You sit down to focus, but your mind keeps wandering, or everything feels like a blur no matter how hard you try to concentrate. Sound familiar?
Your diet can actually help sharpen your focus and keep your mind on track. By choosing the right foods, you can fuel your brain to stay more alert and clear-headed throughout the day.
If you’re struggling to concentrate, here are three nutrients that may help keep you in the zone.
Omega-3 Fatty Acids: The Brain Boosters
Omega-3 fatty acids, particularly EPA and DHA, are essential fats that play a significant role in brain health. (1) One study suggested omega-3 supplements can improve cognitive performance, helping your brain work more efficiently and reducing mental fatigue. (2)
Quick Tips to Boost Omega-3s (1)
- Eat More Fatty Fish: E.g., salmon, trout, sardines, herring, and tuna
- Try Seafood like Shrimp or Oysters: Both are excellent sources of DHA and EPA
- Incorporate Nuts and Seeds: E.g., chia seeds, flaxseeds, and walnuts for ALA, a plant-based omega-3
Antioxidants (Vitamin C + Vitamin E): The
Cognitive Protectors
Antioxidants like vitamin C (7, 9) and vitamin E (8, 10) help protect your brain cells from oxidative stress and inflammation, both of which can impair cognitive function. Adequate intake of these vitamins has been linked to improved memory, focus, and decision-making abilities. (3, 4, 5, 6)
Quick Tips to Boost Antioxidants (9, 10)
- Eat Vitamin C-Rich Foods: E.g., red bell peppers, oranges, strawberries, broccoli, and kiwi
- Snack on Vitamin E-Rich Foods: E.g., sunflower seeds, almonds, avocados, and peanuts
- Add More Color to Your Diet: Colorful fruits and vegetables are packed with antioxidants
Water: The Essential Hydrator
Your brain is about 75% water, and even mild dehydration can negatively impact cognitive function, leading to poor attention, memory, and concentration. (11, 12) Staying well-hydrated is crucial for keeping your mind sharp.
Quick Tips to Stay Hydrated (13)
- Drink Water Regularly: Aim for about 15.5 cups (3.7 liters) daily for men and 11.5 cups (2.7 liters) for women
- Include Hydrating Foods: E.g., cucumbers, watermelon, and citrus fruits
- Set Reminders: Use apps or set hourly reminders to drink water throughout the day
Take Action and Find Your Calm
Logging your meals and water intake might help you identify areas where your nutrition and hydration status could potentially be impacting your cognitive performance.
MyFitnessPal can guide you toward meeting your daily nutrient and hydration goals, giving you the tools you need to help achieve your health and fitness goals. Start tracking today and take control of your mental clarity!
Looking for tips to support other moods?
Return to our Feel Good Fall hub fore more tips to boost your self-care with targeted nutrition.
