Ever feel like your brain’s stuck in a fog, or you can’t concentrate no matter how hard you try? Between distractions, stress, and lack of sleep, staying focused can be tough. Luckily, what you eat can play a huge role in how well your brain works. In this article, we’ll share five proven foods that help focus that you can easily add to your daily meals.
1. Blueberries
Blueberries are much more than just a tasty treat. These small fruits are packed with antioxidants called flavonoids, which are linked to improved brain health and focus. Flavonoids increase blood flow to the brain and improve communication between brain cells, protecting against age-related cognitive decline.
Some studies have shown that eating blueberries regularly may improve memory and concentration, making them one of the best foods that help focus.
Ways you can incorporate more blueberries into your diet include:
- Adding them to your morning oatmeal or cereal
- Blending them into a smoothie
- Snacking on them fresh or frozen
- Mixing them into Greek yogurt
2. Fatty Fish
Fatty fish like mackerel and salmon are rich in omega-3 fatty acids. These fatty acids are essential for brain function, as the brain is made of nearly 60% fat (most of which is omega-3s).
Omega-3s help build brain and nerve cells and are critical for learning and memory. Low levels of omega-3s have been linked to mental fatigue and slower thinking. People who eat fatty fish regularly often experience better focus and clearer thinking.
Incorporating more fatty fish into your diet is easy. Simply grill or bake it for dinner, or consider making a tuna salad sandwich on whole-grain bread. Or, you can eat canned sardines on crackers or toast.
3. Eggs
Eggs are one of the most affordable and versatile brain foods out there. They’re packed with brain-supporting nutrients like vitamin B12, protein, and choline. Choline is used to make acetylcholine, a neurotransmitter that regulates mood and memory.
Studies show that increased choline intake results in better cognitive performance. Just one egg provides 30% of the recommended daily intake of choline.
Some easy egg recipes include:
- Hard-boiling for grab-and-go snacks
- Scrambled eggs with veggies
- Veggie-loaded frittata
- Egg sandwiches or wraps
Whether you eat them for breakfast or dinner, eggs are a satisfying option among foods that help focus.
4. Dark Chocolate
If you’re looking for a sweet treat to boost focus, dark chocolate is a great choice! Dark chocolate contains small amounts of caffeine along with flavonoids, the same antioxidants found in blueberries. This improved blood flow to the brain strengthens memory and attention span.
Keep in mind, you want to focus on dark chocolate with as little sugar and additives as possible. You should also look for bars that are at least 70% cocoa for best results. You can break off a square or two for a mindful snack, or melt and drizzle over fruit or oatmeal. Remember: A little bit goes a long way!
5. Leafy Greens
We’ve all been told to eat our greens since childhood, and for good reason. Leafy greens like spinach, kale, and collard greens are full of nutrients that support brain health. Plus, greens are rich in folate, vitamin K, lutein, and beta carotene, which have been shown to slow cognitive decline and support brain processing.
To get more greens in your diet, consider:
- Tossing them into a smoothie
- Sauteeing them with garlic and olive oil
- Adding them to soups, stews, or omelettes
- Using them as a base for hearty salads
There are countless options when it comes to eating leafy greens, so use them as a key ingredient in your healthy diet.
Remember to Stay Hydrated With Foods That Help Focus
Diet is only one part of the equation when it comes to brain health. Even if you eat all the right foods, you will still feel sluggish and unable to concentrate if you’re dehydrated. Without enough water, you may also experience symptoms like headaches and nausea.
If you struggle to stay hydrated with plain water, consider adding lemon or cucumber for flavor and added nutrients. You could also drink herbal teas or try eating water-rich foods like oranges or watermelon.
Drinking enough water keeps your brain alert and improves your mood throughout the day.
Don’t Forget Lifestyle
Of course, there are other factors besides food that can affect your focus. Your overall lifestyle plays a huge role in how clearly you can think throughout the day.
To maintain optimal health, don’t forget to:
- Get consistent sleep (7-9 hours per night)
- Move your body daily
- Take regular screen breaks
- Reduce stress with mindfulness habits
Pairing healthy eating with supportive habits can help you feel your best and extend your ability to focus.
Train Your Brain
Once you’ve fixed your diet and habits, start to train your brain. Multitasking is common, but not always effective. Practicing mindfulness is a simple way to strengthen your attention span so you can focus more efficiently.
Mindfulness is all about being present in the moment, whether you’re eating, walking, or just resting. Even just a few minutes per day of mindfulness can lead to better concentration and reduced mental fatigue.
As you practice your new habits, remember to eat mindfully. Pause and really notice the flavors and textures of your foods that help focus. Then, prioritize single-tasking with no distractions until your focus has improved.
Final Thoughts: Increase Your Focus Foods
Whether your brain feels foggy or your focus is fading, a trip to the kitchen may be just what you need. From blueberries to leafy greens, these five foods that help focus are delicious and affordable.
Remember, small changes make a big difference. Try adding just one of these brain-boosting foods to your next meal and see how you feel. A healthy mind starts with a healthy body!
At All Family Pharma, we’re all about overall wellness. If you’re looking for more ways to support your mental and physical wellness, browse our shop of supplements to find options that work with your lifestyle.
