5 foods for laser-sharp focus

Perhaps surprisingly, a healthy and focused brain has a lot to do with your gut. To function at its peak, your brain needs three things: good fats, proper hydration, and a healthy belly – all of which can be improved or impaired by what you eat.

Why is your gut so important? It has to do with the gut-brain axis. When you aggravate your stomach by eating things it might be sensitive to – whether that’s too much gluten, sugar or fried foods – your brain can be similarly affected. You might start to feel sluggish, anxious or unhappy. Likewise, when you eat foods that support gut health, your brain will also benefit, leaving you feeling energised and focused.

So, if you’re struggling to stay alert during the day, relying on coffee for energy, or finding it difficult to concentrate, it’s a good idea to look at what you’re eating. Both your gut and brain need certain nutrients to thrive. That’s why things like essential fatty acids and antioxidants are important to include in your daily diet.

From chia seeds to avocado, these five foods can help increase concentration, enhance focus and optimise attention – allowing you to take on each day with a clear mind and laser-sharp focus.

Avocados are fantastic because they contain lots of ‘good’ monounsaturated fats. These fats are great because they lower inflammation in the brain, which helps it perform at its best.

Try: Adding avocado to your morning smoothie. It’ll give your smoothie a creamy texture along with a good dose of healthy fats.

Wild fish, including sardines, anchovies and wild-caught salmon, are great because they’re really high in omega-3 fatty acids. Since the brain is largely made up of fat, these fatty acids are amazing at improving brain functioning.

Try: Combining these foods into a meal. Avocado and sardines or salmon go great together in a fresh salad for lunch.

Blueberries are wonderful for brain health. They’re rich in antioxidants, which can improve memory and protect the brain, helping you stay switched on for longer.

Try: Snacking on blueberries. Buy them fresh or frozen and keep them handy to snack on throughout the day.

The parallels between nature and our bodies are incredible. A lot of foods that naturally resemble certain body parts are actually great for them too. So, what does a walnut look like? That’s right – a brain. In fact, the essential fatty acid ratios found in walnuts are vital for brain health.

Try: Adding chopped walnuts to a salad or on top of oats for some extra crunch.

Both chia and hemp seeds are rich in omega-3 fatty acids and high in protein. They help you feel fuller for longer and give you the energy you need to concentrate for extended periods of time.

Try: Blending chia and hemp seeds into your smoothies.

Filmmaker of 'Food Matters' and 'Hungry For Change', and founder of FMTV, James has dedicated his life to discovering the truth behind nutrition and our food supply. James, alongside Laurentine ten Bosch, has transformed the 'Food Matters' film into a global wellness hub, with a community of over 3.3 million followers across email and social networks. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.