Foods That Help Attention & Focus

A well-balanced diet plays a crucial role in maintaining optimal cognitive health. The connection between the foods we consume and our brain function is often overlooked. In this article we will examine various nutrients and food sources that have been scientifically shown to enhance attention and focus. By incorporating these nutrient-dense foods into your daily meals, you can give your brain the fuel it needs to perform at its best.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that have numerous health benefits, particularly for cognitive function. There are three primary types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

These nutrients can be found in various food sources, such as fatty fish, chia seeds, flaxseeds, and walnuts. EPA and DHA can also be derived from algae-based supplements, which are a suitable alternative for those who do not consume fish.

Foods that are high in DHA, EPA, and ALA omega-3 fatty acids provide essential nutrients for cognitive function and overall health. Here is a list of foods that are highest in these omega-3 fatty acids per serving:

DHA and EPA (primarily found in fish and seafood)

• Atlantic mackerel: 2,200 mg per 3.5 oz (100 g) cooked serving
• Salmon (wild-caught): 1,200 - 2,400 mg per 3.5 oz (100 g) cooked serving, depending on the species
• Herring: 1,700 mg per 3.5 oz (100 g) cooked serving
• Albacore tuna: 1,500 mg per 3.5 oz (100 g) cooked serving
• Sardines: 1,480 mg per 3.5 oz (100 g) cooked serving
• Anchovies: 1,300 mg per 3.5 oz (100 g) cooked serving
• Bluefish: 840 mg per 3.5 oz (100 g) cooked serving
• Trout: 800 mg per 3.5 oz (100 g) cooked serving

ALA (primarily found in plant-based sources)

• Flaxseeds: 6,300 mg per 1 tablespoon (10 g) ground
• Chia seeds: 4,900 mg per 1 tablespoon (12 g)
• Walnuts: 2,570 mg per 1 oz (28 g) serving
• Hemp seeds: 1,000 mg per 1 tablespoon (10 g)
• Perilla oil: 7,000 mg per 1 tablespoon (14 g)
• Flaxseed oil: 7,300 mg per 1 tablespoon (14 g)

The benefits of omega-3 fatty acids for attention and focus are well-documented in scientific literature. Some studies have shown that regular consumption of omega-3s can lead to improvements in cognitive function and memory [1]. Additionally, omega-3 fatty acids have neuroprotective effects, which can help maintain healthy brain function [2].

It's important to consume at least the recommended daily intake of omega-3 fatty acids to maximize their potential benefits. The American Heart Association suggests eating at least two servings of omega-3-rich foods per week, or considering supplementation if you have difficulty obtaining sufficient amounts through your diet.

Antioxidants

Antioxidants are compounds that protect our cells from damage caused by free radicals. They play a crucial role in maintaining cognitive health by preventing oxidative stress. Some common antioxidants include vitamin C, vitamin E, flavonoids, and polyphenols.

Various antioxidant-rich foods can help improve attention and focus. Consuming these foods can protect the brain from oxidative stress and improve memory and cognitive function [3, 4].

Several antioxidant-rich foods have been shown to improve attention and focus. Here is a list of foods high in antioxidants per serving that can contribute to better cognitive function:

• Blueberries: 1 cup (148 g) contains 9,621 ORAC (Oxygen Radical Absorbance Capacity) units, a measure of antioxidant activity.
• Strawberries: 1 cup (166 g) contains 5,938 ORAC units.
• Dark Chocolate: 1 oz (28 g) of dark chocolate with 70-85% cocoa contains approximately 13,000 ORAC units.
• Green Tea: One 8 oz (240 ml) cup of brewed green tea contains about 1,200 ORAC units. Green tea is rich in catechins, a type of antioxidant that is particularly beneficial for cognitive function.
• Spinach: 1 cup (180 g) of cooked spinach contains 2,674 ORAC units.
• Pecans: 1 oz (28 g) of pecans contains 5,095 ORAC units.
• Artichokes: 1 medium-sized cooked artichoke (120 g) contains 7,900 ORAC units.
• Red Cabbage: 1 cup (89 g) of chopped raw red cabbage contains 2,496 ORAC units.
• Beets: 1 cup (136 g) of cooked beets contains 1,776 ORAC units.
• Goji Berries: 1 oz (28 g) of dried goji berries contains approximately 3,290 ORAC units.

B-Vitamins

B-vitamins play a vital role in maintaining healthy brain function. Some B-vitamins that have been linked to attention and focus include vitamin B6, B9 (folic acid), and B12. Various foods are rich in vitamins B6, B9 (folic acid), and B12. Here is a list of foods high in these essential B-vitamins:

Vitamin B6

• Chickpeas: 1 cup (164 g) cooked contains 1.1 mg of vitamin B6.
• Potatoes: 1 large (173 g) baked potato contains 0.7 mg of vitamin B6.
• Bananas: 1 medium-sized (118 g) banana contains 0.4 mg of vitamin B6.
• Spinach: 1 cup (180 g) cooked spinach contains 0.4 mg of vitamin B6.
• Avocado: 1 whole (201 g) avocado contains 0.4 mg of vitamin B6.
• Sunflower seeds: 1 oz (28 g) contains 0.3 mg of vitamin B6.

Vitamin B9 (Folic Acid)

• Lentils: 1 cup (198 g) cooked contains 358 mcg of folic acid.
• Spinach: 1 cup (180 g) cooked spinach contains 263 mcg of folic acid.
• Asparagus: 1 cup (134 g) cooked asparagus contains 268 mcg of folic acid.
• Brussels sprouts: 1 cup (88 g) cooked Brussels sprouts contains 93 mcg of folic acid.
• Broccoli: 1 cup (156 g) cooked broccoli contains 168 mcg of folic acid.
• Avocado: 1 whole (201 g) avocado contains 122 mcg of folic acid.

Vitamin B12

• Clams: 3 oz (85 g) cooked contains 84.1 mcg of vitamin B12.
• Liver (beef): 3 oz (85 g) cooked contains 70.7 mcg of vitamin B12.
• Sardines: 3 oz (85 g) canned in oil contains 20.3 mcg of vitamin B12.
• Salmon: 3 oz (85 g) cooked contains 4.8 mcg of vitamin B12.
• Trout: 3 oz (85 g) cooked contains 5.4 mcg of vitamin B12.
• Tuna: 3 oz (85 g) cooked contains 2.5 mcg of vitamin B12.
• For those following a plant-based diet or with limited access to animal products, fortified foods, and supplements can be a source of vitamin B12

These B-vitamins help support neurotransmitter production, which is crucial for proper brain function [5]. Moreover, they can help reduce homocysteine levels, which has been linked to improved cognitive health [6].

Magnesium

Magnesium is a vital mineral that plays a key role in cognitive health. It can be found in plant-based foods such as spinach, almonds, and avocados. Research has shown that magnesium can improve cognitive function [7] and help regulate neuronal function [8].

Magnesium-rich foods have been shown to improve attention and focus. Here is a list of foods high in magnesium per serving that can contribute to better cognitive function:

• Spinach: 1 cup (180 g) of cooked spinach contains 157 mg of magnesium.
• Swiss chard: 1 cup (175 g) of cooked Swiss chard contains 150 mg of magnesium.
• Pumpkin seeds: 1 oz (28 g) of pumpkin seeds contains 156 mg of magnesium.
• Almonds: 1 oz (28 g) of almonds contains 80 mg of magnesium.
• Black beans: 1 cup (172 g) of cooked black beans contains 120 mg of magnesium.
• Avocado: 1 whole (201 g) avocado contains 58 mg of magnesium.
• Dark chocolate: 1 oz (28 g) of dark chocolate with 70-85% cocoa contains approximately 65 mg of magnesium.
• Quinoa: 1 cup (185 g) of cooked quinoa contains 118 mg of magnesium.
• Tofu: 3.5 oz (100 g) of firm tofu contains 53 mg of magnesium.
• Edamame: 1 cup (155 g) of cooked edamame contains 99 mg of magnesium.

A well-balanced diet that includes omega-3 fatty acids, antioxidants, B-vitamins, and magnesium can significantly improve attention and focus. Incorporating these nutrient-dense, plant-based foods into your daily meals can help maintain optimal cognitive health and give your brain the fuel it needs to perform at its best.

References:
[1] Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1-7.
[2] Bazinet, R. P., & Layé, S. (2014). Polyunsaturated fatty acids and their metabolites in brain function and disease. Nature Reviews Neuroscience, 15(12), 771-785.
[3] Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2010). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry, 58(7), 3996-4000.
[4] Desideri, G., Kwik-Uribe, C., Grassi, D., Necozione, S., Ghiadoni, L., Mastroiacovo, D., ... & Ferri, C. (2012). Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study. Hypertension, 60(3), 794-801.
[5] Kennedy, D. O. (2016). B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients, 8(2), 68.
[6] Selhub, J., & Troen, A. (2000). Homocysteine and cognition—cause or effect? The American Journal of Clinical Nutrition, 71(2), 628S-629S.
[7] Slutsky, I., Abumaria, N., Wu, L. J., Huang, C., Zhang, L., Li, B., ... & Tonegawa, S. (2010). Enhancement of learning and memory by elevating brain magnesium. Neuron, 65(2), 165-177.
[8] Vink, R., & Nechifor, M. (Eds.). (2011). Magnesium in the Central Nervous System. University of Adelaide Press.