Can food help you focus? 9 foods that could boost your brainpower

Spiced grains with peas, spinach and jammy eggs

While there’s no magic 'superfood' that will instantly make you more clever, some studies have shown that certain foods can have beneficial cognitive effects, including improving memory and boosting overall brain health.

We’ve broken down everything you need to know about a brain-boosting diet.

What is considered ‘brain food’?

‘Brain food’ is essentially any food that can help your brain function at its best and protect it from long-term decline. They tend to be rich in specific nutrients that support brain health like antioxidants, omega-3 fatty acids, protein and polyphenols.

“The best ones do this by reducing inflammation, improving blood flow to the brain, supporting neurotransmitters and protecting brain cells from damage,” explains registered nutritionist Zara Hiridjee. “Your brain is one of the most energy-hungry organs in the body, using up about 20 per cent of your daily calorie intake. Therefore, it needs the right fuel to function at its best.”

So, which foods can potentially boost your brain power?

Blueberries

These squishy blue fruits are antioxidant powerhouses, which help protect the brain from an imbalance of free radicals and antioxidants in the body (known as oxidative stress).

“Blueberries are rich in anthocyanins, a flavonoid that can reduce oxidative stress and support memory,” says Hiridjee. One study in the American Journal of Clinical Nutrition found that those consuming blueberries experienced better memory and an improved accuracy on attention tasks.

Try snacking on blueberries during the day or start your morning with a smoothie and granola bowl or muesli with apple and blueberries.

Blueberry Smoothie Bowl Recipe with Granola

Salmon

Oily fish like salmon, trout, mackerel and sardines are high in omega-3 fatty acids, which have been shown to be essential for brain function. For example, one study found that people with high levels of omega-3 in their blood tended to perform better on cognitive tests.

The NHS recommends eating at least two portions of fish a week, so try incorporating delicious, easy dinner recipes into your dinner repertoire, like sticky ginger salmon, lemon and garlic trout parcels or smoked mackerel caesar salad.

Wholegrains

Wholegrains are great to include in a nutritionally balanced diet and could have potential benefits for your brain. A large reason for this is because they provide a steady source of energy (glucose), which our energy-consuming brains need to function properly.

Rich in fibre and B vitamins and a moderate source of vitamin E, wholegrains like brown rice, quinoa, oats and barley should be included in your diet. This can be achieved by making simple swaps, like wholewheat pasta from white, bulking out a chilli with quinoa or swapping rice for pearl barley in a risotto.

Two bowls filled with barley risotto and topped with orange roast carrots

Leafy greens

Leafy greens are one of the best nutrient-dense ingredients you can have in your cooking arsenal. When it comes to your brain, they are packed with vitamins, minerals and antioxidants – all of which can help protect it.

Leafy greens are also high in folate, which has been linked to better cognitive function and reduced risk of cognitive decline. Meanwhile, their fibre content provides a stable energy supply to the brain, supporting focus throughout the day.

Incorporate leafy greens into your diet with recipes like spinach soup, kale salad with tadka dressing or yellow curry with Swiss chard and tofu.

A large white pan of tofu and swiss chard curry with a serving spoon

Eggs

Eggs are an excellent source of protein and contain essential vitamins – including B6, B12 and choline – that play a critical role in brain health. A recent study found that consuming two to four eggs per week was associated with a slower rate of cognitive decline over four years. Another study found that choline (which is found in egg yolks) is an essential nutrient that contributes to the production of acetylcholine, a neurotransmitter involved in memory and learning.

Keep hard-boiled eggs in the fridge for nutrient-rich snacks, start your day with scrambled or boiled eggs or add eggs to spiced grains or salad for a protein-packed lunch or dinner.

Dark chocolate

Yes, chocolate could help boost brainpower, provided it has 85 per cent cocoa content or higher, according to Hiridjee. “Dark chocolate contains flavanols that can potentially boost cognitive function and improve focus,” she tells us.

This is backed by small clinical trials, which found that frequent dark chocolate consumers reported less fatigue and improved problem-solving. Another study found that people who ate dark chocolate with high flavanol content had better memory and reaction time than those who ate white chocolate.

While these studies are small, dark chocolate is quite nutrient-dense (thanks to minerals like magnesium, iron and zinc) and rich in plant compounds, so enjoy it as part of a balanced diet with recipes like sourdough chocolate granola or raspberry dark chocolate pots.

Baking tray of sourdough chocolate granola next to a bowl of yoghurt and two bowls of granola and yoghurt

Nuts and seeds

Nuts and seeds, particularly walnuts, almonds and flaxseeds, are great sources of vitamin E, which could help support brain function by reducing inflammation and oxidative stress.

“Vitamin E-rich foods, including almonds, sunflower seeds and avocado, can help protect neurons and reduce the risk of cognitive decline,” explains Hiridjee.

Nuts and seeds are nutrient dynamos as they also contain omega-3 fatty acids, antioxidants and other nutrients that can potentially support mental performance and concentration. They can be used in a multitude of ways, like sprinkling over salads, stirred into overnight oats or as a snack like these sticky miso nuts and seeds.

a bowl of oats next to plates of berries, yogurt and chopped nuts on a red napkin

Avocado

Avocado has a rich nutritional profile, including potential benefits for cognitive function, focus and overall brain health. Avocados are packed with monounsaturated fats that support healthy blood flow to the brain, and beneficial antioxidants like vitamin E, lutein and B vitamins (particularly B6), which have been found to be essential for neurotransmitter production.

Enjoy it on toast, in lentil-packed salads or as part of a lunch filled with healthy fats, like these salmon and avocado rice bowls.

Lentil and Avocado Salad Recipe with Feta

Other flavonoids and antioxidant-rich foods that could support brain health:

Green tea is packed with catechins, a type of flavonoid that may support mental clarity.
Citrus fruits, peppers and kiwi are rich in vitamin E, which is key for collagen production and may protect brain cells from damage.
Extra virgin olive oil, olives and coffee contain polyphenols – compounds that have been linked to better brain function and longevity.

Several bowls of red pepper soup, with a swirl of creme fraiche

Foods to avoid

Unsurprisingly, the biggest offenders when it comes to poor brain health are ultra-processed foods and foods with excessive refined sugar and trans fats. “These foods may not only contribute to inflammation, but can also disrupt the gut-brain axis, which plays a direct role in mood and cognition,” explains Hiridjee.

Ultra-processed foods like sugary cereals and convenience foods that contain a lot of preservatives and artificial additives can negatively impact gut health, which directly links to brain function via the gut-brain axis.
Refined sugar found in sugary drinks and foods can cause fluctuating spikes and crashes in blood sugar levels, which may make you feel foggy, irritable and unfocused. Long-term high sugar intake has even been associated to increased dementia risk.
Trans fats, found in things like margarine and fried foods, have been linked to poorer memory and cognitive decline. They may damage the structure of brain cells, making it harder for neurons to communicate efficiently.

It’s important to remember that research on brain-boosting foods is ongoing, and while certain nutrients and eating patterns may contribute to cognitive wellbeing, no single food is a cure-all for poor brain health.

A well-rounded, balanced diet packed with potential brain-boosting foods, like berries, salmon, wholegrains and leafy greens, combined with a healthy lifestyle (regular exercise, sleep, stress management and social connection) is the best approach to keeping your mind sharp for years to come.