12 Foods For Mental Focus During Training

3 Apr No Comments Sophia Clark nutrition

12 Best Brain Foods For Mental Health & Focus

Our bodies are like machines, operating at optimum levels without proper care and maintenance is unattainable. Therefore, that implies we need to “service” and “fuel” as needed for overall wellbeing. Thanks to scientific research and developments, we have reached a point in the world where we understand and recognize our body needs. In recent years, advancements point to a good night’s rest, exercise, and proper dieting as among factors critical to our physical, mental and emotional health.

In previous years, that’s before the turn of the 21st-century, issues related to mental health were not given much priority and ignored altogether. Luckily, thanks to changing perceptions and good old research, the world is back on track, and mental health is given the attention it deserves. We recognize that our brain is central for us to attain success in our everyday lives.

Weight training also requires a lot of mental strength and sustained focus. In fact, that is one of the key factors when you aim for the optimum perfomance during an intensive weight training session. We have identified some 12 brain foods that scholars can partake for mental work. Check out the list below.

Dark Chocolate

Don’t let the mention of chocolates excite you because we aren’t talking about your everyday favorite snack. Dark chocolates will have a higher cocoa percentage, around 70%, and a bitter taste. It’s beneficial because it contains:

  • Flavanol antioxidant (Flavonoids) – Increases blood flow and slows down the aging process of brain cells. It improves cognitive performance.
  • Caffeine – For mental alertness.
  • Magnesium – Critical for de-stressing.
  • Triggers serotonin and endorphin release – the feel-good hormones.
  • For high efficiency consume in small doses to improve focus.


There’s some cognitive decline as we age, but the various types of nuts can help slow down the process. Nuts are an excellent source of Vitamin E which plays a crucial role in the decline. Nuts also produce omega 3, other amino acids and essential oils vital to serotonin production, improved focus and brain performance. Almonds, cashews, walnuts, and sunflower seeds are examples of nuts.


Studies have revealed that having one medium-sized orange in a day provides one with all the Vitamin C they require. The role of vitamin C in the body extends beyond brain health as it helps build our immunity. Like nuts, Vitamin C from oranges helps with slowing cognitive decline including mental diseases like Alzheimer’s. It’s also an antioxidant which eliminates radicals from hurting brain cells.


Fish, and not just any but fatty fish, is known to be an excellent source of omega 3 fatty acids which helps improve behavioral and intellect functions. Therefore, students need to consume fishes among them sardines and Salmons for improved brain retention power. Note that omega 3 is also critical to our emotional wellbeing.

Green Vegetables

Green vegetables are essential to body health. From the time we were little, our parents would ensure we get a daily dose of the veggies. They are a source of Vitamin C and antioxidants both of which improve mental health. Broccoli is top of the veggie list because of the vitamin K it also produces and its anti-inflammatory effects. Vitamin K improves cognitive performance.

Gingko Biloba

Frequently consuming Ginkgo biloba has a host of benefits to the human body. It’s a source of antioxidants which rids the body free radicals; it also increases blood and oxygen supply to the brain. Although you won’t see the results immediately, Gingko Biloba will improve your mental health performance.


Soy produces a protein with amazing effects on memory performance. The protein is available in powder, supplement or liquid forms. It is associated with the ability to trigger memory neurotransmitters. Whenever you’re consuming the protein in soy, you’ll be making your brain more flexible while at the same time working on memory performance.

Flax Seeds

There’s a long list of nutrients that scholars will get from consuming flax seeds in their roasted form. Roasting can be slightly challenging if you’re a student that why we propose you purchase the ones’ packaged when already roasted. Flax seeds contain the following:

Omega-3 fatty acids

  • B-vitamins
  • Fiber
  • Magnesium

These nutrients help boost mental focus, clarity and performance. You can enjoy crushed roasted flax seeds with other foods such as oatmeal, cereals, and yogurt among others.

Pumpkin Seeds

Pumpkins seeds are an essential source of nutrition for mental health and performance. It’s advantageous to the human body as a whole. The seeds are a source of antioxidants: Magnesium, Zinc, and copper.

  • Magnesium is essential for memory performance and learning capacity. It also causes several diseases migraines included.
  • Zinc and copper like magnesium are responsible for a number of mental diseases and disorders. They both have an impact on the nerve signaling process.

Blue Berries

Berries, in general, have a host of benefits to the human body. However, research has shown that blueberries top that list. They play a significant role in the workings of the mind specifically the brain’s synchronization and short-term memory. Blueberries also have a high amount of antioxidants which as previously mentioned helps get rid of free radicals.


Eggs have a long list of benefits for the brain. They are a source of several nutrients which research has shown are vital to mental health and performance. Choline, Vitamin B12, B6, and folate are some of the nutrients we get from eating eggs. They help with memory, brain performance decline, depression, and other mood disorders.

Tea and Coffee

Tea and coffee are beverages we consume every other single day. Our addiction stems from a long list of advantages they offer our mental performance. It’s been established we have an addiction to coffee and tea because it keeps us focused and alert, and improves memory and performance. It also helps us de-stress and minimizes anxiety.


The role of food in today’s society extends beyond basic human survival. It speaks volumes as to who we are, our history, culture, and money spending as Charles Ebert the chief of EduBirdies says. The food we consume impacts us beyond giving energy.

Please share with us; which other foods do you think are beneficial to mental health?


Sophia Clark can be found writing, developing and designing all sorts of content. Digital marketing expert by night and freelance editor by day, Sophia enjoys the ever-changing world of content marketing and web-design.