Many of us grab a coffee to wake up on the way to work or a sugary snack to resist mid-afternoon energy slumps. In this way, we use food and drink to help us focus.

But supporting concentration in the long term is about more than quick fixes helping us stay awake; it’s about brain health—and everything we eat can make a difference.

“The food we eat, and our general diet, have a huge impact on our levels of focus,” nutritional therapist Esther Erwin, of Wellswood Nutrition, told Newsweek. “Firstly, we need to eat enough.

“Our brain consumes up to 50 percent of the glucose from the food we eat, so it’s hardly surprising that, on a day where we’re too busy to eat lunch, we lose focus or feel foggy in the afternoon.”

Once we’re eating enough, Erwin said it is important to focus on anti-inflammatory foods, because of the link between chronic inflammation and brain fog.

Inflammation is an immune response that, if constantly triggered by our environments or diets, can increase the risk of multiple diseases, such as obesity, type 2 diabetes, and dementia.

Nutritional therapist Amani Kaite, a lecturer at the U.K.-based Institute for Optimum Nutrition, told Newsweek: “Chronic inflammation impacts cognitive function by reducing synaptic plasticity—the ability of brain cells to form connections—leading to slower processed speeds, impaired memory and decreased focus.”

What Foods Help You Concentrate?

Erwin and Kaite shared some key foods that can support the brain’s ability to focus—for instance, oily fish such as salmon, trout, sardine, and mackerel.

“Rich in omega-3 fatty acids, especially DHA, these fats [in oily fish] are essential for brain structure and function, helping improve memory and reduce cognitive decline, making it easier to maintain focus over time,” said Kaite.

Erwin suggested eating nuts and seeds too, as these also contain omega-3 fatty acids, but as ALA, the plant-based form.

Kaite said that pumpkin seeds, almonds and walnuts were “packed with zinc, magnesium and vitamin E,” which could “protect brain cells and improve communication between them, enhancing memory and concentration.”

Berries were another pick. Erwin said: “Packed with antioxidants, colorful berries like blueberries, strawberries and raspberries combat inflammation.”

Kaite said that berries were “loaded with antioxidants like flavonoids, which improve blood flow to the brain, support neuroplasticity (the brain’s ability to adapt), and protect brain cells from damage, ultimately boosting mental clarity and focus.”

Both nutritionists recommended eating leafy greens such as spinach, kale, romaine lettuce, watercress and cabbage.

“High in B vitamins, folate and antioxidants, leafy greens reduce inflammation and support energy production in brain cells, keeping the mind alert and focused,” said Kaite.

Erwin said that extra-virgin olive oil and ginger were great at reducing inflammation too, so could be helpful for brain health and focus.

Foods To Avoid When Trying To Concentrate

But it’s not just what we eat, but what we don’t eat, that can help us focus, the nutritionists said.

Kaite said that sugary snacks and drinks, refined carbohydrates—such as white bread and pastries, processed foods and alcohol could all ruin concentration.

Eating sugar and refined carbs, she said, could lead to rapid spikes in blood sugar levels, providing a quick energy boost, followed by an energy crash soon after, which she said could “lead to fatigue, irritability and reduced focus.”

Highly processed foods, such as store-bought snacks containing trans fats and artificial ingredients, could disrupt focus by promoting inflammation in the body, said Kaite.

Alcohol could slow down communication between neurons and interfere with neurotransmitters, “which are crucial for concentration and focus,” said Kaite.

“Alcohol also dehydrates the body, and since the brain is about 75 percent water, even mild dehydration can impair concentration and short-term memory, impacting immediate cognitive function and long-term brain health,” said Kaite.

Habits To Help You Focus for Longer

A few non-food lifestyle habits could help us concentrate better too. The nutritionists mentioned all the healthy things we know we should be doing: hydration, physical activity, and getting good sleep. They said that sunlight was important.

“Getting outside in the morning is a great habit to help regulate circadian rhythm, encouraging better sleep and levels of concentration,” said Erwin.

Kaite said that sunlight supported vitamin D production, a vitamin which “plays a role in brain health and mood.”

And if all that isn’t enough, some supplements might help following a consultation with a medical professional. The nutritionists recommended Rhodiola rosea, lion’s mane, ginkgo biloba, bacopa monnieri, L-theanine, and omega-3 supplements.

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