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This article has been provided by a third party. The information is intended for general interest and should not be considered medical or nutritional advice. Everyone’s nutritional needs are different, so readers should speak to their doctor, pharmacist, registered dietitian or other qualified healthcare professional before making significant changes to their diet or taking supplements, particularly if they have an existing health condition or take medication.
The human brain makes up roughly two per cent of total body weight, yet it uses a significant share of the body’s daily energy supply. Every signal between neurons, every moment of attention and every stored memory depends on a steady supply of energy and nutrients.
When it comes to foods for brain health and concentration, what we eat can play an important part in supporting the body’s nutritional needs. Food is not simply fuel for our muscles or a source of comfort. It provides the building blocks the body needs to function, and the foods we choose can support a healthy lifestyle that supports everyday energy, concentration, and overall wellbeing.
Where those resources come from matters when you consider what we eat on an average day and how consistently we eat it. A varied, balanced diet provides a broad range of nutrients that the body needs to function, while everyday eating habits can also influence how consistently we feel fuelled throughout the day.
How Food Becomes Brain Function
Digestion breaks food down into smaller components, which are absorbed into the bloodstream and transported around the body. Once available to the brain and other organs, nutrients including glucose, fats, amino acids, vitamins and minerals each have different roles to play.
Glucose is an important energy source for the brain, while fats form part of the structure of brain cells. Amino acids and micronutrients are also involved in the many processes that allow the nervous system to function.
Because the brain relies on a constant supply of energy and nutrients, an unbalanced diet or inadequate intake of certain nutrients can affect how well the body functions overall. This is one reason why paying attention to what we eat can be an important part of a healthy lifestyle.
Nutrients and Foods for Brain Health and Concentration
Certain nutrients come up repeatedly when looking at diet and brain health, and each supports different functions in the body. Here are some of the commonly discussed nutrients and their dietary sources.
Omega-3 fatty acids
Omega-3 fatty acids are found in foods such as oily fish, walnuts, and flaxseed. Oily fish such as salmon and sardines are particularly rich in long-chain omega-3 fatty acids and are recommended as part of a balanced diet. Eatwell Guide: Fish and shellfish
B vitamins
B vitamins, including B6, B9, and B12, support a range of important processes in the body, including normal nervous system function. Sources include eggs, dairy products, meat, fish, and fortified cereals.
Vitamin B12 deserves particular attention for people who follow vegan diets, as it is not naturally found in fruit, vegetables or grains. Some people may therefore need fortified foods or a B12 supplement, depending on their diet and individual circumstances.
Iron
Iron is essential for making red blood cells, which carry oxygen around the body. Good dietary sources include red meat, beans, lentils, nuts, leafy green vegetables and fortified breakfast cereals.
Most people can get the iron they need from a varied, balanced diet. However, some people may develop iron deficiency and require supplements under the guidance of a healthcare professional. Do not take iron supplements unnecessarily, as excessive amounts can be harmful.
Antioxidants
Berries, colourful fruit and vegetables, dark leafy greens and nuts provide a range of vitamins, minerals and other compounds, including antioxidants. Rather than focusing on one particular “superfood”, eating a varied diet with plenty of plant foods is a practical way to include a broad range of nutrients.
For most people, nutrients should come primarily from a varied, balanced diet. Where dietary intake does not meet individual nutritional needs, some people may consider vitamin and mineral supplements or natural supplements alongside their diet. Supplements should not replace a varied diet, and professional advice may be appropriate depending on individual circumstances.
Meal Patterns and Blood Sugar
What a person eats matters, but so can their overall eating pattern. Going for long periods without food can leave some people feeling hungry, tired or less able to concentrate, while regular, balanced meals can help provide a more consistent source of energy throughout the day.
Including a combination of protein, fibre, and starchy carbohydrates in meals can help create a more balanced approach to eating. The Eatwell Guide provides UK guidance on how different food groups can contribute to a healthy, balanced diet.
Importantly, the Eatwell Guide is about the overall balance of what we eat across a day or even a week, rather than expecting every individual meal to be perfectly balanced.
Breakfast can also be a useful opportunity to include nutritious foods after an overnight period without eating. A fibre-rich breakfast containing foods such as wholegrains, fruit, dairy or alternatives, and a source of protein can support a balanced eating pattern.
Everyday Habits That Complement Diet
Diet does not work in isolation, and several everyday habits sit alongside it.
Hydration is one of them. Drinking enough fluids throughout the day is part of maintaining a healthy lifestyle, and the Eatwell Guide recommends drinking plenty of fluids, with around 6 to 8 cups or glasses a day given as a general guide.
Sleep and physical activity also play important roles in overall wellbeing and sit alongside a nutritious diet. Rather than looking for one food or nutrient to do all the work, it can help to consider the bigger picture of everyday habits.
Small Choices Add Up Over Time
No single meal transforms how the brain works, and no individual nutrient carries the responsibility alone. What matters more is the overall pattern built across days, weeks and months: regular meals, a varied range of foods, plenty of nutrient-rich choices, adequate hydration and enough rest.
The Eatwell Guide recommends choosing a variety of foods from the main food groups to help provide the wide range of nutrients the body needs.
When it comes to foods for brain health and concentration, you don’t need to make eating complicated. Small, consistent choices can add up over time, helping to create a balanced diet that supports overall health and everyday wellbeing.
