By Dr. Majid Fotuhi, MD, PhD
Non-pharmacologic interventions can potentially improve cognitive function, sleep, and/or mood in people with attention-deficit/hyperactive disorder (ADHD), post-concussion syndrome (PCS), or memory loss. Here are revealed some good foods and bad foods for the brain that could impact your attention issues.
Bad Foods for Attention Issues:
- Avoid excessive sugar intake—limit sugary snacks and beverages. Sugar can literally injure neurons and their processes and increase inflammation in the brain
- Avoid processed food. Limit foods that are high in additives and artificial colors as they can exacerbate ADHD symptoms
- Avoid junk food that is high in trans-fats (such as donuts, cookies, fried food, and chips). Intake of fast food with high trans-fat contents is associated with atrophy in the brain and increases inflammation in the gut and in the brain; impairs the optimal functioning of neurons
Good Food to Boost Your Attention:
- Focus on food which can increase levels of BDNF in the brain. BDNF, Brain-Derived Neurotrophic Factor, is like a miracle grow for the brain; it helps with the maturation of neurons, brain development, and mental clarity. BDNF-boosting food include omega-3 fatty acids, blueberries, cocoa (dark chocolate), and grapes
- Omega-3 fatty acids found in fatty fish like salmon, sardines, and mackerel or from non-animal sources such as flaxseeds, walnuts, and algae. You can also take them as supplements (1,000 mg of DHA + EPA is recommended)
- Blueberries: Considered one of the best brain foods, in addition to increasing BDNF levels, they increase levels of anti-oxidant flavonoids—which reduce inflammation in the brain
- Dark chocolate (one serving a day): In addition to increasing BDNF levels, cocoa modulates serotonin levels in brain areas for better mood, attention, and memory. Cocoa also improves blood flow to the brain
- Grapes: In addition to increasing BDNF levels, it contains resveratrol—which helps to improve blood flow to the brain
Other foods that are good for better memory and attention in the brain (without increasing BDNF) are
- Eggs: High protein and vitamins B6 and B12; which are essential for the optimal functioning of neurons
- Tomatoes: Contain lycopene—which increases blood flow to the brain
Dr. Fotuhi is a neurologist with expertise in the field of memory, concussion, and successful aging. Through his 30 years of teaching, clinical work, and neuroscience research at Harvard Medical School and Johns Hopkins, Dr. Majid Fotuhi has developed a multidisciplinary program for helping people of all ages improve their memory and attention. His innovative and effective “Brain Fitness Program” addresses lifestyle factors and cognitive stimulation. He has published the successful results of this program for patients with memory loss with aging, concussion, and ADHD in several scientific journals and three books including Boost Your Brain, the New Art and Science Behind Enhanced Brain Performance. Dr. Fotuhi received his doctorate degree in neuroscience from Johns Hopkins University in 1992 and his Medical Degree from Harvard Medical School in 1997. He serves as an adjunct professor at George Washington University.
Source: Dr. Majid Fotuhi, MD, PhD, Department of Psychological & Brain Science, George Washington University; https://drfotuhi.com/wp-content/uploads/2023/07/ADR220091.pdf
