In many ways, you are actually what you eat. When you’re a student preparing for the exam season, it’s important to keep your brain and overall health in optimum condition. Feeding boosting fuel to the extraordinary and complex machine that is your brain is crucial for your academic performance and educational milestones.
Berries and Citrus fruits
Berries like cherries and blackcurrants are rich in various compounds that help promote academic performance and protect your brain’s health. Berries of all kinds are abundant with flavonoids, potent antioxidants that protect brain cells from oxidative damage. Citrus fruits also have plenty of anti-inflammatory flavonoids that researchers view as beneficial to the brain.
Vitamin C helps protect memory.
Flavonoids also contribute to enhancing memory, learning and retaining, and decision-making skills. If there is a shortage of fresh berries, acquire frozen ones since they contain more nutrients than their unprocessed counterparts. Make a habit of consuming berries in your breakfast.
Dark Chocolate and Green Tea
Chocolate stimulates blood flow to the brain to aid memory, attention span, reaction time, and problem-solving. It also contains a little caffeine to boost memory, concentration, and mood, without making you jittery. Due to the feel-good compounds found in chocolate, it gives you a happy buzz. Avoid drinking copious amounts of coffee because while caffeine might be helpful, too much can leave you irritable, sleepless, and anxious. Opt instead for green tea, which makes you less agitated and scrambled.
Walnuts and Whole Grains
Whole grains: It prevents the risk of inflammation in the brain and maintains healthy blood pressure. Whole grains also contribute to general brain health, including memory and learning, for an overall healthy body and mind, including whole grains in your daily diet.
Walnuts: Daily ingesting two or three walnuts can significantly improve and increase your ability to learn and retrieve memories. You can also pair walnuts with almonds for better results, as almonds help boost your memory power. While walnuts are among the few foods that enhance mood, they are also the only nut that contains considerable amounts of ALA, the plant form of essential omega-3 fatty acids.
Oily Fish and Eggs
Oily fish is an essential source of omega-3 fatty acids. Omega-3s help improves the structure of brain cells called neurons. The brain derives benefits of omega-3 fats primarily from DHA, found in high concentrations in the cerebral cortex, the brain’s area responsible for memory, language, creativity, and attention. Thus, eating oily fish helps in building memory and enhances learning. Eggs are a healthy source of cholesterol that your brain desperately needs. They also contain many nutrients required by the brain for optimum health such as vitamins B6 and B12, folate, and choline which is an essential micronutrient. It helps to make neurotransmitters in your body that regulate mood and memory.
Broccoli and Dark Leafy Greens
Finish your greens! You might have heard this dreaded phrase countless times in your childhood. It turns out dark leafy greens such as chard, kale, spinach, collards, and broccoli are bursting with brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Broccoli is a low-calorie source of fibre and immensely good for brain health. Which helps reduces stress and lowers the risk of disease. It also contains vitamin C and flavonoids, and these antioxidants can enrich brain health further.