You know the food you eat is essential for great physical health, but what about its effects on your thoughts and emotions? 

Anyone who’s ever had too much coffee knows how jittery and distracted it can make you feel, and as it turns out, everything you eat has a big impact on your ability to focus and concentrate. 

Though the low-fat craze of the early 90s led many people to fear dietary fat, it’s actually essential to your health. Healthy fat reduces inflammation, increases nutrient absorption, can actually lead to weight loss, and much more. 

As it turns out, your brain is composed of about 60% fat, and dietary fat is the richest source of energy for brain cells, improving cognition and memory. 

Here are five incredible sources of fat that will help you focus: 

1. Avocado. The unsaturated fats in avocado support healthy blood flow and lower blood pressure, both of which improve cognitive function. Many researchers consider avocados the ultimate “brain food.”

2. Wild salmon. Wild salmon is rich in omega-3 fatty acids, which have been linked to improved circulation, mood and memory. Eating fish is connected with increased gray matter in the brain, which is the material that supports memory and focus.

3. Grass-fed butter. Though saturated fat has remained controversial, studies show it’s actually essential for healthy brain function and may reduce your risk of developing dementia. Grass-fed butter is a healthy and delicious choice, since its nutrition content is superior to corn-fed butter.

4. Eggs. Though many people fear eating egg yolks due to their high cholesterol content, eggs were recently cleared by official nutritional guidelines. Eggs, especially the yolks, are nutritional powerhouses, and the choline they contain is necessary for memory and focus.

5. Coconut oil: Like butter, coconut oil was long demonized for its saturated fat content, but it’s now enjoying a resurgence in popularity. Coconut oil is rich in medium chain triglycerides (MCTs), which offer a host of health benefits. Some research suggests they may even heal nerve function in the brain. 

Other foods that are great for brain health? Blueberries, dark chocolate, and of course, leafy greens! 

When it comes to focus and concentration, don’t forget that just as important as the foods on your plate are the lifestyle factors that fuel your life. Your relationships, career, exercise routine, and spirituality make up Integrative Nutrition’s concept of primary food – everything that feeds you that doesn’t come on your plate. 

If you’re bored at work, stuck in an unhappy relationship, not getting enough sleep, or not getting in regular workouts, it doesn’t matter how many avocadoes you eat – you’ll need to find balance and joy in all areas of your life to find focus and satisfaction. 

This is the kind of content we teach in our curriculum here at Integrative Nutrition – all the wellness secrets you need to be your best self. 

Have you ever struggled with concentration? Were you able to figure out the reason? What helped? Let us know in the comments below! 

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