The Top 9 Brain Foods for Studying and Exams
The most hectic period of life for a student is exam time. From logging new information to memorizing tons of subjects and understanding a lot of information can be tiring and exhausting at the same time.
The pressure of best performance and stress of the left-over syllabus can cause frustration. You have to consider a lot of things at the same time like your timetable as well as time management, sleep schedules and most importantly your nutrition.
Some food items are proven to help the students while exams and exam preparations for good results and better focus so that they can achieve their educational goals.
Academic performances will be improved if these food items will be added to your meal plan.
Berries contain so many compounds which can help in protecting the brain and improving your academics performance.
Berries like strawberry, blueberry, and blackberry contain a high number of flavonoid compounds called anthocyanins.
Anthocyanins are known to improve your mental ability to work by increasing the blood flow in your head. It also helps in protection against inflammation and promotes cell production which is directly involved in learning and memory.
Many studies have proven that berries can improve mental health for 6-8 hours by consuming them or their supplements.
Citrus fruits are highly nutritious fruits that have many health benefits including improvement of mental health.
Like berries they also have flavonoid compounds in grapefruits and oranges like hesperidin, naringin, quercetin, and rutin.
These all compounds help in increasing the capability to work hard mentally, protect nerve cells, increase the learning ability and memory of students which leads to better performance.
Most juices of these citrus fruits are highly concentrated with flavonoid compounds.
You can choose these fruits as a snacking option or pair them with healthy fats and protein for a good meal.
Cocoa contains the highest amount of flavonoid content compared to any other food. This is the reason chocolates contain a considerable amount of flavonoid as they contain cocoa in a good amount.
Chocolates affect your mental health in a good way. Studies have proven that people have performed better in mental tests who have consumed high flavonoid beverages as compared to those who consumed low flavonoid beverages.
They may also help in improved blood flow to your brain and give you less reaction time.
Nuts are the most versatile and portable snack which you can carry easily every time and everywhere.
They are packed with most of the essentials like good fats, zinc, and vitamin E. They are highly concentrated with protein, fiber, and good fats giving you energy and fuels for marathons of study sessions.
They help in certain aspects of brain functions improving concentration and focus. It provides extra health benefits for your overall health too.
Eggs are also known by another name i.e. nature’s multivitamin because they consist of a variety of nutrients that are even necessary for brain functioning like vitamin B12, choline, and selenium.
Selenium gets involved in incoordination, memory, cognition, and motor activities whereas choline is required for the development and production of neurotransmitters.
It helps in-memory storage and muscle function. Eating whole eggs is recommended.
Avocados are known for the presence of healthy fats, lutein, and a carotenoid. lutein and carotenoid are recommended for better visuals and mental abilities.
It is a snack that can be consumed and enjoyed in many ways such as mashed into guacamole or spread the avocados on a toast or you may choose to enjoy them simply whole with a bit of salt over it.
Studies have proved that they help in better mental health.
Red, green, and orange vegetables
Red, orange, and green vegetables which consist of peppers, carrots, and broccoli are not only good for mental health but also for your overall health.
Make a pre-study-meal by including most of the vegetables like spinach, peppers, lettuce, broccoli, and other greens with herbs and maybe some sauces to make it tasty and healthy.
They consist of a variety of plant compounds such as carotenoid pigments, lutein and zeaxanthin accumulate in your retinas which are good for your visual ability.
Including beet and beet products in your diet can be beneficial to you as they are rich in nitrates which are converted into a molecule of nitric oxide in our body.
Nitric oxide is beneficial to our health and body in many ways. One of the ways is to help in proper nerve cell communication, blood flow, and brain functioning.
Some studies have shown that consumption of beet and beet products has been associated with improvements in brain functioning.
Drinking 150ml of beet juice can significantly increase blood nitrate concentration and can improve reaction time in tests in every age group if compared to placebo.
Everyone knows that fish is a concentrated source of Omega-3s. But what is omega-3 is an important aspect to consider.
Omega 3s are fats that are a necessity and play an important role in brain health.
Fishes are also a good source of vitamin B12 and selenium that are brain health-promoting nutrients essential for our body.
Obviously, there are numerous studies to signify the effects of fishes on mental health improvement.
An experiment on Japanese adults showed that fish intake leads to better memory performance.
Adding seafood and fish to your diet will lead to memory enhancement and will boost overall brain health.
All of the beneficial foods were listed above with the important ingredients and tips to add them to your regular diet around your exams for better performance in exams or tests. Academic preparation is an important phase that teaches you a lot of stuff that will help you in your future aspects such as stress handling. Take care of your health, sleep schedules, and yourself while preparing, and give your best shot at it. Don’t forget to include all these food items according to your convenience and accessibility and if you are a parent reading this for your kid, add these items to their diet regularly.