Ginseng, fish, berries or caffeine?

Listen to the buzz about foods and dietary supplements and you'll believe they can do everything from sharpen focus and concentration, to enhance memory, attention span and brain function.

But do they really work? There's no denying that as we age chronologically, our body ages right along with us. The good news is, research suggests that you may be able to increase your chances of maintaining a healthy brain – if you add certain 'smart' foods and beverages as part of a healthy, balanced diet.

Caffeine can make you more alert

There's no secret recipe to boost IQ or make you smarter – but certain substances, like caffeine, can boost your energy. Some studies suggest it can also help you focus and concentrate, but more research is needed. Found in coffee, chocolate, energy drinks and some medicines, caffeine gives you that unmistakable wake-up buzz – though the effects are short term. And more is often less. If you overdo it with caffeine, it can make you jittery and uncomfortable.

Sugar and enhanced alertness

Sugar is your brain's preferred fuel source – not table sugar, but glucose, which your body metabolises from the sugars and carbohydrates you eat. Some studies suggest glucose levels regulate certain brain functions, including learning and memory. So, it’s possible that a glass of something sweet may boost mental ability, but more research is needed.

It’s also best to go easy on the sugar as too much can pile on the pounds, which in turn may impair memory.

Eat breakfast to fuel your brain

Tempted to miss breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat breakfast tend to perform significantly better than those who don't. Foods at the top of researchers' brain fuel list include high-fibre whole grains, dairy and fruits. Just don't overeat, as researchers also found that high-calorie breakfasts appear to hinder concentration.

Fish really is brain food

Research suggests that omega-3 fatty acids, such as those found in oily fish, may be a great brain boost. Scientists are still studying how the fats found in sardines and salmon may help the brain, but they do know this: the omega-3 fatty acid DHA, is the major polyunsaturated fatty acid found in the brain and is important for brain development and function.

For brain and heart health, consider eating two servings of fish weekly, one of which is oily fish.

Add a daily dose of nuts and chocolate

Nuts and seeds are good sources of the antioxidant vitamin E. While more research is needed, some studies link the vitamin to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties. It contains several natural stimulants including caffeine, which studies suggest can enhance focus and concentration in the short-term.

Enjoy up to an ounce a day of nuts and dark chocolate to provide all the benefits you need without excess calories, fat or sugar.

Add avocados and wholegrains

Every organ in the body depends on blood flow, especially the heart and brain. The British Dietetic Association says evidence is mounting that eating wholegrains regularly may help to reduce the risk of many common diseases, such as heart disease and diabetes. Meanwhile, some studies suggest avocados may help maintain healthy blood pressure, which may also reduce your risk of plaque buildup and help maintain good brain health.

Wholegrains, like popcorn and whole wheat, also contribute dietary fibre and vitamin E. Although avocados have fat, it's the good-for-you monounsaturated fat that contributes to good heart health.

Blueberries are super nutritious

Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. More research is needed, but studies also show that diets rich in blueberries significantly improved both the learning and muscle function of ageing rats, making them mentally equivalent to much younger rats.

Benefits of a healthy diet

It may sound trite, but if your diet lacks essential nutrients, it can decrease your ability to concentrate. Eating too much or too little can also interfere with your ability to focus. A heavy meal may make you feel lethargic, while too few calories can result in distracting hunger pangs.

Benefit your brain: Strive for a well-balanced diet full of a wide variety of healthy, wholesome foods.

Vitamins, minerals and supplements?

Many shop shelves groan with supplements claiming to maintain health. Although lots of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene and magnesium are promising, a supplement is usually only useful to people whose diets are lacking in that specific nutrient.

You should always seek medical advice before trying a new supplement in case it interferes with existing medicines.

Get ready for a big day

Want to power up your ability to concentrate? Start with a meal of 100% fruit juice, a whole grain bagel with salmon and a cup of coffee. In addition to eating a well-balanced diet, experts also advise:

• Get a good night's sleep
• Stay hydrated
• Exercise to help sharpen thinking
• Meditate to think clearly and relax

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