Blueberries
Blueberries - Studies show that eating blueberries can increase the ability to concentrate. Scientist are still unsure exactly why they are beneficial but it could be because they are packed full of antioxidants
Chocolate
Chocolate - This is one of the most unlikely brain improving food. Dark Chocolate contains flavanols... which boosts blood flow to key areas of the brain for up to three hours. Increased blood flow to the brain may help increase performance and boost alertness. A study conducted in the US suggested that flavanols found in chocolate could be useful in enhancing brain function for people fighting fatigue and sleep deprivation. It has been found that the positive effects of consuming chocolate leveled out after just a few squares.
Eggs
Eggs - The modest egg is a brilliant food for boosting your ability to focus. Each serving of eggs are... rich in protein, Vitamin B and choline. The choline in eggs is really important as it occurs within the cells of the brain. This in turn then creates acetylcholine which can help send messages from one brain cell to another. Regularly eating eggs has shown the best results for improved brain function.
Oily Fish
Oily Fish - Oily varieties of fish such as salmon, sardines, mackerel, trout and herring are high in... the EFA's know as Omega-3 fatty acids. These good fats are an essential component to our brain cells and improve learning powers and memory. These oils are essential and cannot be made by the body. Aim to eat fish at least 2-3 times a week to get the best results. There are also fish oil supplements available to help boost the effects further. It may take up to a couple of weeks of regularly eating fish before you see any results
Soy
Soy - All proteins help boost neurotransmitters associated with memory. Soy consists of a concentrated form... of protein extracted from soybeans. The soy found in natural products like soy-milk or soy supplements are also valuable at improving verbal and non-verbal memory.
Nuts & Seeds
Nuts & Seeds - Eating nuts and seeds can help to increase focus, brain function and balance your moods. Nuts... contain protein, Omega-6 fatty acids, Omega-3 fatty acids, Vitamin E and Vitamin B6 making them an excellent source of nourishment for your nervous system. Some nuts also contain magnesium which can lead to increased blood flow to the brain. This in turn can lead to increased concentration and mental stimulation.
Antioxidants
Antioxidants - "Antioxidants" is the general term used to refer to various different vitamins, nutrients, herbs... and minerals. Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when the body breaks down food. Antioxidants are found in many foods. These include fruits and vegetables, nuts, grains and some meats, poultry and fish.
Vitamin A
Vitamin A - Vitamin A is also known as retinol. Its function is to help night vision, strengthening the immune system... and keeping the skin healthy. Good sources of Vitamin A include eggs, yoghurts, cheese, oily fish and milk. You should be able to get all the vitamin A from a balanced diet. If you take a supplement that contains Vitamin A, you should not take too much as this could be harmful.
B Vitamins

B Vitamins - The B Vitamins group contains the following; Vitamin B6, Vitamin B12, Niacin (Vitamin B3), Pantothenic Acid, Riboflavin... (Vitamin B2), Thiamin (Vitamin B1) and Folic Acid.

Vitamin B6 can be known as pyridoxine and has the following functions; allowing the body to store the energy created by burning from carbohydrates and protein and helping the creation of haemoglobin in the blood stream. Vitamin B6 can be found in the following foods; pork, chicken, turkey, cod, bread, whole cereals, eggs, vegetables, soya beans, peanuts, milk and potatoes. Vitamin B6 should be obtained in sufficient quantities from your daily diet. This Vitamin cannot be stored so must be added to your diet every day.

Vitamin B12 helps the making of red blood cells and ensuring the health of the nervous system, assists with the release of energy from food and in the processing of folic acid. Good sources of Vitamin B12 are from milk, meat, salmon, cod, cheese, eggs and yeast extract. Your body should get enough vitamin B12 from a daily balanced diet.

Niacin (Vitamin B3) helps produce energy from the food we eat and keeps the digestive and nervous systems healthy. The following foods contain Vitamin B3; milk, fish, eggs, wheat, meat and maize flour. A balanced diet should provide all the Vitamin B3 you need.

Pantothenic Acid helps release energy from food. Pantothenic Acid is found in most meat and vegetable foods including; chicken, beef, eggs, broccoli, potatoes, tomatoes and porridge. A daily balanced diet should provide all the Pantothenic Acid you need. It cannot be stored in the body so must be consumed every day.

Riboflavin (Vitamin B2) functions include keeping the skin, nervous system and eyes healthy and produces steroids and red blood cells. Riboflavin can be found in many foods including mushrooms, rice, eggs and milk. Your daily diet should provide all the riboflavin required for a healthy body. This cannot be stored so is needed every day.

Thiamin (Vitamin B1) - Thiamin works in conjunction with other B Vitamins to help release energy from food and keeps muscles and nerves healthy. Thiamin can be found in the following foods; pork, eggs, wholegrain bread, peas, vegetables, cheese and fruit. Your body cannot store this vitamin so is needed daily. Sufficient levels should come from a balanced diet.

Folic Acid - Folic acid is also known as folate when naturally occurring. It comes under the B Vitamin group and works with B12 to help create red blood cells. Its also reduces the risk of nervous system defects in unborn babies. The body needs folic acid every day and a balanced diet should provide sufficient amounts. Pregnant women should take a supplement.
Vitamin C
Vitamin C - Vitamin C can also be referred to as ascorbic acid. It performs the following functions; Protects... cells and keeps them healthy and supports healthy growth of connective tissue. Vitamin C can be found in lots of fruit and vegetables including; peppers, broccoli, kiwi, oranges, brussel sprouts and sweet potatoes. All the required Vitamin C should come from a healthy daily diet. The body cannot store Vitamin C.
Vitamin D
Vitamin D - Vitamin D has several functions to perform including regulating the amount of phosphate and calcium... in the body. This keeps bones and teeth healthy. Reduced amounts of Vitamin D can lead to rickets. Vitamin D can be found in oily fish, powdered milk, eggs and some breakfast cereals. Vitamin D is also created by our bodies as a reaction to sunlight. Most people should get enough Vitamin D through a healthy diet and by getting regular sun. Some groups however may need to take supplements.
Vitamin E
Vitamin E - Vitamin E helps protect cell membranes. It can be found in lots of foods and the richest source is... plant oils such as soya and olive oil. Vitamin E can also be found in nuts, seeds and wheat germ. Vitamin E can be stored by the body so it is not required daily.
Vitamin K
Vitamin K - Vitamin K is essential for blood clotting and also helps build strong bones. Vitamin K can be found... in spinach, broccoli, vegetable oils and cereals. Vitamin K can be obtained through a balanced diet and will be stored by the body so is not needed every day.
Iron
Iron - Iron is an essential mineral that has many important roles to play in the body. One example is that Iron... helps make red blood cells which carry oxygen. Iron can be found in the following foods; whole-grains, nuts, fruit, liver, meat, beans, some cereals and most green leafy vegetables. Most people eating a balanced diet will get all the Iron they require.
Water
Water - Water is an essential in ensuring the body continues to function properly. Most of the chemical reactions which... take place in our cells require water. Water is also essential for assisting the blood in carrying nutrients around the body and for getting rid of waste. The daily recommended fluid intake is about 1.2 litres per day. If a person does not drink enough water they can become dehydrated. Signs of this are thirst, headaches and a lack of energy. Some studies have shown that increased hydration has increased brain activity and improved concentration.
Calcium
Calcium - Calcium has many important functions including ensuring the blood clots, regulating muscle contractions and... helping build strong bones and teeth. Foods that will add calcium to your diet are milk, cheese, bread, nuts, soya beans, green vegetables and tofu. A Balanced diet should provide all the calcium required for optimum health.
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