These foods can help you focus, nutritionists say

Most of us drink coffee to wake us up on the way to work or a sugary snack to stave off a mid-afternoon slump. In this way, we use food and drink to help us focus.

But supporting long-term focus is more than just quick fixes that help us stay alert; it’s about brain health—and everything we eat can make a difference.

“The food we eat, and our overall diet, has a huge impact on our concentration levels,” nutritionist Esther Erwin, of Wellswood Nutrition, said. Newsweek. “First, we need to eat enough.

“Our brain consumes 50 percent of the sugar that comes from the food we eat, so it’s no wonder that, on a day when we’re too busy to eat lunch, we lose our focus or feeling foggy during the day.”

Once we’re eating enough, Erwin said it’s important to focus on anti-inflammatory foods, because of the link between chronic inflammation and brain fog.

Inflammation is an immune response that, if constantly stimulated by our environment or diet, can increase the risk of many diseases, such as obesity, type 2 diabetes and dementia.

Nutritionist Amani Kaite, a lecturer at the UK-based Optimum Nutrition Institute, said. Newsweek: “Chronic inflammation affects cognitive function by reducing synaptic plasticity—the ability of brain cells to form connections—which leads to slower processing speed, memory impairment and reduced concentration.”

What Foods Help You Focus?

Erwin and Kaite shared some important foods that can support the brain’s ability to concentrate—for example, fatty fish such as salmon, trout, sardines and mackerel.

“It is rich in omega-3 fatty acids, especially DHA, this fat [in oily fish] they are important for brain structure and brain function, helping to improve memory and reduce cognitive decline, making it easier to focus over time,” said Kaite.

Erwin recommends eating nuts and seeds as well, as these also contain omega-3 fatty acids, but like ALA, the plant form.

Kaite said that pumpkin seeds, almonds and walnuts “were full of zinc, magnesium and vitamin E,” which could “protect brain cells and improve communication between them, strengthen memory and focus.”

Berries were another option. “Full of antioxidants, colorful berries like blueberries, strawberries and greens fight inflammation,” Erwin said.

Kaite said the berries were “loaded with antioxidants such as flavonoids, which improve blood flow to the brain, support neuroplasticity (the brain’s ability to adapt), and protect brain cells from damage, ultimately strengthening mental clarity and focus.”

Both nutritionists recommend eating leafy greens like spinach, kale, romaine lettuce, watercress and cabbage.

“High in B vitamins, folate and antioxidants, leafy greens reduce inflammation and support energy production in brain cells, keeping the mind alert and focused,” said Kaite.

Erwin said that extra virgin olive oil and ginger are great for reducing inflammation, so they can help with mental health and focus.

Foods To Avoid When Trying To Concentrate

But it’s not just what we eat, but what we don’t eat, that can help us focus, nutritionists said.

Kaite said that sugary snacks and drinks, refined carbohydrates—such as white bread and pastries, processed foods and alcoholic beverages can all impair memory.

Eating sugar and refined carbs, he said, can lead to rapid spikes in blood sugar, providing a quick burst of energy, followed by an energy crash soon after. there, which he said can “lead to fatigue, irritability and reduced concentration.”

High-consumption foods, such as store-bought snacks that contain trans fats and artificial ingredients, can interfere with concentration by promoting inflammation in the body, Kaite said.

Alcohol can reduce communication between neurons and interfere with neurotransmitters, “which are important for concentration and concentration,” Kaite said.

“Alcohol is also damaging to the body, and since the brain is about 75 percent water, even mild dehydration can impair memory and short-term memory, affecting rapid cognitive processing. and long-term health,” said Kaite.

Habits That Help You Focus Longer

A few healthy lifestyle habits can help us focus better too. Nutritionists have mentioned all the healthy things we know we should do: stay hydrated, exercise and sleep well. They said sunlight is important.

“Getting outside in the morning is a great way to help regulate your circadian rhythm, promoting better sleep and concentration levels,” Erwin said.

Kaite said that sunlight supports the production of vitamin D, a vitamin that “plays a role in brain and emotional health.”

And if all is not enough, other tools can help after consulting a medical professional. Nutritionists recommended Rhodiola rosea, lion’s mane, ginkgo biloba, bacopa monnieri, L-theanine and omega-3 supplements.

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