When you’re a student you are trying to memorize and understand a lot of new information. That’s why it’s important to keep your health in top shape. Staying healthy can promote academic performance and help you reach your educational goals.
The following foods have been linked to improved brain health and make excellent choices when you’re cramming for an exam.
Berries are rich in a variety of compounds that may help promote academic performance and protect the health of your brain. Berries, including blueberries, strawberries, and blackberries, are especially high in flavonoid compounds called anthocyanins.
Anthocyanins are believed to improve mental performance by increasing blood flow to your brain, protecting against inflammation, and improving certain signaling pathways that promote nerve cell production and cellular processes involved in learning and memory.
Citrus fruits are highly nutritious, and their intake has been linked to a variety of health benefits, including the promotion of brain health.
Similarly to berries, citrus fruits like oranges and grapefruit are rich in flavonoids, including hesperidin, naringin, quercetin, and rutin, among others.
These compounds may have the ability to promote learning and memory, as well as protect nerve cells from injury, therefore warding off mental decline.
Dark chocolate and cocoa products
Cocoa has the highest flavonoid content by weight of any other food, which is why cocoa products like chocolate significantly contribute to dietary flavonoid intake. Consuming flavonoid-rich cocoa products may favorably affect brain health.
In one study, 90 older adults with mild mental impairment drank a cocoa beverage containing either 45 mg, 520 mg, or 990 mg of cocoa flavonoids per serving once a day for 8 weeks.
At the end of the study, people who drank the high flavonoid beverage performed significantly better on mental tests than those assigned the low flavonoid beverage.
Nuts are packed with nutrients that are essential for brain health, including vitamin E and zinc. They’re also portable and versatile, making them an excellent choice for study snacks.
Nuts are concentrated sources of healthy fat, protein, and fiber, and they can help keep you fueled throughout marathon study sessions. Plus, some research shows that snacking on nuts may even help improve certain aspects of brain function.
Eggs are often referred to as nature’s multivitamin due to the variety of nutrients they contain. They’re particularly rich in nutrients that are necessary for brain function, including vitamin B12, choline, and selenium.
For example, selenium is involved in coordination, memory, cognition, and motor performance, while choline is needed for brain development and the production of the neurotransmitter acetylcholine, which is necessary for memory storage and muscle function.
Vitamin B12 also plays important roles in neurological health, and having low levels of this vitamin impairs brain function.