Top foods for a focused brain

We all experience moments when our focus seems to fade, whether it's due to age, stress or conditions like ADHD or peri/menopause. Our brain’s ability to concentrate and perform complex tasks can be influenced by many factors, and nutrition plays a crucial role in supporting cognitive function.

The foods we eat provide the building blocks our brain needs to stay sharp, improve memory and enhance focus. Here is a list of some of the best foods to boost concentration and support optimal brain health:

Walnuts

- high in ALA Omega-3s, essential for cognitive function and reducing inflammation

- rich in polyphenols and antioxidants, which protect brain cells

Almonds

- high in vitamin E, which protects brain cells from oxidative stress

- good source of magnesium, which helps regulate mood and concentration

Eggs

- rich in choline, which is essential for making acetylcholine, a neurotransmitter that helps with memory and learning

- packed with B Vitamins (especially B6, B12 and folate), which support brain function and reduce mental fatigue

Berries

- high in antioxidants, which protect brain cells from damage and support long-term memory

- contain flavonoids, which boost blood flow to the brain, improving focus and mental clarity

Salmon and sardines

- rich in omega-3s (DHA & EPA), which are essential for brain function, focus and reducing inflammation

- great source of B12 & protein, which support energy levels, memory and overall cognitive function

Leafy greens

- high in folate & B vitamins, which support neurotransmitter function for better focus and mood

- rich in antioxidants, which protect brain cells from oxidative stress and help maintain memory

Dark chocolate and cacao (in moderation as it contains caffeine)

- contains flavonoids, which boost blood flow to the brain and enhance focus

- rich in magnesium, which supports relaxation and neurotransmitter regulation

These brain-boosting foods are not only helpful for adults but also easy to incorporate into kids' meals, making it a win for the whole family. Here are a few ideas!

• Walnuts and almonds - blend into a smoothie or bake homemade granola bars

• Eggs - make mini egg muffins with grated cheese and vegetables

• Berries - blend with yogurt and make ice blocks, mix with dark chocolate chips, serve frozen as a snack or in fruit kebabs

• Salmon and sardines - make salmon nuggets, fish cakes, sushi or mash sardines on toast

• Leafy greens - hide in smoothies, blend into pesto or chop finely into pasta sauce or meatballs

• Dark chocolate or cacao - melt and drizzle over fruit, mix into bliss balls or blend into a banana chocolate smoothie.