Everyone’s capacity for absorbing and recalling information is different – but there is one way to ensure your brain is ready to absorb all the information – the right diet. Late nights, stress, skipped meals, wrong snacking and quick fix foods can create havoc with your ability to concentrate, recall information and the functioning of your brain’s capacity. Make sure you do your best to get the best results.
When it comes to good nutritional practices, it is important to remember that the combination of foods and nutrients we eat influence our health, not any single food, nutrient or food group on its own. A healthy diet is not only about the quantity and proportions of these food groups, but also the quality.
BEST FOODS TO EAT
EGGS
High in Vitamin B12 – you only find it naturally in the flesh of animals or eggs. B12 is an extremely important nutrient for energy, since we are unable to make energy without it.
Choline found in eggs is thought to help cognitive performance and improve memory as we age. Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t.
PUMPKIN SEEDS
They contain several fats that are important for brain health. . They are also packed with zinc. During stressful times, we use more zinc in our bodies – if you eat your pumpkin seeds, you have a fast replacement, and this allows you your stress release and keeps your body sharp.
FISH REALLY IS BRAIN FOOD
A protein source linked to a great brain boost is fish — rich in omega-3 fatty acids that are key for brain health. Salmon, sardines, mackerel as well as herring and trout are among the healthiest types of fish. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks, slower mental decline and better brain functioning; plus, they may play a vital role in enhancing memory, especially as we get older. For brain and heart health, eat two servings of fish weekly.
DARK LEAFY GREENS
Kale, chard, spinach, and broccoli: the list of healthy dark leafy greens is a long one, and they’re a vital source of vitamins in the run-up to exams. All dark greens are packed with vitamin K, which helps build pathways in the brain, as well as naturally occurring nitrates and antioxidants. You’ll also get a healthy amount of B6 and B12 (which helps convert glucose into energy) from some of these vegetables, which are associated with improvements in alertness and memory.
NUTS AND CHOCOLATES
Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline. Dark chocolate is rich in fibre, iron and magnesium, which all help the brain receive blood flow. The flavonols in dark chocolate increase blood flow, and the function of the heart, which can improve memory. It also contains the stimulants caffeine and theobromine which enhances focus. Enjoy up to 30 grams a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.
PEANUT BUTTER
Many people think peanut butter is an unhealthy food, but it actually contains healthy fats and lots of protein per serving – just make sure to choose the sugar free version. This means that as a brain food, just a little can keep you full for a long time. If you’d rather have porridge in the morning instead of eggs, try mixing some peanut butter into your morning bowl, a delicious way to start the day.
ADD AVOCADOS AND WHOLE GRAINS
Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque build-up and enhances blood flow, offering a simple, tasty way to fire up brain cells. Though avocados have fat, it’s the good-for-you, monounsaturated fat that helps with healthy blood flow – just stick to no more than half an avo a day.
Whole grains gives your brain and muscles energy and they are a good source of B-vitamins, iron, fibre, protein, unsaturated fat, vitamin E and other nutrients. Each day choose foods with mostly unrefined whole grains such as traditional oats, brown rice, whole wheat, quinoa, whole rye, bulgur or barley. Starchy vegetables are potato, corn, sweet potato and butternut. Popcorn also makes a low calorie snack during exam times.
CAFFEINE CAN MAKE YOU MORE ALERT
There’s no magic bullet to boost IQ or make you smarter — but certain substances, like caffeine, can energize you and help you concentrate. Found in coffee and chocolate, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.
BLUEBERRIES
Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies also show that diets rich in blueberries improved both the learning and muscle function of aging rats, making them mentally equal to much younger rats.
Even though darker coloured fruits, such as blueberries, are thought to contain more antioxidants, but you’ll feel the benefits of eating any fruit, whether it’s a banana, an orange or even a slice of melon. Fruits and Vegetables also boost your immune system. They are a good source of vitamins A and C, minerals, and fibre. Apples contain high levels of acetylcholine, increasing movement and sensory perception and it has also shown to reduce anxiety. Another study showed students who eat an apple at lunch showed an increase in test scores during afternoon exams.
YOGURT
Ever have a gut feeling? That’s the billions of bacteria in your gut reacting to what’s happening. When the good bacteria are in charge, you feel good, have energy, and digest foods without issues. When the bad bacteria are in charge, you are tired, vomiting, have indigestions, and pain.
Yogurt contains billions of good probiotics that replace some of the bad bacteria in our gut. Properly fermented yogurt (not what is in the tiny containers) is packed with the bacteria, plus thousands of nutritive by-products of the fermentation cycle that help heal our gut. While yogurt alone won’t give you a brain boost, it helps to fix problems and is a great carrier for other brain foods like blueberries, nuts or seeds. Supplementation with certain probiotic strains has also shown to reduce symptoms of anxiety – speak to your Dietitian on specific strains and products.
SMART SNACKS
Some healthy snacks to enjoy while going through work include: air popped popcorn (a great alternative to chips), almonds (preferably unsalted), frozen grapes (nature’s little popsicles), fresh fruit sticks dipped in Greek yoghurt, roasted chickpeas (roasted in the oven for 45 – 60 minutes), roasted pumpkin seeds (loaded with zinc to boost memory).
WHAT ABOUT VITAMIN AND MINERAL SUPPLEMENTS?
If your diet lacks essential nutrients, it can hurt your ability to concentrate. Store shelves groan with supplements claiming to boost health. Although many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, magnesium and omega 3’s are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient. Speak to your Dietitian to find out if it’s necessary.
Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs. Make sure you eat a balance diet including a variety of above mentioned nutrients, and keep a balanced routine of sleep and exercise. You can’t go wrong with balance!
Leave a Comment