How to Improve Your Focus and Concentration through Diet

Amy Taylor December 12, 2013

Most dietary supplements sold in the market today claim to do everything from improving your cognitive function, strengthening your memory and sharpening your mental focus. But the question is – do they really work? If you’re having problems concentrating and you’re looking for inexpensive, safe and proven ways to deal with it, we’ve got some great diet solutions for you.

Get a high-power breakfast.

Numerous studies have shown that eating breakfast may improve short-term memory and attention. But what kind of breakfast you eat is of prime importance. You want something that fuels your brain. An ideal morning meal would be something that’s high in fibre and protein, including whole grains and dairy products. But don’t overeat. High-calorie meals appear to hinder concentration.

Go nuts!

Nuts and seeds are good sources of vitamin E, a powerful antioxidant which is linked to less cognitive decline. A handful of pecans, walnuts, almonds or hazelnuts are jam-packed with essential nutrients that will help you concentrate more. Regular nut consumption also has many other amazing benefits.

Eat some fish.

Fish is not only high in protein but also in omega-3 fatty acids that are known to promote brain health. Higher levels of these fatty acids had been linked to a lower risk of dementia, mental decline and stroke. They also play an important role in enhancing memory, especially during old age. Two servings of fish weekly are good for your brain and heart.

Snack on blueberries.

Research by the Reading University revealed that eating blueberries may improve memory and lead to better treatments for Alzheimer’s disease and other cognitive disorders. These delicious gems are rich in flavonoids – antioxidants that fight DNA damage by eliminating free radicals in the body. The researchers theorised that flavonoids may also work by improving communication between cells and helping nerves that carry electrical signals in the brain to regenerate.

Sip some coffee.

Certain substances, like caffeine, can help improve your focus and concentration, but only for a shorter period. You also don’t want to overdo with coffee as it can make you jittery and uncomfortable instead.

Munch on chocolates.

Choose dark chocolate and stick to just an ounce per day. This antioxidant-filled snack is good for your brain as it is for your heart. Chocolates contain natural stimulants as well, such as caffeine that enhances focus.

Choose whole.

A diet rich in whole grains is ideal for cutting your risk of heart disease and lowering your bad cholesterol levels. But what does it have to do with your ability to focus? Whole grains appear to promote proper blood flow, which reduces your risk of developing plaque build-up, offering a simple way to fire up your brain cells. They are also high in dietary fibre, vitamin E and other natural compounds. In addition to whole grains, you also want to add fruits in your daily diet, particularly avocado which is super rich in monounsaturated fats that boost brain health and blood circulation.

Eat just right.

Eat too little and you will be distracted by hunger pangs. Eat too much and your concentration and focus are sure to plummet. Aside from observing portion control, you also want to make sure that your diet is packed with essential nutrients. For optimal brain function, strive for a well-balanced diet full of a wide variety of healthy foods.

Aside from following these simple diet tips, you can greatly improve your focus and mental performance by adopting healthy lifestyle habits like getting enough sleep and rest, exercising, staying hydrated, and meditating.