You may already know that getting active may help your brain to grow and change<\/a>. But it\u2019s not just\u00a0exercise that gives the brain a boost<\/a>. Enter: foods for concentration.<\/p>\n There are also many foods that can also\u00a0help mental performance<\/a>. So, if you struggle to focus throughout the day, your diet may be contributing to the problem.<\/p>\n Your diet and your brain are intimately connected. Adding healthy foods to your meals and snacks can\u00a0boost concentration<\/a> and keep you alert. Of course, you can\u2019t just reach for anything to eat\u2014the specific food choices you make matter.\u00a0<\/p>\n Registered dietitian and MyFitnessPal scientific advisor Erin Palinski-Wade<\/a> suggests choosing meals that include both high-fiber slow-digested carbs and lean protein. Examples include chicken breast with broccoli or black beans with brown rice.\u00a0<\/p>\n Lean proteins, healthy fats, leafy greens, vegetables, fruits, and nuts are all good brain food<\/a>.\u00a0<\/p>\n We asked Palinski-Wade to recommend 12 foods that have been shown to help sustain mental energy and improve concentration:<\/p>\n Your body needs fuel after a night\u2019s rest, and\u00a0a recent study showed that high-quality protein in the morning can provide a\u00a0boost of energy and concentration<\/a>. Eggs are a perfect addition to\u00a0high-protein breakfasts and\u00a0contain all nine essential amino acids<\/a> your brain and body need.<\/p>\n \u201cEggs also include choline<\/a>,\u201d says Palinski-Wade, \u201cwhich\u00a0plays a role<\/a> in regulating memory, mood, and other cognitive functions.\u201d<\/p>\n Chicken is another brain-smart food containing\u00a0all nine essential amino acids<\/a>. Chicken breast is a lean protein, one of the best sources of this critical nutrient. Chicken breast contains\u00a0B vitamins<\/a>,\u00a0zinc<\/a>, and\u00a0selenium<\/a>,\u00a0all known<\/a> to support cognitive performance.\u00a0<\/p>\n To get more chicken in your diet, try some of our favorite dietitian-approved recipes:<\/p>\n Yogurt is rich in B vitamins and may reduce inflammation, which may protect against cognitive impairment, according to preliminary research<\/a>. Another study<\/a> found an association between eating low-fat yogurt regularly and improved memory in men.\u00a0<\/p>\n Yogurt also\u00a0contains probiotics<\/a>\u2014a microorganism that some people call healthy bacteria\u2014that live in the stomach and\u00a0promote gut health<\/a>.\u00a0Multiple\u00a0studies<\/a> have even shown the impact of fermented foods on cognitive function.<\/p>\n If you want to enhance your brainpower, consider heading to the seafood counter on your next grocery run.\u00a0<\/p>\n \u201cSalmon is an excellent source of protein and omega-3 fatty acids, which are essential for the brain and\u00a0play a role<\/a> in\u00a0memory, concentration, and overall cognition,\u201d says Palinski-Wade.<\/p>\n Because of these acids, fatty fish like salmon are known to \u00a0encourage blood flow<\/a> in the brain.\u00a0<\/p>\n Check out these\u00a0healthy salmon recipes<\/a> for ideas on including more of this superfood into your diet.<\/p>\n What\u2019s better than a delicious, plant-based, protein-packed snack that requires zero prep and plays nice with others<\/a>?\u00a0<\/p>\n Almonds can help you concentrate<\/a> because of their\u00a0 protein content without the sugar<\/a> that can drag you down.<\/p>\n They also contain<\/a> antioxidants, fiber, and good fat, balancing blood sugar<\/a>.<\/p>\n This plant-based protein is packed with complex carbohydrates. These slowly break down and convert to fuel, providing\u00a0a steady supply<\/a> of glucose to the brain. The fiber in lentils also helps regulate blood sugar<\/a>, helping you avoid energy crashes.\u00a0<\/p>\n Lentils are easy to overlook if you don\u2019t know how to cook and use them. If that\u2019s you, we\u2019ve got you covered.<\/p>\n Check out these dietitian-approved, lentil recipes:<\/p>\n Quinoa<\/a> is a whole grain and another brain-friendly food that gets forgotten. Just like lentils, quinoa is high in fiber and complex carbohydrates.\u00a0<\/p>\n \u201cThis combination of nutrients helps maintain stable energy levels<\/a> and mental focus<\/a> throughout the day,\u201d says Palinski-Wade.<\/p>\n One of the best things about\u00a0cooking with quinoa<\/a> is its versatility.\u00a0Add it to chili,\u00a0tabbouleh,\u00a0soup, or any salad\u00a0for a nutrient upgrade and brain boost.<\/p>\n Emerging research<\/a> suggests that incorporating pistachios into the diet may have several potential benefits for brain health, including better cognitive function and less anxiety.\u00a0<\/p>\n Researchers think it may be the beneficial flavonoids found in pistachios, along with fat-soluble antioxidants, that contribute to improved cognitive performance.<\/p>\n Pistachios can also help maintain blood sugar<\/a> balance, preventing the blood sugar crashes that can take you out of the concentration zone<\/a>.\u00a0<\/p>\n Studies also suggest these nuts can play a role in lowering blood pressure<\/a>, which a research team at Johns Hopkins University found is linked to cognitive decline<\/a>.<\/p>\n Pack a handful in a ziplock as a delicious treat that can help keep you on track.<\/p>\n You may have noticed\u00a0cottage cheese<\/a> is making a comeback in health-conscious circles, and\u00a0for good reason<\/a>.<\/p>\n \u201cSome brands are fortified with vitamin D<\/a>, a nutrient\u00a0that makes acetylcholine<\/a>, a key\u00a0neurotransmitter<\/a> that regulates memory, mood, and other cognitive functions,\u201d\u00a0<\/p>\n Cottage cheese also has plenty of protein, and research suggests<\/a> that getting enough protein in your diet may play a role in keeping you sharp and focused as you age.<\/p>\n If you\u2019re looking for smart food, reach for some soybeans. A 2020 study<\/a> suggests that soy isoflavones\u2013like those found in edamame<\/a>\u2013may improve memory and overall brain function.<\/p>\n Oh, and did we mention that steamed edamame are delicious? Sprinkle a pinch of salt to enhance their flavor, and include them in your snack rotation for a tasty treat.<\/p>\n Spirulina has\u00a0multiple benefits<\/a>. It has anti-inflammatory and antioxidant effects. In preliminary animal studies<\/a>, it\u2019s been shown to boost learning and memory while guarding against cognitive decline.<\/p>\n You\u2019ll usually find the nutrient-dense plant in powdered form, making it easy to add a pinch to your morning smoothie or latte for a brain boost.<\/p>\n A cup of Joe is the go-to for work and study breaks for a reason. \u201cIn small amounts, caffeine can be beneficial and may help to boost alertness<\/a>,\u201d Palinski-Wade says.\u00a0<\/p>\n Keep in mind, more is not more when it comes to coffee. The FDA recommends\u00a0no more than 400mg <\/a>of caffeine per day (about three to four 8-ounce cups of coffee)\u00a0to avoid any unwanted side effects.\u00a0Beyond that, stick to decaf.<\/p>\n One of the\u00a0biggest culprits<\/a> is\u00a0sugar. Although it can boost energy for a short time, sugar can make it difficult to focus.\u00a0<\/p>\n \u201cExcess sugar <\/a>can actually be\u00a0detrimental to learning and memory<\/a>,\u201d warns Palinski-Wade.\u00a0<\/p>\n Here\u2019s what to avoid for better concentration:<\/p>\n Fitness buffs argue about whether you should exercise in a \u201cfasted\u201d state<\/a> (like in the morning before breakfast) or while \u201cfed\u201d after a meal. But when it comes to a mental workout like studying for an exam or preparing a presentation at work, there is no debate.\u00a0<\/p>\n \u201cI definitely recommend being in a fed state when it comes to learning, memory, and productivity,\u201d says Palinski-Wade. \u201cThe\u00a0brain needs fuel for optimal performance<\/a>, and balanced blood sugar from a steady energy source is key<\/a> for mental clarity, thinking, and memory \u2026 all of which can impact productivity.\u201d<\/p>\n So next time you need to focus, make sure to eat a healthy meal first as part of your nutritious diet.<\/p>\n The role of meal timing: Does it affect your ability to focus?<\/strong><\/p>\n One study suggests that when you eat<\/a> is just as important as what you eat when it comes to your ability to focus and concentrate.<\/p>\n \u201cIn the morning, the brain needs hydration<\/a> and glucose<\/a> to function at its peak. This is how eating a balanced breakfast helps provide the brain with a steady supply of glucose for sustained energy and focus,\u201d says Palinski-Wade.\u00a0<\/p>\n The timing of your evening meal matters as well. \u201cFinish dinner about three hours before bedtime<\/a> to improve sleep quality, which is crucial for maintaining focus and productivity the next day,\u201d she adds.<\/p>\n When it comes to mental performance, you shouldn\u2019t underestimate the importance of a nutritious breakfast.<\/p>\n Fun Fact: <\/strong>MyFitnessPal Premium<\/strong><\/a> offers members the ability to track their meal timing with the Food Timestamps feature! This feature allows them to learn how when<\/em> they eat can impact their energy, workouts, and more.\u00a0Learn more<\/strong><\/a> or try a FREE 30-day Premium trial<\/strong><\/a><\/p>\n It\u2019s tempting to reach for an energizing snack when you\u2019re gearing up to use your brain or when your focus is fading in the middle of a difficult task. And a bite could be helpful, according to Palinski-Wade.<\/p>\n \u201cThe right snack may enhance focus and productivity<\/a>. It can prevent\u00a0dips in blood sugar<\/a>, which makes it\u00a0harder to focus<\/a>.\u201d\u00a0<\/p>\n However,\u00a0snacks should be well-balanced<\/a> to promote slow-digested energy for steady concentration.\u00a0<\/p>\n Palinski-Wade suggests you nibble on a handful of almonds and a piece of fruit instead of sugary vending machine snacks like a candy bar.\u00a0<\/p>\n Just like your body needs food for strength to move, your brain needs it for memory, creativity, problem-solving, and focus.\u00a0<\/p>\n For a brain-healthy diet,\u00a0experts recommend<\/a> fruits and vegetables, leafy greens, fatty fish, nuts, legumes, and whole grains. With some planning, you can incorporate these \u2018good brain foods\u2019 and their positive effects into your meals.<\/p>\n And apps like\u00a0MyFitnessPal<\/a> can help.<\/p>\n Whether you swear by\u00a0counting macros<\/a> or prefer to\u00a0receive weekly reports<\/a> that give you a sense of your habits, you can include foods in your diet to boost concentration. You can even\u00a0customize your nutrition goals<\/a> and\u00a0make your own recipes<\/a> to create a diet that\u2019s tailor-made to help you focus.\u00a0<\/p>\n Regardless of how you plan and organize your meals, one thing is clear: What you eat matters.\u00a0So try strategically adding foods for concentration and brain health to your diet. It could go a long way toward keeping you sharp and mentally agile for years to come.<\/p>\n<\/p><\/div>\nDoes Your Diet Really Have an Impact on Focus and Productivity?<\/strong><\/h2>\n
![\"Colorful](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/06\/foods-for-mental-health-1024x683.jpg.webp)
\n<\/picture>\n<\/figure>\n<\/div>\n12 Foods For Improved Concentration<\/strong><\/h2>\n
1. Eggs<\/h3>\n
2. Chicken<\/h3>\n
3. Greek yogurt<\/h3>\n
4. Salmon<\/h3>\n
5. Almonds<\/h3>\n
6. Lentils<\/h3>\n
7. Quinoa<\/h3>\n
![\"A](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/05\/high-protein-foods-for-energy-1024x643.jpeg.webp)
\n<\/picture>\n<\/figure>\n<\/div>\n8. Pistachios<\/h3>\n
9. Cottage Cheese<\/h3>\n
10. Edamame<\/h3>\n
11. Spirulina<\/h3>\n
12. Coffee<\/h3>\n
Frequently Asked Questions<\/strong><\/h2>\n
What Foods Are Bad for Concentration?<\/h3>\n
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Fasted vs. fed: Which one is best for concentration?<\/h3>\n
To snack or not to sack: What will help you focus more?<\/h3>\n
The Bottom Line: The Right Foods Can Boost Focus<\/strong><\/h2>\n