Best brain foods for studying
The brain is the regulating organ of the body. It consumes almost 20% of your body’s total caloric intake. The human brain needs certain helpful nutrients such as antioxidants and omega-3 fatty acids to stay healthy. Eating the right brain-boosting foods enables the brain to function more efficiently. The nutrients present in these foods help improve various mental activities such as memory, concentration, and retention. This also helps maintain the overall health and well-being of a person.
Here are the best brain foods that can help you study well and work more effectively:
Fatty/Oily Fish
About 60% of the human brain is made up of essential fatty acids (EFAs) such as omega-3 fats. These are naturally found in oily fish like salmon, mackerel, trout, and sardines. Omega 3s help build nerve and brain cells. These are also essential in developing brain functions such as memory and learning. Eating fatty fish can help you study better and perform other cognitive tasks.
Nuts and seeds
Nuts and seeds are an excellent source of Vitamin E that helps improve brain function and prevents cognitive decline in older people. An ounce of nuts – walnuts, Brazil nuts, almonds, etc. a day is recommended to maintain a healthy brain. Seeds such as sunflower, flax, and sesame also important in enhancing memory and thinking skills. These tiny seeds contain magnesium, Vitamin B-complex, and tryptophan that are essential in brain health and development.
Brain food blueberries!
Blueberries and other deeply-colored berries contain anthocyanins, a protective plant compound that helps improve memory. A study from Tufts University in the US suggests that eating blueberries can help prevent short-term memory loss. Blueberries also contain helpful antioxidants that delay brain aging and improves overall brain health.
Orange
Oranges are a good source of Vitamin C or ascorbic acid that improves memory and prevents mental decline. Ascorbic acid is a kind of powerful antioxidant that combat free-radicals can damage different brain cells. Vitamin C is also an important nutrient that supports brain health and immunity.
Eggs
Eggs are a rich source of Vitamin B6, B12, folic acid, and choline. These nutrients are associated with brain health and good blood circulation. Choline is a micronutrient that is utilized by the body to produce acetylcholine – a neurotransmitter that helps improve mood and memory. Choline is mostly found in the egg yolks.
Fresh, brewed tea
Freshly brewed tea contains a considerable amount of caffeine that can help boost brainpower. Green tea contains L-theanine, a type of amino acid that helps you relax and concentrate during stressful situations. Drinking 2-3 cups of tea a day can help enhance memory, mood, and mental sharpness. Bear in mind that bottled and powdered teas are not counted.
Leafy greens
Dark leafy greens such as kale, spinach, and Swiss chard are rich in vitamins, minerals, fiber, and antioxidants. These are essential in maintaining brain and nerve function. These leafy vegetables are also an excellent source of Vitamin E that is responsible for improving neurological performance.
Dark chocolate
A dark chocolate bar and cocoa powder are rich sources of powerful brain-boosting compounds – caffeine, flavonoids, and antioxidants. The flavonoids in dark chocolate help improve cognitive functions and prevent memory decline. Eating dark chocolate can also help improve memory and encourage positive feelings. Happy thoughts and good mood can stimulate the brain well. It can also make your studying sessions more fun and worthwhile.
Coffee
A cup of organic, dark coffee in the morning is beneficial to your brain health. Coffee contains caffeine and helpful antioxidants that can bring positive effects on your brain. Caffeine is a substance that keeps your brain alert all the time. It blocks the chemical adenosine that makes you feel tired and sleepy. Dark coffee also contains “feel-good” neurotransmitters such as serotonin that help improve your mood throughout the day. A cup of coffee in the morning can also help sharpen your concentration that can be beneficial in performing different tasks. Coffee is also considered as the best study buddy!
Turmeric
Turmeric is a deep-yellow root spice that is used as the main ingredient in making curry powder dishes. Different studies suggest incorporating turmeric in your usual diet to get its helpful benefits. Turmeric is a brain-food wonder that’s becoming more popular nowadays. It contains anti-inflammatory, antimicrobial, and antioxidant properties that can be beneficial to the brain.
The curcumin present in turmeric helps improve memory and prevents the risk of acquiring Alzheimer’s disease, a degenerative brain disease that can be fatal. Turmeric also boosts dopamine and serotonin – neurotransmitters that improve mood and treat depression symptoms. This powerful spice also aids in the growth of new brain cells that can help improve memory and prevent mental decline in adults.
Brain foods can help improve a person’s brain health, memory, and concentration. These foods also help delay the risk of mental decline and degenerative brain diseases. If you want to improve your study habits, consume more brain-boosting foods accompanied by a healthier lifestyle. Remember, eat these foods in moderation. You can ask your doctor/dietician about it. Good luck!
