{"id":693,"date":"2020-05-15T17:14:55","date_gmt":"2020-05-15T17:14:55","guid":{"rendered":"https:\/\/blogarchive.utc.edu\/center-professional-education\/?p=693"},"modified":"2020-06-26T21:16:08","modified_gmt":"2020-06-26T21:16:08","slug":"boost-your-brainpower-focus-enhancing-foods","status":"publish","type":"post","link":"https:\/\/blogarchive.utc.edu\/center-professional-education\/2020\/05\/15\/boost-your-brainpower-focus-enhancing-foods\/","title":{"rendered":"Boost Your Brainpower: Focus-Enhancing Foods"},"content":{"rendered":"

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As someone known for her frequent trips to Buffalo Wild Wings (#WingNightWithWhitaker) and is known by name at the local Las Margaritas, you could say that I am a foodie to the max! I love going to new restaurants, spending quality time with family and friends over a meal, and recently have discovered how much I love cooking (I find it to be relaxing). I have learned how to balance my \u201ctreat-yo-self\u201d meals with eating healthy foods that empower me not only physically, but mentally as well. While there is no magical formula that says, \u201cI will turn into Superwoman if I eat this,\u201d there are certain foods linked to fueling concentration and focus. Now is the perfect time to restock your snack stash; check out my best takes on foods known for boosting brainpower.<\/p>\n

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\"freshWhat\u2019s the Brain-Fueling Food?<\/strong> Avocados<\/p>\n

The Science Behind the Power: <\/strong>I have been told that this vine<\/a> describes me well because I love food so much, ESPECIALLY avocados. What\u2019s not to love? Dubbed \u201cthe world\u2019s most perfect food\u201d<\/a> due to numerous health benefits, avocados are known for keeping blood sugar levels steady and enhancing blood flow\u2014increasing concentration levels. Not only do avocados improve cognitive function,<\/a> but they help prevent blood clots in the brain, as they contain high levels of vitamin K and folate. Some may steer away from the fruit due to its high fat content,\u00a0but the fats are monosaturated, meaning they are actually \u201chealthy\u201d fats.<\/p>\n

Fun Ways to Feast:<\/strong> Some of my favorite ways to eat avocados are cutting them into chunks with seasoning (think olive oil, balsamic vinegar, pepper, and\/or salt), making my own guacomole<\/a> to eat with chips, or adding avocados to whole-grain toast (which hits another brain food<\/a> on my list!)<\/p>\n

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What\u2019s the Brain-Fueling Food?<\/strong> Carrots<\/p>\n

The Science Behind the Power:<\/strong> Not only are carrots great for enhancing your vision, but they will also enhance your efficiency at work! \u201cHow Carrots Can Help You to be More Efficient at Work\u201d<\/a> talks about the power of performance that carrots give. Flavonoids are a fancy word for nutrients, and carrots have the flavonoid luteolin in them that improves brain health. The Vitamin B9 in carrots will heighten your energy (if you\u2019re feeling adventurous, substitute your morning cup of coffee for a cup of carrot juice one day). Also, the more orange the carrot is, the higher the carotene levels. Carotene is known for preventing the deterioration of cognition.<\/p>\n

Fun Ways to Feast:<\/strong> My favorite way to eat carrot sticks is to dip them in blue cheese dressing. Dips and dressings, like hummus and peanut butter, are a popular addition to carrot sticks; check out this list<\/a> if you want further carrot inspiration.<\/p>\n

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\"bowlWhat\u2019s the Brain-Fueling Food?<\/strong> Berries<\/p>\n

The Science Behind the Power:<\/strong> While I am more of a strawberry kind of gal, all berries are known for having brain-enhancing benefits. Whether your preference is blueberries, blackberries, or raspberries, berries have high levels of antioxidants. Foods with high antioxidant levels typically are high in fiber, low in saturated fat and cholesterol, and are good sources of vitamins\u2014making berries not only good for your brain, but for your body.\u00a0 Research shows that berries (in this study,<\/a> specifically blueberries) improve motor skills and short-term memory.<\/p>\n

Fun Ways to Feast:<\/strong> Eat berries by themselves or find creative ways to implement them into your diet. I suggest topping your whole-grain<\/a> cereal snack with berries, or sprinkling them onto a salad at lunch to give you a boost for the rest of the day.<\/p>\n

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What\u2019s the Brain-Fueling Food? <\/strong>Salad<\/p>\n

The Science Behind the Power:<\/strong> I know, salad is not technically a \u201csnack.\u201d However, I am not talking about salad in the traditional sense, but more about leafy greens in general. Leafy greens, like spinach, contain potassium, which accelerates the connections between neurons. When these connections are made, your brain becomes more responsive\u2014increasing focus! B-vitamins, which help with memory, focus, and overall brain health, are also more frequent in leafy green veggies.<\/p>\n

Fun Ways to Feast:<\/strong> If you\u2019re looking for a variety of ways to incorporate leafy greens into your diet, check out 10 Salad-Free Ways to Eat More Healthy Greens<\/a> (kale chips for the win!) I personally love grabbing Chick-Fil-A for lunch and saving my superfood side as a mid-day snack; the side is a Broccolini & kale blend topped with a maple vinaigrette, dried sour cherries, and a roasted nut blend. Yum! Also, many people add dressings, like ranch or blue cheese, to their greens. I would advise using dressings in moderation. Health benefits are minimized when you only have a few veggies drenched in a pile of fatty dressing!<\/p>\n

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\"bowlWhat\u2019s the Brain-Fueling Food?<\/strong> Dark Chocolate<\/p>\n

The Science Behind the Power:<\/strong> As a self-proclaimed chocolate lover, I couldn\u2019t create this blog without advocating for the consumption of delicious dark chocolate. The tiny amount of caffeine in dark chocolate is just enough to amplify mental awareness. Magnesium is also found in dark chocolate, which can help you de-stress and focus on important tasks. Flavonoids in chocolate have been found to improve blood flow to the brain, no matter one\u2019s age. In \u201c9 Proven Brain Benefits of Dark Chocolate<\/a>,\u201d Deane Alban writes about the different pros of eating dark chocolate (which I am DEFINITELY okay with participating in).<\/p>\n

Fun Ways to Feast:<\/strong> I am looking forward to trying all 10 suggestions on this list<\/a> of the best dark chocolate bars currently available\u2026the problem will be not eating all of them in one sitting! Trail mix<\/a> is also a great way to mix in chocolate with another one of my go-to brain power snacks\u2500nuts.<\/a><\/p>\n

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What\u2019s the Brain-Fueling Food?<\/strong> Nuts<\/p>\n

The Science Behind the Power:<\/strong> While they should be eaten in moderation, nuts consist primarily of unsaturated fats that are extremely beneficial for your health! Research<\/a> shows three tree nuts in particular\u2014pecans, walnuts, and cashews\u2014are highly linked to elements of brain health such as recall and memory; however, all types of nuts are beneficial for your overall health. Nuts are also rich with essential oils and amino acids (both of which enhance focus) and Vitamin E (which is associated with improving cognitive decline).<\/p>\n

Fun Ways to Feast:<\/strong> An easy, no-preparation snack is buying pre-packaged packets<\/a> of nuts. Since they are pre-packaged, you don\u2019t have to worry about counting out a serving size! Or, if you\u2019re looking for variety, try different flavors of nuts; this Planter\u2019s Peanuts Pack<\/a> is available in six flavors, from salted caramel to chipotle.<\/p>\n

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\"toastWhat\u2019s the Brain-Fueling Food? <\/strong>Whole Grains<\/p>\n

The Science Behind the Power<\/strong>: What even IS a whole-grain, anyway?! Whole-grain foods<\/a> consist of all of the nutrients of the entire grain seed in its original proportions. This means that even if the grain has been processed in any way, the product should still deliver the same balance of nutrients found in the original seed. Therefore, whole grains have a nutrient content that is typically high and will keep you energized and focused. Whole grains are also proven to lower bad cholesterol, which reduces plaque buildup and enhances blood flow. And we know what enhanced blood flow means\u2026higher concentration levels!<\/p>\n

Fun Ways to Feast: <\/strong>SnackNation released a list of \u201cWhole-Grain Snacks You Haven\u2019t Tried in 2020\u201d<\/a> that I can\u2019t wait to taste. Popcorn has also been titled as the \u201cworld\u2019s most perfect snack food;\u201d no, not the buttery kind, but drizzling olive oil over the kernels<\/a> is a delicious, savory snack.<\/p>\n

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What\u2019s the Brain-Fueling Food?<\/strong> Sunflower Seeds<\/p>\n

The Science Behind the Power:<\/strong> I\u2019m a big fan of sunflower seeds because they take me back to my childhood. I have vivid memories of being the only girl on my baseball team surrounded by boys spitting sunflower seeds constantly! Sunflower seeds aren\u2019t just for the ballpark though; the Vitamin E in sunflower seeds keeps your brain in tip-top shape. They actually have so much Vitamin E that a quarter cup of the seeds will provide more than 80%<\/a> of the Daily Value you need! The magnesium content will also keep you calm and focused.<\/p>\n

Fun Ways to Feast:<\/strong> Similar to nuts, it\u2019s easy to find pre-packaged seeds<\/a> that already have a serving size planned out for you, saving you time! If you\u2019re looking to use your chef’s hat, there are plenty of sunflower snack seed ideas out on the World Wide Web. The title for this recipe was eye-catching; I can\u2019t wait to try \u201cHoney I Roasted the Sunflower Seeds!\u201d<\/a> These Sweet & Salty Sunflower Seed Snack<\/a> & Sunflower Seed Energy Bites<\/a> recipes also look as if they would hit the spot.<\/p>\n

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Catch me in the kitchen preparing all my snacks (and filling my Amazon cart too\u2026guilty as charged). Hopefully, you read this article and have some newfound inspiration for your next grocery-store run. Stock your pantry, eat yummy foods, and feel empowered.<\/p>\n

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BONUS CONTENT<\/span><\/h3>\n

Wondering what to wash your brainpower snacks down with? Try these beverages to raise your mental-processing powers.<\/p>\n