8 Foods to Boost Your Focus

Ever find yourself struggling to focus on the task at hand?

Being a mother is a busy and demanding job, both physically and mentally. Which is why the ability to focus on what really matters, and to do it quickly and confidently at all times, is key to success and your sanity.

The good news is you can boost your focus by paying attention to which foods you choose to eat. It really is as simple as focusing on eating more ‘real food’ and less processed foods. Refuelling smart results in a multitude of benefits including better stamina, focus, mood and cognition. The following foods in particular, have been shown in nutritional studies to assist in boosting focus and are easy to add to any eating plan.

1. Caffeine
Caffeine is the world’s most widely consumed psychostimulant found in coffee, tea and chocolate. We love it because it gives us that extra boost and buzz. Not only do we enjoy the taste but also we depend on it to keep us alert. The recommend dose per day is 400mg, which is around three cups of coffee. There is a tipping point where we can become over stimulated and less focused, so try sticking to that sweet spot.

2. Deeply Pigmented Fruits
Fruits with a deep coloured skin such as blueberries, goji berries, cherries, plums, strawberries and raspberries contain a phytochemical called anthocyanin. This is what gives the skin its colour and also indicates a high level of antioxidants present. Antioxidants are well known for supporting healthy ageing. As a guide, opt for fruits and vegetables with a deeper colour as they are guaranteed to contain more nutrients.

3. Healthy Fats
Fat is not our enemy. There is however a great distinction between good and bad fats. Good fats such as found in avocado, oily fish such as wild salmon, herring, mackerel, sardines and anchovies and good quality oil such as extra virgin olive oil should be celebrated for their role in improving our mental health and maintaining better brain health, memory and cognition.

4. Leafy Greens
When it comes to fresh food, anything green is good. Leafy greens including salad leaves, kale, spinach, Chinese broccoli, chard and many more are now recognised as being the most important foods to eat for better brain health and function. Turns out Mum is right – eat your greens! Six serves a week are recommended.

5. Nuts and Seeds
Mother nature is very clever and created foods that resembled the area in the body they best support. For example, walnuts look like a brain and have been shown to support cognitive health. Walnuts contain a large dose of DHA, which is a type of Omega- 3 fatty acid. Consuming a handful of walnuts a day will help reach the recommended dose of DHA. Almonds, flaxseeds and sunflower seeds are also beneficial for brain health. Five small serves a week is ideal.

6. Eggs
Eggs make for the perfect snack and additional boost of protein in meals. Eggs are a complete protein containing all the essential amino acids as well as choline which is a vital nutrient for stimulating mental clarity and is often lacking in western diets. Get cracking with some eggs and give your brain a boost.

7. Whole Grains
Grains often get a bad rep because some contain gluten, but they are actually great for good brain health. Whole grains are considered complex carbohydrates, which means they have not been stripped of their nutrients like refined grains such as white bread or white rice. Oats, couscous, brown rice, rye, barley, quinoa and wheat are the better known varieties.

8. Dark Chocolate
Before you get overly excited about the inclusion of chocolate, make sure you are eating the right kind of chocolate. Opt for high quality dark chocolate with at least 70 per cent cocoa solids. Remember, in this instance, it’s definitely quality over quantity. It’s the cacao which provides the benefit, not the added sugar or fat.

By Dr Jenny Brockis, Author of Future Brain. Dr. Jenny Brockis is a medical practitioner, speaker and author who specialises in brain health and the science of high performance thinking. Her new book Future Brain: The 12 Keys To Create A High Performance Brain is now available online and at all good bookstores including Dymocks.