Have you ever experienced those days when you can’t seem to focus at work, find yourself easily distracted, and get lost in endless tasks? While there may be many reasons for this, including stress, lack of sleep, or boredom, diet (or lack thereof) could also be a culprit. Just like any other organ in our body, our brain requires fuel to function at its best. Certain foods, in particular, have been shown to boost cognitive function, improve memory and concentration, and keep our minds sharp.

Here are some of the best foods to incorporate into your diet if you want to stay at the top of your game at work.

1. Blueberries

These tiny, juicy berries are among the richest sources of antioxidants, which protect our brain cells from oxidative stress and inflammation.

Studies have linked regular consumption of blueberries with improved memory, cognitive function, and attention span, especially in middle-aged and older adults. Blueberries are also low in calories and high in fiber, making them a perfect snack to keep you energized throughout the day.

2. Fatty fish

Fatty fish, such as salmon, mackerel, and tuna, are packed with omega-3 fatty acids, which are essential for brain health and function. Omega-3s help build and maintain cell membranes, reduce inflammation, and enhance communication between brain cells.

Studies have found that people who eat fatty fish regularly have a lower risk of cognitive decline, depression, and anxiety. Try to eat fatty fish at least twice a week, baked or grilled, for best results.

3. Dark chocolate

Yes, you read that right. Dark chocolate, in moderation, can be a great brain booster.

Dark chocolate contains flavonoids, which are natural compounds that improve blood flow to the brain, increase the production of neurotransmitters, and protect brain cells from damage. Studies have also found that eating dark chocolate can enhance focus, mood, and cognitive performance. However, be careful not to overindulge, as chocolate is high in calories and can cause weight gain.

4. Nuts and seeds

Nuts and seeds are packed with healthy fats, protein, fiber, and an array of vitamins and minerals that support brain function.

Some of the best nuts and seeds for brain health include almonds, walnuts, cashews, sunflower seeds, pumpkin seeds, and chia seeds. These foods can help improve memory, concentration, and mood, and reduce the risk of cognitive decline and chronic diseases, such as Alzheimer’s and Parkinson’s.

5. Leafy greens

Leafy greens, such as spinach, kale, collard greens, and Swiss chard, are among the most nutrient-dense foods on the planet.

They are rich in vitamins A, C, K, and folate, as well as antioxidants and phytonutrients that protect brain cells from damage and inflammation. Studies have shown that people who consume more leafy greens have better cognitive function, memory, and attention span, and are less likely to develop dementia later in life.

6. Whole grains

Whole grains, such as brown rice, quinoa, oatmeal, and whole-wheat bread, are complex carbohydrates that provide a steady source of energy to the brain.

They are also high in fiber, which helps regulate blood sugar levels and keeps you feeling full and focused for longer. Research suggests that consuming whole grains can improve memory, cognitive performance, and overall brain health. So, swap refined grains for their whole-grain counterparts whenever possible.

7. Eggs

Eggs are one of the most versatile and nutritious foods you can eat. They are rich in choline, a nutrient that is essential for the development and function of brain cells.

Choline helps regulate memory, mood, and muscle control, and is involved in the production of acetylcholine, a neurotransmitter that is important for learning and concentration. Eggs are also a good source of protein, which can help keep you feeling full and focused throughout the day.

8. Berries

Berries, such as strawberries, raspberries, blackberries, and cherries, are not only delicious but also incredibly nutritious.

They are packed with vitamins, minerals, and antioxidants that protect brain cells from damage, reduce inflammation, and enhance cognitive function. Berries are also low in calories and high in fiber, making them a perfect snack or addition to your breakfast or smoothie.

9. Avocado

Avocado is a unique fruit that is rich in healthy fats, fiber, and an array of vitamins and minerals that support brain function.

Avocado is particularly high in monounsaturated fats, which help promote healthy blood flow to the brain and enhance the absorption of fat-soluble vitamins, such as vitamin E. Research suggests that eating avocado can improve memory, concentration, and cognitive function, and reduce the risk of cognitive decline and Alzheimer’s disease.

10. Green tea

Green tea is a popular beverage that has been consumed for centuries for its health benefits.

Green tea contains caffeine, which can help improve alertness and concentration, as well as L-theanine, an amino acid that has calming and relaxing effects on the brain. Together, caffeine and L-theanine can help boost cognitive performance, mood, and focus. Green tea is also high in polyphenols, which are antioxidants that protect brain cells from damage caused by free radicals.

These are just some of the many foods that can help keep your mind sharp and focused at work.

Incorporating these foods into your diet, along with regular exercise, good sleep hygiene, and stress management, can help you achieve your goals, be more productive, and enjoy life to the fullest.