Ever feel like studying for an exam is so overwhelming that your brain just won’t let you do anything to help yourself study? You’re not alone. After many hours reading, memorizing and calculating, sometimes, we get too stressed out and exhausted to care. But did you know there are foods that can help restore brain functionality? That’s right! Eating food known to increase performance can allow us to focus during those high-tension study sessions. Foods that enhance cognitive performance can help us retain all the information test day will be judging us on. Thus, eating is just as important as studying hard.
The brain is like a machine and without proper fuel, it will not function correctly. Although you can’t exactly feed your brain anything outside of good food, when a final is upon you and all you’re doing is stuffing your mind with potential facts and complicated subject matter, you want to eat things that will keep you awake and energized as opposed to full and tired. But no need for pharmaceutical performance boosters or expensive superfoods. Natural food can do the trick—and some may even surprise you from what you’ve learned in the past! Below are ten natural brain foods that every student should know because they’re accessible, easy to prepare and consume, and help you while studying! Want to know what you’re going to eat for your next big exam? Keep reading!
1. Blueberries
Small but powerful! Blueberries may be small, but they have an excellent effect on brain function. These little berries are sweet, luscious and filled with natural properties to keep your mind focused while studying. If you need to memorize a lot while studying, blueberries can help! High in antioxidants, blueberries protect the structural integrity of brain cells from damage while activating strong viability of connections.
Try putting some blueberries in your yogurt or oatmeal in the morning. They’re also an easy grab-and-go snack to take with you between classes or while studying; just a small container in your bag can go a long way for a brain-boosting treat. Did you know that blueberries are great for memory improvement? They are. Ever put them in a smoothie? Try blending them in with a little milk and a banana for a tasty beverage that fuels your mind.
Oh, and did I mention that blueberries contain less sugar than most fruits? Therefore, they can provide energy without the crash that sometimes occurs with sugary snacks and candy. The next time you’re hitting the books, make sure to have some blueberries by your side and see how it impacts your focus.
2. Salmon
When you need to remain clear-headed while taking exams, salmon is one of the best brain foods. With plenty of omega-3 fatty acids, salmon is a powerhouse of nutrients for your brain cells. Omega-3s support seamless communication in the brain, which allows for increased focus and mental clarity, something you’ll need to solve complex equations and grasp complicated ideas. Salmon puts your mind in the best position to succeed.
You don’t need to eat salmon every day to enjoy the benefits; one or two meals per week is fine. Bake a salmon fillet for dinner or throw some canned salmon in a salad for lunch. And even if you’re not a fish lover, you can still get your fish fix when masking the flavor. How do you make salmon not taste like fish? Just a little lemon juice or a light sauce goes a long way.
In addition, salmon is a wonderful source of protein, and paired with a great carb, it can sustain energy levels and fullness for hours of effective studying. Pair salmon with some veggies or brown rice to ensure your mind works well.
3. Eggs
You can’t go wrong with eggs; they’re a breakfast staple that’s cheap and easy to make and great for your brain. Eggs have an excellent brain boost in that egg yolks are filled with choline, a significant nutrient necessary for improving connectivity within your brain neurons. The better your focus, and the faster your thoughts flow, the easier it will be to feel confident with your study guide or exam on paper.
Make a batch of boiled eggs at the start of the week for a quick snack grab-and-go or add one into your salad for some extra protein. Scrambled eggs with veggies are an excellent breakfast option to hold you for an entire day of studying. What to put on your eggs for flavor? Spray cheese or salsa always does the trick!
Additionally, eggs are filling enough that you don’t have to worry about your stomach growling and distracting you while studying. Regardless of whether you have them hard-boiled, scrambled, or sunny-side up, they take no time to prepare and make your brain work better.
4. Avocados
Creamy and smooth, avocados are perfect for the student palate. With healthy fats, avocados promote brain power and provide sustained focus. When right in the middle of a study session, avocados give you the brain power energy to keep going strong.
As a breakfast item or snack, try avocado on whole-grain toast, blended smoothies, or simply mashed with a little lime as easy guacamole. There are endless options for how to eat avocados that you can experiment—ever had avocado on top with a sprinkle of chili flakes? Life-changing.
In addition, avocados will help you add fiber to your diet, leading to consistent energy levels. Say goodbye to afternoon study slumps when you incorporate this green powerhouse into your meals.
5. Dark Chocolate
Just because you’re studying doesn’t mean you can’t treat yourself—you can indulge and still feed your brain! Dark chocolate is a delicious morsel that is actually good for you while studying. Packed with flavonoids, dark chocolate increases blood circulation to the brain, leading to increased attention and alertness. Furthermore, dark chocolate has a slight caffeine content, but not enough to send you into a jittery state like your morning cup of coffee.
Be sure to seek dark chocolate with 70% cocoa or more to reap the most benefits; one or two squares are more than enough to satisfy your sweet tooth and give your brain a little pick-me-up. Pair it with nuts or fresh fruit for a balanced approach—seriously, who ever saw anyone frown at a piece of dark chocolate?
Just don’t overdo it. A candy bar will give you the short burst and crash you need to feel sluggish. A little will go a long way and you’ll be good to go back to your study notes.
6. Oats
Oatmeal is nothing new for breakfast but it’ll do wonders to keep your brain powered. Oats are whole grain carbohydrates which means they’ll give you energy in slow release over time instead of a burst, keeping you engaged and focused for hours at a time. If you’re studying overnight or early in the morning, oats will treat you well.
From oatmeal bowls with fruit and nuts to oat-based granola bars as easy, on-the-go snacks, oats can be a staple in a study diet. Want some variety? Try overnight oats soaked in milk or yogurt with a bit of honey, as they will be waiting for you when you wake in the morning—doing the work for you on busy, stressful mornings.
Oats are cheap, too, so no need to break the bank to help maintain healthy nutrition. There’s nothing better than a warm hug of oatmeal to hug your brain and keep you calm while learning new information.
7. Spinach
Spinach is an easy green to incorporate into any diet and it does great things for the body and mind. Rich in iron and folate, spinach promotes blood flow and cognitive function, and while you’re learning complicated lessons when extra focus and determination is needed, spinach can provide the clarity.
For a sneaky way to incorporate healthy eats, throw some spinach in smoothies, on salads, or in sandwiches. You can even sauté it in garlic for a nice side dish. Not a fan of the flavor? Blend it into a fruit smoothie and you won’t taste it at all. Have you ever tried sneaking some spinach into your meals? It’s easier than you think.
Spinach is also extremely low-calorie, allowing you to eat a lot without feeling bogged down. It’s an excellent effortless option to keep your mind feeling alive and ready to go during studying.
8. Bananas
If there is one food you can rely on for the fastest grab-and-go study snack to fuel your brain, it’s the banana. Sweet, portable, and energized packed, the banana is high in potassium, which helps with better communication between brain cells, and gives you energy from its natural sugars.
Try to eat a banana before studying so hand can generate and on match in the knee talent takes study juice. You can add banana slices to your oatmeal or smoothie. Ever have a peanut butter banana? It’s a delicious combo that keeps you full while studying and attentive to the task at hand.
Like spinach, the banana is also easy on your stomach. If you’re concerned about how you’re going to feel during test day, and you find yourself anxious, reach for this snack out of your bag. You won’t have a stomachache from this treat, that’s for sure.
9. Water
Okay, it’s not a food per se, but it’s so critical to your brain that it needs to be included. The human brain is made up mostly of water, and even the slightest level of dehydration makes it hard for you to pay attention. If you’re hydrated while studying, you’ll be able to focus and get into the zone.
Keep a reusable water bottle with you and sip throughout the day. If plain water doesn’t interest you, cut up some lemon or cucumber and infuse it for a refreshing twist. Don’t you feel so good after just one glass?
Water should be consumed regularly, especially when studying during long stretches. It won’t be a game-changer, but you’ll feel refreshed when it comes time for your big test.
Conclusion
Studying for exams doesn’t have to be drudgery. Eating the right foods can give your brain what it needs to stay on track, alert and absorb information. These 9 all-natural brain foods are easy to come by and infuse into your daily lifestyle from blueberries and salmon to a simple glass of water. They’ll be no miracle pills, but they’ll certainly help when it’s time to put everything you’ve learned to the test.
Before your next study session, think about your meal plan. Are you eating to ensure success? Add a few of these options to your meals and snacks and see how they work. Your brain will thank you and you’ll probably get that A on the next test. What’s your go-to brain food? Enjoy that banana, a handful of trail mix, or even a glass of water before hitting the books!