What are the best foods to eat for concentration?
Need help focusing? These foods may help
We’ve all encountered brain fog: you know, those days when you can’t seem to focus and everything feels a little fuzzy. The good news is that the right nutrition can help beat the brain drain and boost concentration when you need it most.
We spoke to accredited practising dietitian and nutritionist Jaime Rose Chambers, opens in a new tab about the best foods to put on your plate for improved brainpower.
Top foods for brain health
1. Oily fish
Salmon, tuna, trout, sardines, mackerel, herring and other oily fish, as well as some nuts and seeds, are rich in omega-3 fatty acids. “These integrate in the membranes of the cells in our brain, helping with communication between those cells and have been shown to improve cognition, opens in a new tab,” says Jaime. Put simply, they help support brain function and may enhance your cognitive performance. While omega-3s show promise for supporting mental health, more research is needed, opens in a new tab to understand their full effects and long-term benefits for mental health.
The Eat for Health website, opens in a new tab suggests eating two servings of fish per week, preferably oily fish, and it’s easy to fit in with a quick tuna salad for lunch or a sushi roll on the go.
TIP: Struggling to find time to make healthy meals? Discover discounts on meal kits with GU Health Rewards, opens in a new tab.
2. Water
Your brain is about 75% water, opens in a new tab, so it’s perhaps no surprise that being well-hydrated can help prevent fatigue and improve concentration, Jaime explains. “Aim for a minimum of two litres of fluids per day, opens in a new tab, although if you’re active, live in a hot climate or perspire a lot, you will need more.”
3. Dark berries
“Blueberries, opens in a new tab and cherries are rich in antioxidants, which can support healthy brain function and may delay or prevent some of the effects of ageing on the brain,” Jaime says.
Berries also contain flavonoids, which research suggests, opens in a new tab may prevent memory decline. Try incorporating one serve into your diet on most days, advises Jaime, by adding them to your morning muesli or overnight oats.
4. Nuts and seeds
Walnuts, opens in a new tab, almonds and sunflower seeds, in particular, are rich in vitamin E which may help improve cognition and therefore concentration, Jaime explains. Go for one 30g serve a day, opens in a new tab, Jaime recommends – an easy win when trail mix makes the perfect desk snack to keep you going through the workday!
5. Avocado
The humble avo is bursting with monounsaturated fats (MUFAs), which can help boost memory and get your brain functioning at its best, opens in a new tab. You’ll also find MUFAs in nuts and olive, canola and peanut oils. Add an avo to your tuna salad or opt for sushi with avocado to sneak it into your workday meals.
6. Complex carbohydrates
“These provide a regular source of energy to the brain, opens in a new tab to help with concentration,” says Jaime, who lists whole grains such as rolled oats, dairy foods like yoghurt, fruit such as bananas and starchy vegetables like sweet potato among the top choices.
Complex carbohydrates are absorbed slowly by the body, delivering longer-lasting energy, which can i, opens in a new tabncrease alertness and help us concentrate for longer. “The amount of carbs a person eats is very personal and is based on your age, activity level and many other factors,” Jaime adds, “but at the very least, aim for your main meals to include a source of complex carbohydrates.”
7. Coffee and tea
Caffeine gives us that much-needed boost to power through the workday, helping with focus and alertness. But too much can have the opposite effect.
“Some people are more sensitive than others to caffeine,” advises Jaime. “As a general rule, aim for no more than 400mg of caffeine per day, opens in a new tab (a shot of coffee = 100mg and a cup of tea = 50mg of caffeine) and stop drinking caffeinated tea and coffee after lunch so it doesn’t interfere with your sleep."
The worst foods for your brain
Just as the right mix of nutrients can help improve your mental performance, a diet lacking in essential vitamins and minerals can lead to poorer memory and troubles with problem-solving.
Some studies show that low-carb and very low-calorie diets can be good for brain health, opens in a new tab, but others suggest they might cause some issues with concentration, opens in a new tab, especially in the long run. It really depends on things like what exactly you're eating and your overall health.
“While high sugar and highly refined carbohydrate drinks and snacks – such as soft drinks, biscuits, cakes, chocolate and lollies – might give you a boost of energy you need to get through the 3pm slump, a big crash in energy comes shortly after, which impacts brain function and concentration.”
Excessive alcohol intake can also disrupt the communication, opens in a new tab between neurotransmitters in the brain, Jaime adds.
“This impacts sleep patterns, opens in a new tab leading to sleepiness and difficulty concentrating.”
Cutting back, opens in a new tab on how much you drink, particularly at night, opens in a new tab, can help you sleep better and stay more focused the next day at work. Discover more ways to find balance with drinking habits., opens in a new tab
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.
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