“Your brain needs fuel to function,” says registered dietitian, Elisa Bremner, the campus nutritionist at the Pleasantville Cottage School in Westchester, New York. And although there are several ways to feed your brain through your belly, complex carbohydrates are the best choice for the minute-to-minute fuel the brain needs to run smoothly. But your brain also requires specific nutrients to help build and maintain neurological structures. For example: “Choline is essential for our brain’s neurotransmitters,” says Bremner. Egg yolks are the most concentrated source of choline in the American diet, providing 680 milligrams per 100 grams.”It’s a common misconception that egg yolks are not healthy,” says Bremner. “They’re actually a very important source of choline, which is essential to the brain’s sending the right messages to the rest of the body, which is, in turn, essential to a feeling of well-being, and the first step in figuring out how to focus better is figuring out how to feel better in general.”
Popeye knew what’s what: Improving your focus (and strength!) is just one of the great reasons to eat your spinach. Bremner recommends it because it’s a good source of choline, loaded with fiber, and packed with tons of nutrients, all for just a few calories. Spinach has the potential to improve mental clarity, according to a study published in 2015 in the journal Alzheimers & Dementia. More research found that feeding aging rats spinach-rich diets significantly improved their learning capacity. Another study found that spinach is good for gut health and, says Bremner, when the gut is healthy, the brain works better. “An unhealthy gut can create a sense of uneasiness in the body, which can cause or even feel like anxiety,” she says, which ranks high among other notable focus wreckers. “When we’re feeling anxious, how to focus becomes less of an issue,” Bremner points out. Get both eggs and spinach in one meal with this veggie omelet.