9 Nov 2026
Many people including students, working professionals and elderly people want to think clearly and stay focused. This means Brain foods can become a popular topic and can sometimes even be over-hyped online.
The brain needs a constant supply of energy and nutrients throughout the day. Whilst food plays a role in this, so does sleep, stress, exercise, hydration, emotion, medical conditions and genetics.
Research into specific foods and how they can improve mental function is still ongoing. Most studies look into overall diets, so be wary of any claims. Results can vary.
The following foods can help improve your brain function when eaten in a healthy, varied diet:
Omega-3 – Sardines, Mackerel & Salmon usually cooked in curry or light fry. Walnuts, Linseed & Chia Seeds added to chutney powders, laddoos and curd. The vegetarian option will provide a different type of omega 3 so may want to speak to a dietitian.
Green leafy vegetables & Colourful fruits – Spinach, Methi & Sarson in sabzis, parathas & dal. Amla, Guava, Citrus fruits, berries, Jamun, Beetroot, Carrots & Tomatoes in fruits, salads, raita & sabzi.
Wholegrains & Millet – Oats in porridge/upma, Ragi in dosa/porridge, Jowar & Bajra in rotis, Brown Rice, Dals & Legumes. These can help many people provide a slow release of energy.
Protein & Choline – Eggs, dairy, paneer, curd, fish, chicken, soya, sprouts & dals. Can be eaten in everyday meals like bhurji, dal & sprout salads.
Nuts & Seeds – Almonds, Walnuts, Pumpkin, Sunflower & Sesame seeds. Can be eaten as a snack, chikki or sprinkled onto meals. Be aware of any allergies. Whole nuts should not be given to young children due to choking risk.
Iron, B12, Iodine & Zinc – Lentils, Spinach, Jaggery, dairy, eggs, fish, iodized salt & Chick Peas. Often eaten in home cooked meals. Iron, B12 & Iodine deficiencies are common in India and can cause tiredness & lack of concentration. Best to speak to a doctor to get these checked.
Herbs & Spices – Turmeric in dal or haldi doodh, Ginger & Tulsi in chai/kadha, Brahmi in traditional preparations. An important part of Indian food culture. However, evidence is limited and should not be seen as a way to improve memory.
Hydration – Water, buttermilk, Coconut water & tea/coffee (in moderation). Mild dehydration can impact your concentration. Caffeine can have different effects on people and can cause issues sleeping. Too much isn’t better!
Having meals at regular times can help provide a consistent amount of energy.
Have a carb + protein/fibre meal e.g. Poha + sprouts, Roti + Dal/Sabzi.
Have a balanced breakfast if you usually have one.
Have a small snack e.g. fruit, nuts, roasted chana & curd.
Some people do better skipping meals, and notice how your body feels.
Alongside eating the right foods, having a healthy lifestyle can also help you think clearly.
Good sleep
Exercise regularly
Stress management
Social connections
Limit alcohol & don’t smoke
Take breaks from screens
Keep your brain active with reading, puzzles, listening to music & learning something new.
During exam periods or busy weeks at work your eating and sleeping can suffer. Try to keep simple snacks like fruit, roasted chana & nuts in your workspace. Try to have meals at regular times & avoid too much caffeine late in the evening.
No food is bad! Don’t feel guilty. However, some foods may cause issues for some people:
Too sugary snacks/drinks can leave you feeling low in energy.
Energy drinks & too much caffeine can leave some people feeling on edge & can cause issues sleeping.
Heavy meals can leave some people feeling sleepy.
Alcohol can cause issues sleeping & concentration.
Be aware how you are feeling after eating.
Common Myth
Fact
1.Certain foods can increase your IQ.
No evidence any foods can increase intelligence. A varied diet can help improve overall brain health.
2.Sugar helps concentration during exams.
Some people may feel a quick boost of energy however evidence is mixed. Many people find foods that provide a steady release of energy e.g. fruit with nuts & curd help more.
3 .Memory boosters & Brain tonics work for everyone.
Evidence is limited & results can vary. Speak to a doctor.
4.Soaked almonds help with memory.
Almonds are a healthy snack. However, there is limited evidence that soaked almonds help with memory.
5.More coffee = more focus.
Caffeine can have different effects on people. Too much can leave you feeling on edge & cause poor sleep making it harder to focus.
6.Skipping breakfast will affect your concentration.
Evidence is mixed. Some people will feel better after having breakfast whilst others do well without.
If you are experiencing prolonged issues with concentration, brain fog, memory loss, confusion, low mood, constant tiredness or sudden changes in thinking/behaviour this could be a sign of an underlying medical issue e.g. Anaemia, Thyroid issues, Vitamin deficiencies, Sleep issues, Depression, Anxiety, Diabetes & other conditions. These should be properly checked.
If you experience sudden facial droop, arm weakness, speech difficulties, sudden severe headache, confusion or vision loss seek emergency help.
If you have diabetes, kidney issues, epilepsy, allergies, are pregnant or on regular medication please speak to a doctor or registered dietitian before making major changes to your diet.
As a parent, children & teenagers do best on regular, varied meals. If you are worried about your children’s concentration/learning please speak to a paediatrician.
