Choosing a diet that will positively affect your memory and concentration can help you stay alert and focused throughout the day. The brain needs certain vitamins and nutrients to function properly, and eating the right kind of brain foods will ensure that you're working at peak performance. Certain foods have even been shown to reduce the risk of age-related mental decline and may help ward off dementia and Alzheimer's disease.
Mediterranean Diets
According to a study presented at the American Academy of Neurology's annual meeting in 2010, eating a Mediterranean-style diet may improve memory and cognition and reduce the risk of mental decline associated with aging. The study found that brain infarcts, or small areas of dead brain tissue linked to thinking problems, were less likely among people who followed a Mediterranean diet. "In this study, not eating a Mediterranean-like diet had about the same effect on the brain as having high blood pressure," noted study author Nikolaos Scarmeas, MD, of New York's Columbia University Medical Center. A Mediterranean diet includes a low intake of saturated fatty acids, meat, poultry and dairy; mild or moderate amounts of alcohol; and generous amounts of vegetables, fruits, whole grains, legumes, fish and olive oil.
Breakfast
No matter what diet you follow, make sure it includes breakfast to optimize your brain's memory and concentration powers. According to research conducted by dietitians from the Nutritional Sciences Division at London King's College, skipping breakfast causes a decline in memory and attention throughout the day, while eating wholegrain breakfast cereal in the morning boosts brain performance and improves memory and concentration. Steer clear of white bread, and instead choose breakfast foods with a low glycemic index, such as bran, porridge, muesli or oatmeal.
Omega-3 Fatty Acids
A diet rich in omega-3 fatty acids not only protects against inflammation and high cholesterol, it can also improve cognitive function. "Population studies suggest that omega-3 fatty acids, found in oily fish such as salmon and mackerel, could play a role in memory and concentration," says Toni Steer, MD, from Cambridge's MRC Human Nutrition Research. Classified as "healthy" fats, omega-3 fatty acids can also be found in flaxseed, flaxseed oil, walnuts, walnut oil and cold-water fish such as herring, tuna and halibut.
Vitamins
Diets high in B vitamins -- particularly B6, B12 and folic acid -- help make red blood cells, which carry oxygen to the brain. B vitamins also break down the toxic amino acid homocysteine, which destroys nerve cells. To ensure that you're getting enough essential B vitamins in your diet, eat plenty of dark leafy green vegetables like spinach and kale. Other sources of B vitamins include: asparagus, broccoli, melons, citrus fruits, strawberries, black beans and soybeans.
Antioxidants
Antioxidants, such as beta carotene and vitamins C and E, also improve blood flow to the brain. Pack your diet with antioxidants by eating sweet potatoes, red tomatoes, green tea, nuts and seeds, citrus fruit, liver and blueberries.
