Concentration and focus are two critical skills used on a daily basis. Whether you're reading a menu, taking a course in school or training at the gym, you often use these skills without realizing it. Some days our concentration may seem great, while other days, our minds may feel a bit anxious, jittery and less focused. A variety of things can cause a loss of focus. Lack of sleep, stress and even your surroundings can all have a significant effect on your ability to concentrate. One of the most efficient ways to boost your concentration is by eating whole foods that fuel your body and brain. Diet plays a massive role in how our bodies function. What we eat provides us with the nutrients we need to stay healthy and active. If we're continually indulging in unhealthy and processed foods, we won't perform at our best. Conversely, if we eat foods that are rich in the exact vitamins and minerals our bodies crave, then our bodies will naturally run better, and our concentration and focus will be functioning at its best too.
While there's no quick fix to increase your focus, there are healthy foods that can help optimize your concentration and raise your energy levels. If you’re wondering how to improve concentration and focus, instead of reaching for a sugar-filled energy drink, try adding some of these brain-boosting foods to your diet to help increase your concentration naturally.
Berries
Sweet and delicious, berries are full of antioxidants and nutrients that many other foods lack. The next time you head to the grocery store, try reaching for this sweet treat. Berries that contain the highest amount of antioxidants include strawberries, blackberries, blueberries and mulberries. Not only are berries a delightful treat, but they're also easy to incorporate into your diet. Enjoy them as a midday snack or as a topping on a bowl of Greek yogurt. Adding berries to your favorite recipe will boost its flavor and health benefits. At Bob's Red Mill, we enjoy adding berries to breakfast smoothies like this Berry Peachy Booster smoothie. Eating berries in the morning can help keep your body and brain focused on the long day ahead.
Green tea
Green tea might top the list as the best food for improving concentration and memory. A popular drink sipped worldwide, it can be enjoyed hot, cold or even in powdered form. Packed with health-promoting compounds, green tea is a drink you'll want to incorporate into any concentration focused diet. Drink it regularly, or even add it to your baked goods!
Kale
You've probably seen kale bundled up next to the rest of the leafy greens. Part of the cabbage family, kale is a veggie filled with focus-enhancing vitamins. Full of Vitamins C, A and K, one serving of kale has more calcium than a serving of milk. While this veggie is great for you, it's also incredibly versatile. When lightly seasoned and baked, kale can turn into a chip that is sure to become one of your new favorite snacks. If you're looking for a more filling way to include kale into your diet, add it to a dish like Black Bean and Creamy Kale Enchiladas for a truly satisfying meal.
Flaxseeds
Flaxseeds pack a lot of nutrients into a tiny package. Available whole or ground, flaxseeds are an excellent source of fiber and omega-3 fatty acids. Incorporating flaxseeds into your diet is a great way to get these nutrients, as well as an extra boost of plant-based protein. Because flaxseed protein solely comes from plants, this seed is an excellent choice for vegetarians and vegans looking to up their protein intake. Add these seeds to your smoothies, muffins, cereal and even cookies for an extra boost of brain-supporting nutrients.
Fish
If you're hoping to add more protein to your diet while also boosting your concentration and focus, then fish is a great choice. Protein is a crucial part of healthy memory function, and incorporating more fish into your diet can ensure that your brain is getting the correct amount of nutrients needed to remain its healthiest. Fish is also rich in omega-3 fatty acids. Incorporating foods into your diet that are high in omega-3 is essential because our bodies can not make it on their own. Omega-3 is a nutrient that only enters our body through food, and fish is one of the best ways to get it. When choosing which fish to add to your next meal, look for ones that are caught sustainably. Fish like salmon, herring and trout are all great for you and can often be found fresh at local markets.
Dark Chocolate
When searching for a healthy chocolate snack, not just any chocolate will do. Dark chocolate often contains less added sugar, which makes it the perfect snack when you need a quick concentration boost. Its high cacao content can help boost your energy levels and may even help you focus for longer. Dark chocolate is great in smoothies or even a delicious homemade trail mix. Craving brain-boosting energy on-the-go? Try out this Hemp Protein Truffle recipe. Sweet and delicious, this recipe tastes more like candy than a superfood snack.
Nuts
A great snack to always keep on hand, nuts are a treat that can be enjoyed raw, cooked or added to baked goods. Rich in omega-3s and magnesium, this is one superfood that you won't want to skimp on! Due to their unique texture, when ground, nuts can be used to replace many traditional flours. Nut-based flours are a great gluten free substitute for those who want to stay away from grains. Add them to your smoothies or use them to make your favorite loaf of bread. However you choose to incorporate them into your diet, you can feel good knowing that you’re getting a number of different vitamins and minerals right into your meal!
Oatmeal
It's no surprise why oatmeal has a reputation for being one of the healthiest whole grains out there. Rich in fiber, eating just one bowl of oatmeal can help provide you with large amounts of long-lasting energy. Aside from fiber, oatmeal is also rich in many other vitamins and minerals that help contribute to your brain's ability to focus. One of the best ways to start the day, eating oatmeal in the morning, can replenish your body of the nutrients it used throughout the night and help keep you full until your next meal. If you're tired of your current oatmeal recipe, then spice up this week's breakfast menu with these delicious PB & J Oat Bars.
Avocados
Avocados are all we've "avo" wanted and so much more. This tasty fruit is loaded with nutritional benefits. Full of fiber and healthy fats, avocados are a great brain-boosting treat. Their high nutritional value can help your body maintain steady energy levels much better than a sugary snack would. Add avocado to your favorite recipe to amp up the creamy texture and create a concentration-boosting meal. A great smoothie when you feel your energy levels start to dip, this Avocado Lime Smoothie is the perfect afternoon pick-me-up to get you through your day.
Eggs
Eggs are an essential part of any healthy diet. Loaded with heart-healthy fats and protein, eggs top the list of the best foods that increase concentration while studying. Enjoy them hard-boiled, scrambled, or poached, for a great brain-boosting breakfast. If you want to incorporate more eggs into your diet, start by trying out these Gluten Free Chorizo, Egg and Sausage Biscuits. A tasty treat to start your day, these savory and delicious biscuits are a great way to start your day.
There you have it, 10 of our favorite concentration-boosting foods that can help increase your focus. Now that you understand the concentration-boosting power of these foods, we're confident that you're ready to add them to your weekly menu to start feeling healthier and more focused than ever. If you're having an off day, add a few of these foods to your meal plan.
Know of a delicious recipe that already includes one or two of these healthy foods? Feel free to share it with our readers in the comments below. Here at Bob's Red Mill, we love hearing from our readers who share the same healthy food passion as we do.
Thank you for stopping by and reading this article. We hope you have a day full of fun and focus!
