Do you have trouble remembering things? Do you sometimes find it difficult to focus on your work? In this day and age, there seem to be multiple things that require our attention – the news, everyday worries, social media, work, etc. At any given time, distractions abound and compel our full focus. It can feel like we’re wearing our brains out too much. 

It’s normal to forget things. It’s also normal to lose focus once in a while. But now that so much content and concerns dominate our thoughts – ‘once in a while’ feels more like ‘more often than I would care.’ 

Did you know that nutrition and hydration are two key elements to keep you focused and your memory sharp? As it turns out, there are super powered foods that can actually help us stay focused throughout the day. These foods can support brain function and health and keep our brains working better. Here are 5 foods that can help improve  focus and memory:

1. Blueberries – blueberries have a plant compound called anthocyanin that not only gives it its deep berry color, but also gives it its anti-inflammatory and antioxidant characteristics. Antioxidants aren’t only good for the skin but also fights against oxidative stress and inflammation, two conditions that contribute to brain aging.
2. Nuts – the high levels of omega-3 fatty acids contained in nuts, coupled with super nutrients like copper, manganese, zinc, and selenium, make nuts a must have when it comes to improving our brain’s cognitive functions. Not only that, it helps to improve your mood, too!
3. Eggs – choline, one of the many nutrients found in eggs, reduces inflammation and helps improve cognitive functions. Eggs are also a huge mood booster as they contain serotonin and can normalize your sleep as they contain tryptophan.
4. Fatty Fish – the omega-3 fatty acids and DHA in fatty fish are great for improving focus and memory. Some examples of fatty fish are: salmon, tuna. Cod, and pollock. Make sure they have low to no mercury content and focus on getting at least two servings of fatty fish once a week. If that isn’t possible, take supplements containing omega-3 and DHA.
5. Coffee – I’ve saved the best for last. Coffee, yes coffee, helps in concentration. We already know this, but coffee helps keep us alert. But did you know that it also helps improve memory and retention as well? The caffeine and antioxidants in coffee help support cognitive functions and brain health. It is also linked to a reduced risk of neurological diseases such as Parkinson’s and Alzheimer’s. However, don’t overdo it as it may make you jittery, disrupt your sleep patterns, or even cause multiple bathroom trips. A good rule of thumb is to refrain from consuming coffee after 12nn. 

Do you want to power up your concentration and focus? Here’s a breakfast tip to jump start your day: pair a whole grain bagel and lox (salmon), with 100% fruit juice, and a cup of coffee. What’s your go-to breakfast to start your workday? Share your power up breakfast with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp