs.
Fueling your brain with high-quality foods allows you to prevent feelings of sluggishness or brain fog as you access greater levels of energy. When your brain has more energy, it’s easier for information to flow in and out with less effort.
When your brain is clear, you’re able to:
Make better decisions
Stay focused on the task at hand
Be more innovative and creative
Feel a greater sense of clarity
Interact with others from a clearer headspace
In addition to getting enough sleep, moving your body, and reducing stress in your life, you can keep your brain happy with certain foods that are proven to help improve cognitive functioning. Here is some general guidance and a list of foods that you can start integrating into your diet today so you can tackle anything in your life with more energy and focus.
High-quality foods for faster mental processing
Think of every food you eat as being filled with information. Like each cell of your body, every plant, seed, or protein contains genes. These genes are filled with information that’s encoded in terms of its vitamins, minerals, and macro nutrients.
The macro nutrients, vitamins, and minerals in your food are translated into the language of your body through chemical processes. Your brain distributes the information and energy from your foods wherever it’s needed most. The higher the quality of information your body gets, the smoother and more effortless your brain can function.
The closer your food is to its true source – to nature – the more high-quality information it tends to contain. Whole foods have a structure that’s more natural for the body to integrate. Processed foods may contain a lot of energy in the form of calories but very low levels of information that the body can turn into anything substantial to fuel brain performance.
So here’s a list of 10 superfoods that have been shown to have a positive effect on the brain to help improve mental clarity, focus, processing and memory.
Avocado
Avocado is a great source of vitamin E and monounsaturated fats. Monounsaturated fats increase the production of acetylcoholine, a neurotransmitter that can improve memory and learning. Vitamin E has antioxidant properties and is important for your brain, blood, skin, and vision.
Ways to integrate more avocados into your diet:
Did someone say guacamole? Mush up a few ripe avocados, add a pinch of salt and pepper and small pieces of tomatoes, jalapeno, and onions and you have a healthy and tasty snack. Or simply add a few slices of avocado to your sandwiches or salads. Order a high quality Avocado oil here!
2. Blueberries
Filled with antioxidants that can improve blood flow to the brain, blueberries have long been known as a super-food for good brain health. They’ve been linked to better motor coordination and slower memory impairments. The antioxidants in blueberries counter the detrimental effects of oxidative stress that often plays a role in aging and memory loss.
Ways to integrate more blueberries into your diet:
Brighten up your breakfast by adding some blueberries to your yogurt or cereal. Or combine with other berries like strawberries and maybe some green leafy veggies like spinach for a yummy and powerful smoothie. Dried blueberries are an easy and less messy way to add them to your daily diet. They can be added to a trail mix or salad, or even pack them as a to go snack when you have busy day planned.
3. Broccoli
A great source of fiber and vitamin K, broccoli can help improve cognitive function. Vitamin K protects your nerves from toxins and pathogens as well as helping maintain healthy blood clotting functions. Plus, the fiber in broccoli can reduce inflammation, reducing risk of neurodegenerative diseases and memory loss.
Ways to integrate more broccoli into your diet:
Steamed broccoli can be a quick and easy side item to complement foods like meat or rice. You could also consider some broccoli soup or even a broccoli casserole for cold winter nights. Have you evert tried these superfood dried broccoli snacks? They are yummy!
4. Coconut oil
A healthy alternative to cooking oils and fats like butter, coconut oil contains medium-chain triglycerides (MCTs) that can delay brain aging and actually have fat-burning properties. Coconut oil is also full of antioxidants that can slow memory loss and boost cognitive function.
Ways to integrate more coconut oil into your diet:
Use coconut oil as a replacement for certain fats like vegetable oils or butter. It can be great for both sauteing and baking but be sure to check the recipe you’re using first to see if it would make sense to substitute coconut oil. Consider using it in smoothies, dressings, or sauces. This coconut oil is easy to cook with and tastes yummy!
5. Dark chocolate
Yes, chocolate lovers unite! You no longer have to feel guilty about having a few bites of dark chocolate every day. Stimulating activity in regions of the brain associated with improved moods, dark chocolate is also rich in antioxidants, magnesium, iron, and copper. In addition to being good for your brain, dark chocolate also contains flavonoids that are good for your heart as they prevent bad cholesterol from sticking to your arteries.
What to look for in dark chocolate:
Look for chocolate that contains at least 70% pure cocoa. The higher the cocoa content, the better.
6. Eggs
Rich in essential omega-3 fatty acids, choline, vitamin B12, and vitamin E, eggs can boost brain power while also being a great source of protein. Omega-3 fatty acids support healthy blood flow in the brain. Choline helps improve communication between brain cells by reducing inflammation.
Ways to integrate more eggs into your diet:
Eggs are a great breakfast option, whether in the form of omelets or scrambled eggs. They can also be boiled and added to salads as an extra source of protein.
If you struggle with high cholesterol, egg whites are a great way to to still get the nutritional benefits without the cholesterol.
7. Ginkgo biloba
Ginkgo biloba is widely known for being a brain booster that improves mental functioning. It comes from the ginkgo tree and is generally distributed as an herbal supplement. Ginkgo helps improve blood flow to the brain, preserving memory and is said to help prevent or aid in treatment of Alzheimer’s and dementia.
Where to find ginkgo biloba:
The brand Gaia Herbs uses the purist methods of extraction in all of their products, order your ginkgo here.
8. Green leafy vegetables
Leafy green vegetables like spinach, arugula, kale, and collard greens are full of health benefits, not the least of which is keeping your brain in great shape. Green leafy vegetables contain nutrients and vitamins like vitamin A, C, E, and K that have neuroprotective effects. These are associated with reducing inflammation, preserving memory, and slowing cognitive decline.
Ways to integrate more green leafy veggies into your diet:
In addition to making more salads, you can also add these veggies as a side item to your proteins or other foods. Throw some spinach or kale into your smoothie for a fun pop of green and an extra boost of brain power!
Looking for a quick way to load up on greens? Try a superfood drink mix like Amazing Grass Greens Super Food Powder. I personally LOVE the chocolate flavor, I mix it with milk and it tastes exactly like chocolate milk!
9. Nuts
While most nuts are great for brain health, walnuts seem to be the most popular brain boosters. They are full of Omega-3 which contains DHA, a key ingredient in preventing cognitive decline
Almonds, cashews, and Brazil nuts can reduce inflammation as they contain high levels of magnesium. Almonds also contain a high amount of Vitamin E and riboflavin both of which are key to maintaining good brain health.
Ways to integrate more nuts into your diet:
Nuts are a wonderful and easy snack option. Mix them with some dry fruits like cranberries, raisins, apricots (or even with some dark chocolate) so you always have a healthy trail mix on hand.
10. Turmeric
Turmeric is a spice which contains a powerful compound called curcumin. Curcumin is an antioxidant that can protect the brain against inflammation and free radicals. Some studies suggest that turmeric can help treat pancreatic cancer, stroke, and Alzheimer’s diseases.
Turmeric is a stand-alone spice and is also popular for being one of the components of curry powder. You can also find turmeric supplements or powder in health stores.
Ways to integrate more turmeric into your diet:
If you like the taste of curry, use more curry powder in your dishes and play around with some curry recipes. Add a few dashes of turmeric, ginger, and cinnamon to power-boost your smoothies. These supplements by New Chapter are incredibly high quality and an easy way to incorporate turmeric into your diet.
Bonus: GABA
Although not a food or spice, we thought it’d be helpful to include GABA for its mood-boosting benefits which can help you feel more at ease and thus more mentally clear. GABA is a neurotransmitter that boosts mental clarity by helping your nervous system relax. It does this through blocking certain nerve signals related to stress, anxiety, and fear. Low levels of GABA have been linked to depression, cognitive deficits, and anxiety.
Where to find GABA: The brand Olly has a lovely variety of soft gels and gummies. They incorporate other anxiety reducing herbs so that you can stay calm, cool, and collected.
Key vitamins and minerals for better brain health
There are several vitamins and minerals that the 10 foods mentioned above have in common. As a summary, here is a list of some of the key ones that have been shown to improve brain function for greater cognitive ability, improved memory, or mental clarity:
Antioxidants
Vitamin B6
Vitamin B12
Vitamin E
Vitamin K
Magnesium
Iron
Omega-3
Folic acid
If you want to feel more mental clarity and focus, then look for foods that contain high levels of these. Adding a Whole Foods multivitamin into your daily routine can hold incredible benefits for your well-being. The brand New Chapter has age specific multi-vitamins for women, men, and children.
Of course the list above is just a sample and there are many others that are wonderful for brain health, including certain types of seafood, dairy, and meat. Having a well-balanced diet that focuses on whole, nutrient-dense foods is key.
Additionally, limiting sugar can help you achieve better brain health too. Too much sugar can make you feel sluggish (after the initial sugar high) while also decreasing the functioning of the hippocampus, the memory center in your brain.
How mindfulness can help you eat for better brain health
There’s several ways mindfulness can help you improve your eating habits so it’s easier to integrate more nutritious food into your diet.
First, mindful eating can help you slow down so you fully enjoy the food you’re putting into your body. As you listen to your body more and become more aware of how certain foods make you feel, you might have an easier time choosing foods that are good for you.
Next, mindfulness can make it easier to practice self-care. This can make going with healthier nutritional choices more intuitive. As you notice that the limiting negative thoughts and beliefs in your mind are not you, you’ll feel more compassion for yourself. By detaching from the voice of the inner critic, you’ll have a greater sense of self-worth and self-love.
Self-care is a beautiful way to nurture that self-love and to boost your brain health as you make better food choices. The more you appreciate your mind and body, the more you’ll enjoy caring for it. Want to learn ways to integrate more self-care into your days? Sign up for the 7 Days to Less Stress Program here. Dedicate 20 minutes a day to your well-being and in one week, you will feel happier, healthier, and more relaxed!
