5 brain foods students must have during exams

5 brain foods students must have during exams

"Eating right is smart," haven't you heard this phrase a million times? Well, the truth is that it is a hundred percent accurate. Eating right does make you wise. What this essentially means is that eating the right food provides your brain with nutritional maintenance. For college students with tiring classes and studies day and night routine, performing their best is necessary at this phase of student life. Some studies and researches explain what you need to fuel your brain for it to perform well.

If we ask you what you eat or drink to boost your energy during your exam or test days – your answer would probably be 'energy drink, sugary snacks, fatty or low carb options' – it is hilarious because most of us have no idea that by giving our brain these unhealthy portions can destroy its functioning.

So the question arises: what are the best food options for college students to have before a test or a quiz? For students studying and taking online classes, these meal or snack options are as important for the students who opted for physical classes. Here we have compiled five great food and snacks that the nutritionists recommend to find the right brain food.

Oily fish, seeds, and nuts

Certain seafood is rich in omega-3 fatty oils — salmon, trout, mackerel, herring, sardines, pilchards, and kippers are some of the must-have options for healthy brain function. The deficiency of Omega-3 can land you in fatigue and poor memory—which could be problematic for a university student. You must know that your body does not produce omega-3s, so you must include them in your diet.

Don't like seafood? Don't worry, and we have an alternate! Omega-3 fats are also found in linseed or flaxseed oil, soybean oil, and pumpkin seeds. Walnuts are also rich in omega-3, full of heart-healthy and anti-inflammatory nutrients that help promote blood flow, delivering more oxygen to the brain, enabling you to prepare for that assessment.

Bunch of berries

Strawberries are still in season, and while it's also exam time, these will help you give your brain a power booster. Antioxidant-rich fruits like blueberries or strawberries seem to keep free radicals under control and strip off age-related mental conditions. These healthy and hearty snacks are bursting with vitamin C, increasing mental liveliness, which is essential for an online university student juggling stress, exams, and coursework. Berries and fruits are also rich in healthy sugar, which can help enhance your alertness and ability to focus—it is considered the best brain source of energy.

But please bear with us when we say that sugar doesn't mean your candy, packed juices, or your favorite cereal – it means the glucose you get from healthy and natural carbohydrate sources like fruits and fresh juices.

Dark chocolate bar

Yes, you read it right! It is a bar of chocolate but hold on – it's not your dairy sugary and flavorful chocolate bar. Dark means low in sugar. But we are also not suggesting that you make it your go-to snack for studies. Instead, it can be consumed in moderation. Dark chocolate can energize your brain and helps you focus. A recent Harvard study shows that dark chocolate can help reduce blood pressure and increase blood flow to your brain, and help you get more fuel for the brain. Having a piece of dark chocolate before your exam may serve your brain as an energy booster enables you to focus and relax.

Whole grain bread

When we talk about wellness and health, whole grains come out as essential components that serve overall wellness. Experts say that "the complex carbohydrates in whole grains have a low glycemic index, so they digest slowly and release glucose—your brain's best source of energy—over a longer period." The study assures that a student who includes whole grains in their diet can have longer energy hours and can perform well during lengthy exam preparation or giving the exam. The fiber in whole grains keeps the cholesterol balanced and helps improve the blood flow to the brain and other organs. It is best to take whole grains in your breakfast meal, which is the most crucial meal in a day, storing brain fuel for the day.

Tomatoes, broccoli, spinach

When Popeye feeds his body with a can of spinach, it gives him an energy booster. Tomatoes and broccoli are also as necessary for the body as spinach. This trio is an energy booster pack high in iron and other nutrients that help you maintain the brain's cognitive function, helping you keep concentration and focus and serving as brain food. These superfoods should always be on your list of items if you are buying your grocery yourself.

We understand that preparing hard for your examinations and not getting the expected result can be weary, demotivating, and stressful for you. Consuming healthy food, giving your brain quality fuel coupled with your hard work, can give you a good result. So when are you adding these items to your daily meals? Are there any other meals that help you boost your energy? Do share in the comments section.