In order to have enough energy to sustain you for the day, it’s essential to live a healthy lifestyle and eat the right foods. Fresh produce like fruit and vegetables are essential, but there are particular foods that can increase your focus, memory and stabilize your mood, more so than others! In fact, the right foods can increase brain power and productivity by up to 20%, according to the World Health Organisation. Find out 5 foods you can incorporate more into your diet to allow you to reach your full potential.


There’s a reason so many of us reach for our beloved cup of coffee early in the morning before starting a jam-packed day. Numerous studies have shown that in small doses, caffeine can give you a short boost of energy and alertness, and as a result,  make you more productive in that moment. Medical researcher, Stephen Braun, mentions that caffeine allows us to block the receptors for adenosine, a compound in the brain that causes drowsiness. This is why we feel more awake when we drink coffee, and often why we choose to drink it in the morning.


This fatty fish is a great source of fuel to promote productivity, due to its high omega-3 fatty acids content. Omega-3 is known for improving memory, mental performance, and productivity. It is recommended to have at least 226g of salmon a week in order to reap the benefits. Check out our salmon salad here.


High in antioxidants, berries are known for increasing memory and brain function. Blueberries are high in flavonoids, which can increase oxygen and blood flow to the brain, which helps improve memory and a faster rate of learning. This can last for up to five hours, so it’s great to top blueberries on your oatmeal, or enjoy them in one of our Feedwell seasonal fruit cups in the morning for breakfast, or a snack in the afternoon. 


They’re filled with fat, but it’s the good fat! Avocados are nice and filling, which means you won’t be so distracted by hunger pains. They also contain tyrosine which is an amino acid that aids blood flow. This is essential to keep the brain alert and engaged, helping to increase focus and productivity. The best part about an avocado is that they are so versatile, as it can be spread on toast, chopped up in a salad, mixed in a guac, or even blended into a smoothie!


Nuts such as almonds, walnuts, pistachios, cashews or peanuts, are all great options to eat when you need a sustainable boost of energy. Nuts contain monounsaturated fats and amino acids, which both help the neurotransmitter function, allowing you to process information quicker and be more alert. Also filled with Vitamin E, magnesium, and B-vitamins, which help aid in focus and relieve fatigue. Here at Feedwell, we love to get our source of nuts from our crunchy granola made in-house! This is delicious topped on our natural yoghurt. See granola yoghurt pods here, or our healthy peckish pack here.

Now of course each and everyone is different, so you should always consult a professional if you have any concerns or questions about your diet and nutrition and what will work best for you. This article is not meant to be health advice.