Written by Dr. Savannah Muncy, Pharm.D on
November 26, 2021
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Savannah Muncy, Pharm.D on:

Are you struggling to find your mental clarity? It can be difficult to think clearly when brain fog is constantly blocking what you are trying to say or do.

This blog post will discuss a diet for mental clarity and how it affects our memory function. We’ll also go over foods that have been shown to help with concentration, as well as which diet might not be the best for your health.

Can diet help brain fog?

Many people fail to see the connection between a healthy brain and eating brain foods. The diet that you follow is very important to your health and wellness.

Diets are not only for maintaining a healthy weight, but also important for brain health. A healthy diet can help prevent cognitive decline as we get older.

When we eat real food, our brain functions properly because it’s getting what it needs from nutrient-rich foods. There are certain nutrients in particular that have been shown to improve cognitive function. They can help you remember things and concentrate.

Best Diet for Mental Clarity

Diets are never one size fits all. You should eat what works for you and your body. For proper brain function that means that you should try to avoid diet trends and fads.

You can take a look at what the best diets are for your health. It’s important not to follow them blindly without considering how they might affect you specifically. There are several different diets that people enjoy.

The ketogenic diet, Mediterranean diet, and paleo diet are a few popular ones. It’s important to find one that works for you and your lifestyle, whether it’s a vegan or vegetarian diet.

Eat real food

Sure the grocery store sells isles and isles of what they call food. Not all of it, on the other hand, is deemed fit to eat.

You’re better off shopping at the grocery store’s outer aisles. This is where you’ll find most nutrient-dense foods. Fresh meat, cheese, eggs, milk, and fruits and vegetables are among the items available.

Pre-packaged foods that are highly processed and full of sugar and simple carbohydrates line the inside isles. These types of processed foods are what dietitians call junk food.

Junk foods are the types of foods that you should avoid when on a diet for mental clarity. They don’t give you the nutrients that your brain needs to function properly. Real food is nutrient-dense. It has vitamins, minerals, and other nutrients that help your body stay healthy.

“Let food be thy medicine and medicine be thy food.” – Hippocrates

Eat lots of colorful fruits and vegetables

Eat a rainbow of fruits and vegetables. There has never been stronger evidence that eating more fruits and vegetables might help with many things like:

  • Improved focus
  • Less stress
  • Improved moods
  • Better problem-solving abilities
  • Reduced dementia risk later in life.
  • Gain energy throughout the day
  • Having a healthier diet, in general, will produce better overall health.

Eat plenty of healthy fat

Healthy fats are great for brain health. The brain is made up of fat and cholesterol and needs these substances to function properly. Healthy fats include:

  • Omega 3 fatty acids. This fat is found in salmon, walnuts, flax seeds, and chia seeds.
  • Monounsaturated fats, found in olive oil.
  • Polyunsaturated fat is also found in fish oil.

Eating healthy fats can keep cognitive decline at bay. These fats are the building blocks of healthy cell membranes in our brain cells. These are crucial for keeping toxins out and allowing nutrients to get inside.

Optimize protein

Protein is essential for health. Protein contains amino acids. Amino acids are the building blocks of neurotransmitters like serotonin and dopamine. These neurotransmitters have been shown to be important for our moods, focus, and memory.

There are many types of protein sources to choose from. These include:

  • Beef, chicken, lamb, and pork. Fish is a good protein option for vegetarians.
  • Eggs, dairy, beans, and legumes are also great sources of protein.

Limit exposure to potentially damaging toxins

There are environmental toxins that we may not be able to avoid all the time, but there’s no reason why you should keep them in your diet. It is important to limit exposure as much as possible so they don’t affect our health too greatly over time. Some toxins are even linked to Alzheimer’s disease.

Foods that Improve Memory and Concentration

Eating foods that improve memory and concentration is a great way to get the most out of your diet. Your cognitive health will benefit greatly from adding in some of the foods from the list below.

Turmeric

Turmeric is a spice that can fight inflammation and have an antioxidant effect. It has been used for centuries. Turmeric can help with many different ailments.

Things like arthritis, stomach aches, skin conditions, liver disease, and respiratory problems. Studies have suggested it might help reduce symptoms of Alzheimer’s disease. This herb has been shown to be effective in treating depression, arthritis, and also improving memory.

Salmon

Eat fatty fish like salmon on a regular basis. Salmon contains omega 3 fatty acids. which are great for brain health.

Omega 3’s may improve cognitive function while reducing the risk of some diseases associated with aging. This is why it is crucial to eat at least two servings of fatty fish per week.

Avocado

Avocados are high in vitamin E, which has been linked to improved diet quality and nutrient intake.

The monounsaturated fat in avocados can help with attention and memory while reducing stress. These fruits may also contain antioxidants that contribute to better overall health.

Leafy green vegetables

Dark leafy greens are filled with all sorts of important vitamins and nutrients that our brains need to function properly. Spinach, kale, romaine lettuce, swiss chard, and bok choy are some examples. These veggies can improve cognitive performance in children as well as adults.

Walnuts

Walnuts are a good source of healthy plant-based omega 3 fatty acids. These fats have been linked with improved brain function and a lower risk of developing Alzheimer’s disease.

Bone Broth

Bone broth has received a lot of attention recently. It’s full of amino acids, collagen, and gelatin that are good for our overall health. Bone broth also helps improve brain function. It supplies nutrients that are needed to build neurotransmitters in your body.

Blueberries

Eating blueberries on a regular basis may slow down memory decline associated with aging. Blueberries contain antioxidants and phytonutrients. These can help reduce free radical damage, which is a major cause of the age-related mental decline.

Eggs

Studies have shown eating eggs on a regular basis may improve cognitive function in older adults. This could be because they are full of choline, an important nutrient for brain health.

Choline assists with memory and learning, as well as preventing age-related mental decline.

Green tea

Green tea has a lot of antioxidants that can help improve focus and mood while also reducing stress levels. It contains caffeine which is known to have positive effects on the brain’s neurotransmitters.

This in turn improves our cognitive function. In one study participants were shown to perform better on tasks that required attention after consuming green tea.

Foods that are Bad for Your Brain and Memory

Our brain cells rely on a delicate balance of neurotransmitters to function properly. Gluten, dairy, and sugar can all throw this off by causing inflammation in the body.

Let’s take a look below at which foods are bad for your mental health.

Gluten

Gluten can cause inflammation and digestive problems for some people. Many diseases, such as psoriasis or rheumatoid arthritis, can be helped by going gluten-free.

Gluten is suspect because it has an inflammatory effect on these conditions.

Dairy

Dairy products can affect your endocrine system. This is because they contain natural hormones that can throw off the way it functions.

Many times this sensitivity goes unnoticed until a person tries cutting out certain foods in their diet at a time to see if anything changes.

Sugar

Sugar is a diet destroyer and can lead to weight gain, diabetes, heart disease, cancer risk, and fatty liver. Food companies love sugar because it’s addictive and makes food taste great. Unfortunately, this comes at the cost of your health which isn’t worth it in the end.

Artificial sweeteners

Artificial sweeteners are worse than real sugar as far as they affect our bodies. They trick our brains into thinking we’re eating something with calories when really there aren’t any. This causes us to overeat on other foods that do contain actual nutrition like fruit or veggies (which would be better choices).

Artificial sugars have been shown to cause cardiovascular problems. This includes high blood pressure and coronary artery disease.

Food additives

Additives like preservatives, dyes, and other chemicals are put into our food to prolong the shelf life of products. These additives aren’t good for our bodies and have been linked to cancer risk in some studies. Food additives are linked to cognitive decline and memory problems.

Concluding Thoughts

The best diet for mental clarity is a personalized one. There are some foods that might make your brain work better. But you should try them and see if they work for you before counting on them as the answer.

If your goal is increased mental clarity then it’s worth experimenting with different diets so find what works for you!

We offer an online community where people can share their thoughts about food, health goals, and recipes. This is helpful advice based on personal experience rather than speculation or hearsay. Join us today!

You can also read more about mental clarity, brain fog, and mental health on our blog.

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