Nutritionist Explains How Fatty Fish and Berries Can Boost Brain Function and Reduce Brain Fog in Daily Life

Feeling mentally scattered or struggling to focus is something most of us experience when we’re tired.

That “brain fog” many people complain about isn’t always just in your head — fatigue really can take a toll on attention.

But according to nutritionists, what you eat can make a noticeable difference.

Olga Romashina, a dietitian and nutrition expert, says certain foods can actively support concentration and help your brain run more efficiently.

Fatty Fish and Berries: Your Brain’s Fuel

Romashina points to fatty fish as a key player for cognitive health.

Salmon, mackerel, and other oily fish are loaded with Omega-3 fatty acids, essential for keeping your nervous system functioning optimally.

Pair that with antioxidant-rich berries, especially blueberries, and you’re giving your brain a double boost.

Antioxidants help shield cells from oxidative stress, which can otherwise slow mental processing.

She explains that including these foods regularly, not just occasionally, makes the difference.

“Eating a portion of fatty fish a few times a week and having berries daily can help sustain focus over the long term,” Romashina said.

Nuts, Dark Chocolate, and Circulation Matters

Good blood flow is closely tied to clear thinking, and certain foods can help with that.

Nuts, seeds, and dark chocolate are excellent sources of vitamin E and flavonoids, compounds often linked to cognitive performance.

“People think of these as snacks, but their nutritional value goes far beyond convenience,” Romashina notes.

She emphasizes consistency: regularly including these foods may support sustained attention during mentally demanding days or when chronic fatigue sets in.

Eggs, Greens, and Staying Hydrated

Eggs are another nutrient powerhouse for the brain.

They’re rich in choline, a key compound involved in memory and cognitive processes.

Green vegetables such as spinach and broccoli also play an important role, offering vitamins and minerals that support mental clarity.

Hydration is equally critical. Even a diet full of brain-friendly foods won’t reach its full potential if water intake is inadequate.

Romashina recommends plain water as the best choice, while coffee and green tea can offer a temporary focus boost if consumed in moderation.

Sleep, Routine, and the Bigger Picture

No single food can compensate for chronic sleep loss or an unbalanced lifestyle.

Romashina stresses that mental performance relies on a holistic approach: adequate rest, regular meals, balanced nutrition, and steady hydration all work together.

For sustained focus, it’s not just what you eat, but how you live.

Consistency, balance, and attention to overall lifestyle form the foundation for reducing brain fog and maintaining mental sharpness.

What’s Next?

For those looking to sharpen their attention, start by making small, manageable adjustments: incorporate fatty fish twice a week, add berries to breakfast, snack on nuts, and keep water handy.

Track how your focus changes over a few weeks — sometimes subtle improvements can accumulate into significant clarity.

Nutritionists are also exploring additional compounds like turmeric, ginkgo, and certain adaptogenic herbs for brain support, but experts caution that research is ongoing and the basics of diet, sleep, and hydration remain the most reliable tools.

Summary

By WILL POTTER, US SENIOR NEWS REPORTER

Published: 19:28 EST, 20 February 2026

Distractibility and “brain fog” often accompany fatigue, but nutrition can help.

Experts like dietitian Olga Romashina recommend incorporating fatty fish, antioxidant-rich berries, nuts, dark chocolate, eggs, and green vegetables into your diet while staying hydrated.

Maintaining a balanced lifestyle, including adequate sleep and consistent eating patterns, is crucial for preserving cognitive performance.

These combined strategies can support attention, reduce mental fatigue, and enhance overall brain function.