Nutrition for Mental Focus Cheatsheet

Key Nutrients for Mental Focus

• Omega-3 Fatty Acids: Improve brain function and connectivity; found in fatty fish, flaxseeds, walnuts
• B Vitamins (B6, B12, Folate): Support energy metabolism and neurotransmitter synthesis; found in whole grains, eggs, leafy greens
• Antioxidants: Protect brain cells; found in berries, dark chocolate, green tea
• Iron: Supports oxygen transport to the brain; found in red meat, legumes, spinach
• Magnesium: Involved in brain signaling; found in nuts, seeds, whole grains
• Choline: Supports memory and brain structure; found in eggs, liver, soybeans

Brain-Boosting Foods to Include

• Fatty fish (salmon, sardines)
• Berries (blueberries, strawberries)
• Leafy greens (spinach, kale)
• Nuts and seeds (walnuts, pumpkin seeds)
• Whole grains (oats, quinoa)
• Dark chocolate (in moderation)

Foods to Limit or Avoid

• Excess sugar and refined carbs (can impair focus)
• Highly processed foods
• Excess caffeine (may cause jitteriness)

Lifestyle Tips for Mental Focus

• Eat balanced meals regularly
• Stay hydrated
• Get adequate sleep
• Manage stress through mindfulness or meditation
• Regular physical exercise