Do you wake up feeling groggy? Start flagging mid-morning? Find it hard to concentrate by the time you hit the afternoon? It could be down to what you're putting in your body.
Try out these 10 healthy foods which, when combined with adequate sleep and regular exercise, can help keep you alert, lift your energy levels and improve your focus. Here we go...
Bananas
Bananas are a quick & convenient snack and a great alternative to sweet treats if you start craving something sugary. They slowly release energy, plus they contains high levels of potassium which is essential for the healthy function of the brain and nervous system.
Oatmeal
An ideal breakfast food packed with carbohydrates, which slowly release energy and help stave off hunger. Oats are lower in calories than other popular, sugary breakfasts. You can liven things up by adding some fruit.
Blueberries
Blueberries are a true superfood. They're packed with vitamin C and contain a compound called anthocyanin which gives the fruit its blue colour and is responsible for many of its health benefits. According to experts blueberries can help reduce blood pressure, keep your heart healthy, improve skin health, aid bone strength and can even reduce the risk of cancer and diabetes!
Eggs
Eggs are protein-dense, which makes them useful for both building muscle and safely losing weight. The yolks are also high in omega-3, which studies suggest can improve your memory and mood.
Spinach
Another bona fide superfood, spinach is packed with iron, vitamins, lutein, folate and beta-carotene. Those last three nutrients are especially good for the brain and have been linked with preventing dementia.
Salmon
Not only is salmon a delicious, low-fat source of protein - it's also full of omega-3 fatty acids, known to help rebuild brain cells, improve memory and slow cognitive decline. Serve some up with some eggs for a high-power breakfast!
Dark Chocolate
No joke, dark chocolate contains a number of antioxidants, vitamins and minerals that can help lift your mood and boost your concentration. It's also much lower in fat and sugar than milk or white chocolate. Next time you have a serious chocolate craving, try swapping your usual treat for some dark chocolate instead.
Nuts
Not only are they a healthy way to up your protein intake, most types of nuts contain vitamin E - an antioxidant associated with better memory and slower cognitive decline as you age. They're also rich in essential oils and amino acids which can help your concentration.
Water
Yes, water. Most of us don't drink enough of it during the day. Coffee and high-caffeine soft drinks might give you a temporary buzz, but they can actually dehydrate you and leave you feeling worse in the long run. If you're feeling rough or tired, try reaching for a big cold glass of water before you try anything else.
