3 foods to help you focus and improve your memory

Fueling your body with the right food can have a surprising impact on how well you function throughout the day. Various studies have shown that if you incorporate the right foods into your daily routine, you’re likely to notice a difference in your mental performance. So if you find yourself gazing out the window by noon, give your afternoon meal a brain-boosting lift, by incorporating these foods.

1. Avocado

Millennials’ favourite fruit shouldn’t be sniffed at. Not only are avocados bursting with good fats, they’re versatile and easy to incorporate into your daily diet. 

Avocados provide an excellent source of lutein, a carotenoid that improves eye health, and positively influences brain function. In addition, a study using 84 adults found that participants who incorporated avocado in their diet every day for 12 weeks had increased levels of lutein in their blood, and received a higher score on mental tests.

2. Fatty fish

Omega-3-rich fish, such as tuna, cod, pollock and salmon are great brain-boosting foods. By introducing at least two servings of fish into your diet each week, you’ll be fueling your body with much-needed nutrients. 

There are many scientific studies that support Omega-3’s positive impact on brain function, for example demonstrating that regular fish consumption can improve mental performance, while slowing cognitive decline. 

Be sure to focus on fish that don't contain high levels of mercury, such as the four listed above. 

3.  Nuts 

Having a handful of nuts each day has been proven to boost your brain’s cognitive function. In fact, a study showed that college students that added walnuts to their diet for 8 weeks saw a 11.2% increase in interpreting information, compared to a placebo group. 

This is mainly because nuts contain high levels of omega-3 fatty acids, as well as  manganese, zinc, and selenium – all of which will help you feel more alert. Whether you munch on them during your work break, or incorporate them into your evening meal, nuts are a great way to improve your focus.