We’ve all encountered brain fog: you know, those days when you can’t seem to focus and everything feels a little fuzzy. Whether you're cramming for an exam, powering through work or keeping up with the kids, the good news is that the right nutrition can help clear the haze and boost concentration when you need it most.
We spoke to accredited practising dietitian and nutritionist Jaime Rose Chambers about the best foods to put on your plate for improved brainpower.
Related: Need a boost of energy? These foods may help.
Top foods for brain health
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,” says Jaime. Put simply, they make your brain work harder, and while omega-3s show promise for supporting mental health, more research is needed to understand their full effects and long-term benefits for mental health.
The Eat for Health website suggests eating two servings of fish per week and it might be easier than you think. A tuna salad or sushi makes for a quick, budget-friendly meal between study sessions, and a handful of nuts is the perfect snack to keep you going between classes.
Related: Springtime salmon risoni
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Water
Your brain is about 75% water, so it’s 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, although if you’re active, live in a hot climate or perspire a lot, you will need more.”
Keep a bottle or refill jug near you on your desk so it’s within reach while you study.
Dark berries
“Blueberries 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 may prevent memory decline. Try incorporating one serve into your diet on most days, advises Jaime.
Nuts and seeds
Walnuts, almonds and sunflower seeds are rich in vitamin E, explains Jaime, which may help improve cognition and therefore concentration. Chia and flax seeds are loaded with brain-boosting healthy fats, too – perfect for powering through study sessions. Try making your own trail mix to snack on between classes or keep next to you while you hit the books!
Avocado
The humble avo is bursting with monounsaturated fats (MUFAs), which can help boost memory and get your brain functioning at its best. You’ll also find MUFAs in nuts and olive, canola and peanut oils.
Complex carbohydrates
“These provide a regular source of energy to the brain 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 increase alertness and help us concentrate for longer (perfect for when you’ve got a big study session ahead of you).
“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.”
Coffee and tea
Caffeine gives us a burst of energy that keeps the brain active and makes it easier to concentrate, however, do keep your dosage in check. “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 (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.”
Related: Why am I still tired after eight hours 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, but others suggest they might cause some issues with concentration, 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 to begin with, a big crash in energy comes shortly after, which impacts brain function and concentration.”
Excessive alcohol intake can also disrupt the communication between neurotransmitters in the brain, Jaime adds.
“This impacts sleep patterns, which causes sleepiness and difficulty concentrating.”
Cutting back on how much you drink, particularly at night, can help you get a better night’s sleep and make it easier to concentrate tomorrow. Learn about more ways to reduce your alcohol intake.
Looking to improve your sleep? Explore how your diet can help you rest better.
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.
