Nutrition for Brain Power: What to Eat for Focus and Memory

Jenna Congdon
Jun 24
4 min read

It’s 2 pm on a typical Thursday. The sun is shining outside, but you’ve got work to do. You sit staring at your desk, but immediately find your mind wandering. As you try to focus, you realize you’ve forgotten to email your client back. With a sigh, you wonder if there’s a solution. What could you change to help sharpen your mind and get yourself back in the groove?

We’ve all been there. Feeling foggy, forgetful, or unfocused puts a damper on your day. Your brain is powerful, and when it’s not fueled properly, you start to feel stuck. The answer could come in the form of a tasty snack: simple, science-backed dietary swaps can support brain health and improve focus and memory.

Brain Food: The Link Between Diet and Brain Health

Your brain accounts for only 2% of your body weight, but it uses a whopping 20% of the calories you eat. (1) It’s not surprising, then, that what’s on our plates impacts our brain’s ability to perform its best. Research indicates that dietary choices can protect memory, boost focus, and sharpen mental abilities.

When we eat, our blood sugar levels rise, especially when we consume carbohydrates. This fuels our brains and bodies, and carbs are an essential part of a healthy diet for most people. However, large spikes and dips in our blood sugar levels are associated with slower neural processing speed, which hinders our ability to take in and respond to information. (1) Both high and low blood sugars impact our ability to think clearly. People with diabetes are at greater risk for rapid changes in blood sugar, but everyone experiences these shifts. Proper dietary choices can help maintain consistent blood sugar levels, which allows your brain to do its best work.

Our food also provides the building blocks for neurotransmitters, such as serotonin and dopamine. These chemicals regulate our mood, memory, and sleep. Imbalances in neurotransmitters can cause anxiety, depression, insomnia, and neurologic disorders such as Parkinson’s disease. (2) The brain uses nutrients from the food we eat to maintain proper neurotransmitter levels.

Some foods cause inflammation throughout the body. While it’s often thought of negatively, the inflammation process is an important step in wound healing and fighting infection. However, a typical Western diet contains far too many foods that promote inflammation. Sugary or fried foods, red meat, and heavily processed fats and oils create harmful levels of inflammation, which puts you at higher risk for diabetes, heart disease, and dementia. (3)

The foods we eat also contribute to the balance of free radicals and antioxidants in our bodies. Free radicals are unstable molecules that are created when our bodies break down the food we eat and convert it to energy. This is a natural process, and free radicals play a role in normal immune system function. However, too many free radicals can cause cell damage, putting you at risk for cancer, neurological disease, and heart problems. (4) Antioxidants offer protection: these powerful molecules come from foods like citrus, green and orange vegetables, seafood, and eggs. They help to balance free radicals and protect your cells from damage.

Best Foods for Focus and Memory

Science shows that certain foods support brain health by balancing blood sugar, moderating neurotransmitters, controlling inflammation, and reducing free radical damage. It’s important to remember that no single food is a quick fix; one meal won’t solve the problem. For optimal brain health, include these foods daily.

Healthy Fats

Powerful omega-3s are your brain’s favorite type of fat.
These anti-inflammatory fats increase blood flow to the brain, improving memory and cognitive function. (5)
Get more omega-3s on your plate: add walnuts, flax, and chia seeds, and fatty fish such as sardines or salmon.

Antioxidant-Rich Fruits and Veggies

Antioxidants protect your brain and body from damage by free radicals.
Colorful fruits and vegetables provide the best source of antioxidants.
Try to “eat the rainbow” and include bright red, orange, yellow, green, blue, and white produce. Think tomatoes, carrots, pineapple, broccoli, blueberries, and mushrooms.

Whole Grains and Complex Carbs

Whole grains and complex carbs help limit dramatic blood sugar swings.
Choose foods like brown rice, sweet potatoes, whole wheat flour, and oats.
Limit processed carbs such as sugary snacks and sweetened drinks.

Protein and Amino Acids

Getting enough protein helps to keep blood sugars steady.
Eating protein from a wide variety of sources gives your body the building blocks it needs for neurotransmitter production. Neurotransmitters control our moods and play a role in sleep, learning, and memory. (2)
Add foods like eggs, unsweetened Greek yogurt, lean meats, tofu, and legumes to each meal for a protein boost.

Bonus: Don’t forget to hydrate!

Even mild dehydration makes it harder to focus.
Drink plenty of water, and hydrate with herbal teas or cooling veggies like cucumber.
Caffeine helps with alertness and focus, and moderate consumption may increase mental function. (6) Be sure to balance that coffee or tea with plenty of caffeine-free liquid for optimal hydration.

Habits to Limit for Better Brain Health

Watch out for highly processed foods, and avoid added sugars and trans fats. These contribute to inflammation and chronic disease, including neurological conditions like dementia.
Excessive alcohol use can lead to cognitive decline. Limit alcohol to 1 drink per day for women and 2 drinks per day for men, or less.
Get regular exercise and avoid smoking. This supports good heart health, which in turn protects your brain from damaging high blood pressure and stroke.

Simple Strategies for Making Brain-Healthy Choices

Looking to keep your brain healthy and happy in the long term? Shop for brain-healthy foods, and try prepping meals and snacks ahead of time to make the choice easy when you start feeling hungry. Here are a few ideas:

Prep juicy salmon by layering on lemon slices and thyme sprigs, then wrap it in parchment paper and bake until tender. Serve with steamed veggies and brown rice.
Pair your morning coffee with unsweetened oatmeal topped with blueberries, walnuts, and cinnamon.
Create a satisfying snack box by packing up hummus, carrot sticks, cherry tomatoes, and hard-boiled eggs.

Remember, small steps add up! Keep it realistic by focusing on adding one thing to your daily meals. Add more colorful fruits and vegetables, enjoy seafood a few times a week, and snack on low-fat proteins and whole grains. Food is a powerful tool for daily mental clarity. With the right support, your brain will be ready to spark your bright ideas for a lifetime.

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