Focus - Brain Health

Focus- Brain Health

When we talk about focus, we are essentially talking about the health of our brain. Our brain is responsible for maintaining many important daily functions such as concentration, focus and memory.

As we get older, a balanced daily diet that incorporates a variety of brain-enhancing nutrients becomes more and more important to support healthy brain functions in the long run. Statistics (from 2013-2023)have shown that in a rapidly ageing society like Singapore, the number of dementia cases have been steadily rising over the years.

We’re not powerless in the face of these brain-degenerating diseases. Let us walk through some important brain-boosting nutrients in superfoods that you can start incorporating in your daily diet. Here are the recommendations :

1.Cacao Powder and Cacao Nibs

Cacao, which is the original main ingredient in dark chocolate, is considered a brain-enhancing superfood due to its high concentration of flavonoids. Studies have shown that flavonoids are potent antioxidants that can improve blood flow to the brain, enhance cognitive functions in tasks related to attention, verbal learning and memory, and potentially protect against neurodegenerative diseases.

As compared to commercially available dark chocolates, pure raw cacao powder and cacao nibs generally contain a higher concentration of flavonoids because they undergo minimal processing, preserving more of its natural flavonoid contents.

Apart from pure cacao powder and cacao nibs, other good sources of flavonoid antioxidants are leafy greens including moringa leaves, berries, citrus fruits, tea, chickpeas and soybeans.

Cacao Powder and Cacao Nibs are also very rich in magnesium, another brain-enhancing nutrient that helps maintain optimal brain functions by supporting nerve signaling, reducing inflammation, and preventing cognitive decline. Studies have suggested that adequate magnesium levels may enhance learning, memory, and mood stability. Other good sources of magnesium are pumpkin seeds and chia seeds.

2. Sacha Inchi Seeds and Chia Seeds

Omega-3 fatty acids are essential fatty acids that the body cannot produce on its own and can only be gotten from certain foods such as fatty fish (salmon, mackerel, sardines), oysters, chia seeds, flax seeds, sacha inchi seeds, walnuts and algae-based sources. These essential fats play a crucial role in supporting brain functions, heart health, inflammation regulation and even mood regulation. A lack of Omega-3 fatty acids in our diet can lead to several health issues such as joint pain, skin dryness, acne, mental health issues like depression or mood swings, and cognitive decline related to memory.

Having sufficient intake of Omega-3s is especially important in modern Asian societies like Singapore where omega-6-rich vegetable oils are commonly used in cooking, including soybean, sunflower, and corn oil. If you are always eating out and not mindful of your Omega-3 intake, it is likely that you are consuming an excess of Omega-6 fats on a daily basis. An imbalance between omega-3 and omega-6 intakes (where you are consuming way more Omega 6s than Omega 3s) can contribute to chronic inflammation which increases the risks of cardiovascular diseases (like high cholesterol), arthritis, cognitive decline, and even adverse mental health.

To reduce this imbalance, start incorporating Omega-3 rich foods in your daily diet. Besides fishes and certain seafoods, plant-based sources such as chia seeds, sacha inchi seeds, sacha inchi seed oil, walnuts are great Omega 3-rich options that can be easily included in your daily diet.

3. Nutritional Yeast

Nutritional Yeast is a great source of B vitamins, which play a crucial role in cognitive functions, neurotransmitter production, and nerve protection. A deficiency in B vitamins can have negative effects on the brain, including impaired development in children and increased cognitive decline.

If you are a vegan, choose a Nutritional Yeast brand like our brand’s which also contains vitamin B12 which is necessary for nerve protection and DNA repair & synthesis which ensures the optimal functioning of brain cells.

Other good sources of B vitamins include whole grains like quinoa or brown rice, poultry, fish, eggs, dairy products, legumes, and leafy green vegetables.

4. Matcha Powder

Being a popular superfood today, Matcha Powder is absolutely beneficial for brain health, largely due to its high content of L-theanine and catechins. L-theanine is an amino acid that promotes relaxation and enhances neurotransmitter activity by increasing GABA, dopamine, and serotonin levels, which help reduce stress and enhance focus. Additionally, matcha contains epigallocatechin gallate (EGCG), a powerful antioxidant that may protect brain cells from oxidative damage.

Studies suggest that matcha powder can improve mental alertness, memory, and neuroprotection, making it a great addition to a brain-enhancing diet especially in the context of a fast-paced society like Singapore.

In conclusion, it is extremely important to be mindful of the quality of our daily diet in order to preserve important brain functions in the long term. In addition to diet, brain health is also boosted when we adopt a healthy lifestyle that includes proper regular exercise, learning new things, having sufficient quality sleep and managing our stress levels well.