Focus Fuel: Foods That Improve Memory and Concentration

Maintaining sharp memory and intense concentration is crucial for success, especially for office workers and students. The right dietary choices can support neuron health, improve blood flow to the brain, and stabilize the steady glucose supply the brain needs.

1. Omega-3s and Healthy Fats

These fats are crucial for building brain cell membranes and reducing cognitive decline.

• Sources: Fatty fish (salmon, sardines), walnuts, and avocados (rich in MUFAs). Use cold-pressed olive oil or groundnut oil in cooking.

2. Flavanol-Rich Berries

Berries are packed with antioxidants called Flavonoids, which improve blood flow to the brain, enhancing concentration and protecting against aging (Northwestern Medicine, n.d.).

• Sources: Blueberries, strawberries, and grapes.

3. Complex Carbohydrates (Sustained Glucose)

Brain cells run on glucose and need a steady supply. Complex carbs provide a slow, sustained release.

• Action: Swap refined white grains for whole grains like oats, brown rice, whole-wheat roti, and chickpeas (Mayo Clinic, 2023).

4. Dark Leafy Greens

Known for Folate and Vitamin K, these greens reduce inflammation and improve blood circulation to the brain, protecting against age-related memory loss (Mayo Clinic, 2023).

• Action: Incorporate spinach, kale, or collard greens into your daily meals (see Blog $\text{16}$).

5. Spices and Seeds

• Rosemary and Mint: The aroma has been found to enhance memory and increase blood flow to the brain (Mayo Clinic, 2023).

• Sesame Seeds: Rich in Tyrosine, an amino acid used to produce dopamine, a neurotransmitter that keeps the brain alert and memory sharp.