Are you having a hard time focusing on tasks and remembering things? It happens to a lot of people and it can be annoying, embarrassing and potentially debilitating. We forget where we put things in our home, office or car. We can’t remember conversations, and we feel like our brain is full of Jello. Not cool at all!

The good news is you can give your brain a boost with some simple changes to your diet. The right foods can help you have a crystal-clear mind and minimize the dreaded brain fog. Here are five foods that will help you have better focus throughout the day.

  1. Trout – Foods with high concentrations of omega-3 fatty acids, like trout (and salmon) are beneficial for the brain. Studies have shown that individuals with low blood levels of omega-3’s more likely to score poorly on cognitive tests involving problem solving, abstract thinking and multitasking.
  2. Eggs – Eggs, specifically organic free-range eggs, are high in DHA, the omega-3 that is the building block of brain matter. The brain is nearly 60% fat, and DHA makes up two-thirds of those fatty acids.
  3. Beets – Beets are high in folic acid, which helps keep our brains sharp. Deficiencies of folate can lead to irritability, mental fatigue, forgetfulness and confusion, and more serious conditions like dementia.
  4. Shrimp – Foods high in vitamin B12, like shrimp, can help ease mental fogginess and memory problems. Research shows that Americans are low in vitamin B12, but not for the reasons you think. Most people obtain sufficient amounts, but B12 deficiencies result from malabsorption. Certain medications, like acid blockers (like Prevacid and Prilosec), can reduce absorption of B12, so use these medications only when necessary.
  5. Strawberries – Fresh or frozen strawberries are high in antioxidants, which can have positive effects on brain function. The brain is susceptible to damage from free radicals, molecules produced when the body breaks down food or is exposed to pollutants like smoke. Antioxidants break down these free-radicals, protecting the brain as we age.
  6. The bonus sixth food is water. Inadequate hydration is one of the biggest causes of fuzzy thinking and lack of alertness. When you realize you are thirsty, you are already dehydrated, so plan to drink an ounce of water for every two pounds of body weight. A 140-pound woman should drink 70 ounces (over eight cups) of water each day.

Make these foods, and others like them, a regular part of your life to help you keep your focus and mental clarity consistent throughout the day.

With these small baby steps, you will love the way you feel!