Breakfast Foods That Help You Stay Focused

The food you eat is the major factor that affects your concentration, because your brain requires various diet-derived components such as neurotransmitters, hormones and enzymes for optimal working. A healthy breakfast re-energizes your body and enhances your focus and performance, according to MayoClinic.com. Remain focused all day by taking a healthy breakfast rich in omega-3-fatty acids, proteins and complex carbs that keep you energized, recommends the International Journal of Obesity.

Seeds, Whole Grains and Nuts

• According to the Academy of Nutrition and Dietetics and WebMD, whole-grain cereals such as oatmeal and whole-wheat and rye breads are rich in dietary fiber and other nutrients that give your body sustained energy, keep you full and reduce bad cholesterol. Nuts, whole grains and seeds are rich in antioxidants, amino acids and healthy oils that enhance brain function and keep you energized and focused, states The Franklin Institute. Top a whole-grain bread toast or flour tortilla with natural peanut butter or walnut, or peas mixed with nuts and dried fruit, recommends the Academy of Nutrition and Dietetics.

Fruits and Vegetables

• Green vegetables such as kale, broccoli, spinach and parsley are rich in iron and vitamins such as folic acid that keep your brain alert. Citric fruits are rich in vitamin C, which is essential for general health. Berries contain antioxidants that rid your brain of free radicals, keeping you motivated and alert. blueberries enhance learning and reduce effects of dementia and Alzheimer’s disease, according to WebMD. Add blueberries or kale to a morning smoothie. Or, toss in spinach, parsley or broccoli in an omelet.

Avocados Can Replace Fish

• Avocados are a good brain food, as they lower bad cholesterol, which also lowers the risk of heart disease. They contain healthy omega-3 fatty acids and antioxidants such as carotenoids, according to the California Avocado Commission. The monounsaturated fatty acids present in the fruit bolsters your brainpower and blood flow, notes Villanova University, which enhances alertness and performance at work or in class. Antioxidants protect the brain against harmful free radicals. Avocados are a healthy alternative for fish, if you dislike fish or seafood.

Fish and Dairy Products

• Fish such as herring, tuna, wild salmon and halibut are a ready source of omega-3 fatty acids that are essential for optimal brain development and functioning. Researchers at The University of Maryland Medical Center note that omega-3 fatty acids play a central role in cognitive function and concentration. Ingest fish at least twice a week for maximal results, recommends The University of Maryland Medical Center. The National Resources Defense Council says that long-lived fish such as swordfish and king mackerel contain high levels of mercury, advising consumption of fish types with low levels of the metal such as halibut, tuna and salmon, if you can find them. Low-fat cheese and yoghurt are rich in proteins whose building units -- amino acids -- your body uses to make neurotransmitters and other enzymes essential for brain focus, states The Franklin Institute.