6 of the Best Foods to Help Boost Mental Focus

Your diet plays a major role in regulating your physical and mental energy as well as mood, which in turn affects your mental focus and attention. If you want to boost your mental focus, the following six foods/beverages have been proven to help.

1. Fatty fish

Omega-3 fatty acids can be found in some nuts and plants, but fatty fish like tuna and salmon are the best dietary sources. Omega-3s are essential fatty acids (EFAs) which are important for the function of your brain.[1] Docosahexaenoic acid (DHA) and Eicosapentaenoic are the EFAs found in fish.

A considerable amount of your brain is comprised of omega-3s, which are important for your brain’s performance and memory. ADHD children have been found to have lower levels of DHA and EPA essential fatty acid levels.[2] Research has indicated that DHA can help protect against Alzheimer and dementia, and reduced intake of omega-3 fatty acids is linked to an increase in cognitive decline risk.[3]

Research has been shown that fish oil supplementation can help reduce mental fatigue and improve cognitive task reaction times.[4] There is however scientific evidence that omega-3 fatty acids derived from the consumption of fish are more effectively metabolized by your body than from supplements.[5]

What to do: It’s recommended to eat fatty fish twice a week. Omega 3 rich fish are salmon, mackerel, sardines, lake trout, tuna, and herring. Avoid farmed salmon as it contains high concentrations of pesticides and dioxins, as well as a class of industrial chemicals known as PCBs. “Atlantic” salmon is inevitably farmed salmon.

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