Did you know that staying healthy can promote academic performance and help you reach your educational goals?
Research shows that certain foods may be especially important for brain health and promoting mental performance (Kubala, 2020).
The following foods have been linked to improved brain health and make excellent choices when you’re cramming study in.
Berries
Rich in a variety of compounds that may help promote academic performance and protect the health of your brain. Berries are especially high in flavonoid compounds called anthocyanins ““ these are believed to improve mental performance by increasing blood flow to the brain and improving certain signalling pathways that promote nerve cell production and cellular processes involved in learning and memory (Kubala, 2020).
Citrus fruits
Similar to berries, citrus fruits like oranges and grapefruit are rich in flavonoids. A study in 40 young adults shows that drinking 500 ml of 100% orange and grapefruit juice improved performance on a test that involved matching symbols to numbers (Jaeger, 2018).
Dark chocolate and cocoa products
Cocoa has the highest flavonoid content by weight of any other food, which is why cocoa products like chocolate may favourably affect brain health. A study in 90 older adults with mild mental impairment drank cocoa beverage (990 mg of flavonoid) once a day for 8 weeks. At the end of the study, people who drank the high flavonoid beverage performed better on mental tests.
Nuts
Packed with nutrients that are essential for brain health, including Vitamin E and zinc. Research shows that snacking on nuts may even help improve certain aspects of brain function. A study in 317 children found that nut intake was related to improved reaction time and performance on brain tests (Kim & Khang, 2017)
Eggs
Rich in nutrients that are necessary for brain function, including vitamin B12, choline, and selenium. However ““ you need to eat whole eggs, not just whites. One study in 19 children and adolescents found that eating egg yolks was associated with higher short-term learning, memory scores, and attention, compared with egg whites (Kucab, 2019).
Main source:
Kubala, J., 2020. The Top 9 Brain Foods for Studying and Exams. [online] Healthline. Available at: <https://www.healthline.com/nutrition/brain-food-for-studying> [Accessed 4 February 2021].
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