Keeping up with a healthy lifestyle is one of the most important aspects of a student’s life. Students with good concentration can learn, memorise and attain knowledge for longer. Staying healthy also has a crucial role in promoting academic performance and helping you achieve your goals.
What if we tell you that there are a variety of brain-boosting foods that can help you improve your memory as well as increase focus & concentration while studying? It is a well-known fact that what we eat affects our bodies. Scientists also stated that food plays an essential role in the overall health of our brains. And when it comes to staying mentally and physically active, eating plenty of brain foods can help.
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Brain foods for studying include foods rich in antioxidants, good cholesterol, vitamins, fibres & minerals. They give our brain enough energy and support our brain cells, which helps prevent developing brain-related diseases. So, how exactly do these brain foods aid in mental health?
When we swallow food, several hormones and neurotransmitters are built in the gut, enter our brain, and affect cognitive abilities such as inhaling new information, memory, and concentration. On the other hand, a poor-quality diet can cause our bodies to generate inflammatory cytokines, leading to inflammation and damage to the brain.
Student life is synonymous with exam pressure, assignments, college projects, class tests, tuition homework, and many more. Unable to balance study and sleep can cause stress and anxiety and eventually deteriorate the concentration power among the students. Moreover, eating unhealthy or processed food worsens the situation even more. If continued, these unhealthy food habits & irregular sleep patterns can lead to poor concentration levels & fatigue. In this blog, we are sharing the top 10 foods to increase brain power. Take a look:
Blackcurrants are rich in antioxidant properties useful in boosting brain health, including anthocyanin, caffeic acid, catechin, and quercetin. These antioxidants reduce inflammation and oxidative stress in students and help them improve their focus while studying. It improves communication between brain cells, increasing plasticity that helps brain cells form new connections.
Apart from antioxidants, blackcurrants are also rich in Vitamin C, a great source to improve mental agility. A deficiency of vitamin C may cause age-related brain degeneration, such as Alzheimer's.
In this list of foods for concentration, dark chocolate is the most common but most effective one. It contains caffeine, known for its stimulant effects, and various other brain-boosting compounds, such as flavonoids and antioxidants. Apart from this, Dark chocolate has a 70% or greater cocoa content. These benefits are not found with regular milk chocolate as they contain 10–50% cocoa. Eating two pieces of dark chocolate is recommended for improving concentration and memory. It satisfies your cravings and provides enough energy to finish your study sessions.
Blueberries and other berries like strawberries, blackberries, raspberries, etc., are full of antioxidants, high in nutrition, and low in calories, making them one of the best brain-boosting foods of all time. They are rich in vitamins C, K, and fibre, helping improve memory. Eating blueberries can also help reduce the rate of cognitive decline and fight Alzheimer's Disease. Plus, their high levels of gallic acid are good at protecting brains from degeneration, stress, and cognitive decline.
Almonds also have a dominant place among foods that improve memory and concentration. These nuts have high omega-3 fatty acids, vital for the brain's cognitive functions. They are a good source of nutrients essential for brain health, including vitamin E, folate, and unsaturated fatty acids, as well as l-carnitine, known for its neuroprotective benefits. A handful of almonds while studying will provide essential protein, satisfy your hunger and boost your concentration. If you are not a fan of almonds, you can swap them with plain roasted peanuts or pistachios.
Green tea is among other brain-boosting foods for students other than coffee to aid brain functions. It contains caffeine, and L-theanine, an amino acid that increases the activity of neurotransmitters that helps reduce anxiety and make you feel relaxed. It also boosts alertness, memory & overall concentration. To detox yourself, you can have 3-5 cups of green tea every day.
If you are thinking about how to increase memory power naturally, then you must consume walnuts regularly. It will help improve your cognitive health. Walnuts are rich in antioxidants, vitamins & minerals that boost mental alertness. The omega-3 fatty acid, vitamin E, and zinc found in these nuts help protect brain cells. Eating nuts is linked with uplifting moods in some research too.
Broccoli is rich in vitamin K, which helps enhance cognitive functions and improve brain power. It is among the best foods to increase brain power as they are high in compounds called glucosinolates that can slow the breakdown of the neurotransmitter required for our central nervous system to perform effectively and keep our memory sharp. Beyond vitamin K, broccoli has a number of compounds that help protect the brain against damage.
The list of the best brain-boosting foods also includes eggs. Besides being a healthy snack among kids, it contains nutrients like vitamin B12, selenium, and choline, reducing inflammation and cognitive decline. Plus, eggs are considered natural multivitamins due to these varieties of nutrients that are important for brain development & improved functioning. They also consist of iron and vitamins A, D, & E. Eating eggs in the morning in any form you like, boiled, omelette, or scrambled, is recommended.
If you are searching for how to increase memory power in students through food, pumpkin seeds are your saviour. They contain zinc, proteins, vitamins, fatty acids, and minerals to boost metabolism, immunity, and brain functioning. Snacking on pumpkin seeds can help you with memory and thinking skills. You can eat them plain or roast them in olive oil, salt, and pepper.
Last but not least, fatty fish like salmon, tuna, cod, and pollock are among the best brain-boosting foods for students. When people think about brain foods, fatty fish always tops the list. They are rich in omega-3 fatty acids & DHA that have several benefits for improving focus & concentration. Nutritionists advise having at least two servings of fatty fish each week.
These nutrient-packed brain foods help fight disease and protect brain cells by providing antioxidants, vitamins, and minerals that aid in memory, concentration & a positive state of mind. These brain foods also help reduce your risks for Alzheimer’s, dementia, depression, and other mental health conditions. Incorporate them into your diet now.
1. What foods improve memory?
Ans: Blueberries, walnut, pumpkin seeds and broccoli are some of the best brain-boosting foods for students. One may include them in the regular diet to improve memory & concentration.
2. How can you improve my concentration in studying?
Ans: Set up a study plan, follow it diligently, take shorter breaks, and revise your syllabus.
3. Which fruit is best for the brain?
Ans: Certain fruits like oranges, bell peppers, guava, kiwi, tomatoes, and strawberries are rich in antioxidants and have high amounts of vitamin C.