Your brain, like the rest of your body works to its prime when it is regularly fueled with energy.

Concentration and focus is optimized by a steady flow of blood and glucose to the brain. Here are our top ten pics for the best food sources to improve memory, concentration, focus and ways to ward off brain disease.

Walnuts

Why? They contain a high amount of Vitamin E which can assist with fighting off Alzheimer’s. As an added bonus Vitamin E is good for your skin.

Oily fish – Salmon, trout, sardines and mackerel

Why? Oily fish contains healthy fats, DHA and EPA.

Research shows that low DHA levels have been connected to a higher risk of Alzheimer’s disease and dementia. Good levels of EPA and DHA also help with stress levers, mood regulation and encourages serotonin which encourages happiness.

Blueberries

In a study conducted by Tufs University, blueberries are shown to have an effect on improving short term memory loss. Dr. James Joseph, PHD, lead the research project Laboratory of Neuroscience at the USDA Human Nutrition Research Center on Aging at Tufts University. Dr. Joseph quotes “Call the blueberry the brain berry”.
The research team at neurological raging was reversed by the consumption of blueberries Tufs University, including Rachel Galli and her team observed that !
Why? The study concluded that Blueberries contain the very useful anthocyanins. If blueberries are not your thing, dark red fruits such as plumbs or cherries are a good alternative.

Tomatoes

We have all heard that antioxidants are good for us. Research has suggested that tomatoes contain lycopene which is proven to be on the high antioxidant scale. Current research notes that  lycopene could help damage to cells which leads to dementia and Alzheimer’s.

Eggs

Why? Eggs contain a high level of the wonderful B Vitamins such as B12 and B6.

High doses of B12 and B6 have and folic acids which assist with brain functionality.

They are also full of choline. In an article published in The American Journal of Clinical Nutrition,  a study of 1,391 people aged between 36 and 83 was conducted and they discovered that the increase of choline in a diet improved cognitive function along with verbal and visual memory.

In addition, for the parents out there, the University of Rochester Medical centre found that choline may increase immunity to stress illnesses.

Black currants

Why? Vitamin C! Good as an immune booster and known to protect against degeneration of brain cells this is one of the best sources.

If you are not a berry person, a good alternative is broccoli.

A study conducted between a colaboration between Plant and Food Research New Zealand and Northumbria University, published in the Journal of Functional Fooddiscovered that the the juice from a very specific blackcurrant ironically called “Blackadda” (oh these scientists!) regulated serotonin and dopamine levels in the brain which assist with stress and anxiety.

Kale

It might be favor of the month but kale just happens to be one of the richest sources of vitamin K. Alternatives are Spinach, beet greens, brussels sprouts and broccoli.
Why? Vitamin K. I know, it’ not a common one to be talking about but Vitamin K is known to assist with brain function and growth. It is also know to assist with blood clots and heat disease. It’s a good one to keep your memory sharp and lower the risk of brain disease.

Sage

Want to improve your memory? Try a little sage.

Why? In a journal article published by  Pharmacology Biochemistry and Behavior sage and sage oil was proven to improve memory. Many have used it as an essential oil, both in does and in and around the house. Considering add a little fresh sage to your meals every now and then.

Olive Oil

The Greek Gods may have been onto something with their use of olive oil.

Why? Olive oils contains polyphenols an excellent source of antioxidants. An article published in the Jorurnal of Alzheimer’s Disease stated that extra virgin olive oil assists with learning and maintaining a good memory.

Avocado

Like I need another excuse to eat avocado!

Why? Packed with vitamin K and folate, these delicious balls of creamy goodness prevent blood clots in the brain reducing the risk of stroke. They are also noted to improve memory and concentration.