You are what you eat. Everyone knows this common wisdom. Your diet determines your body and brain functioning and health overall.
When you are a student and undergo constant mental pressure and stress, it is vital not only to keep fit with your well-ordered meal plan but to boost your brain with food as well. So, when dealing with what to eat during exam week or in-between study sessions, consider the brain-nourishing products for your best mental performance.
Omega-3 acids are a superfood for your brain. They are famous for increasing cognitive skills and the ability to concentrate both in short and long run. Omega-3 brings great use to your heart and bones as well.
The best source of omega-3 acids is fatty fish. You can fill up your useful acids level by eating salmon, trout, mackerel, herrings, and other kinds of oily fish. Avoid deepfry, better prefer steaming, grilling or baking fish to preserve nutrient elemnts and bring maximum advance to your organism.
If you are a vegetarian, you can include omega-3 acids in your meal plan by eating flaxseed, soya beans, pumpkin seeds, and a list of other omega-3-rich products.
Berries are famous antioxidants. They relieve stress and reduce the inflammation in your whole body, including the brain. This way, berries help build connections between brain cells and improve their communication. As a result, both memory and learning skills receive a considerable bonus plus. Besides, the berries antioxidants are reported to prevent cognitive skills deterioration due to aging and neuro diseases.
This means you should add fresh, frozen, dried berries to your diet. The best choices will be black currant, strawberries, blueberries, blackberries, and mulberries. They will be a great additive to your breakfast yogurt or lunch snack. Mind to consume organic berries only to guarantee positive effect.
Nuts and Seeds
Nuts and seeds are double helpers for your enhanced brain performance. They contain both omega-3 acids and antioxidants. So, if you are stuck with the assignments, you can either search for homework help online or get a bite of your beloved nuts and seeds for quick positive outcomes.
Being rich in vitamin E, zinc, magnesium, and copper, the variety of nuts and seeds will save you from stress, depression, and many neuro diseases, counting Alzheimer’s, Parkinson’s, and more. It is recommended to add Pumpkin seeds, hazelnut, sunflower seeds, almonds, and other nuts and seeds to at least one mealtime a day. Sprinkle them over your salad or dessert, eat them as a snack separately or in a form of a granola bar, and you will protect your brain from outer impact and any kind of damage with no hurdles.
Being rich in cocoa, dark chocolate contains antioxidants, flavonoids, and caffeine, which will be a great helper in mentally challenging times. Students often get a dark chocolate bar for exams for a reason. It doesn’t mean someone has a sweet tooth but dark chocolate is a great learning and mood booster and helps to protect your brain from negative impact.
Flavonoids assists brain cell compounds, increasing memory capacity and speed. Additionally, chocolate prevents age-related processes to your brain, allowing it to perform better over the years. Caffeine boosts your performance and increases your concentration level. Meanwhile, chocolate also contains a substance that increases your happiness hormone level improving your mood.
Mind that milk chocolate has several times less cocoa so that it won’t have a similar effect on your brain. So, opt for dark and sugar-free chocolate for maximum benefits for your brains and body in general.
Whole brains are a perfect source of slow-releasing energy. Your brain needs a lot of energy for focusing and general performance. Eating whole grains will provide you with an energy booster for the entire day, considering that the energy will be released slowly in your bloodstream.
Vitamin E is another bonus you will get from whole grains. It will improve your cognitive skills and lower the risk of Alzheimer’s disease.
Include brown rice, barley, bulgur wheat, and wholegrain bread in your daily menu and forget about fatigue, lack of concentration, and tendency to put on weight.
Veggies are the best food ever. Either fresh, steamed, or grilled, they are tasty and useful for the whole body and your brain in particular.
For example, broccoli is rich in antioxidants and vitamin K. The latter element is vital for forming new brain cells and strengthening the currently existing ones. This adds to memory capacity and increases learning potential as well. At the same time, antioxidants decrease inflammation and protect brains from stress.
Tomatoes contain lycopene, a powerful antioxidant that prevents your brain from dementia, i.e., Alzheimer’s disease.
Avocadoes are a great source of unsaturated fat. It reduces blood pressure and improves brain functioning as a result.
There is a long list of veggies that can make your brain perform better, explore more and add them to your daily menu with no remorse.
Your body and brain functioning depend significantly on your daily diet. So, if you want to perform better as a student or cope with daily challenges with no hassle, consider adjusting your menu for your benefit. More if you are in the middle of an exam or test week, it is essential to add brain-powering food to your mealplan.
Eat fatty fish, berries, dark chocolate, whole grains, nuts and seeds, certain veggies, and a variety of other products to increase your cognitive abilities, stress-resistance and improve memory. An adequately created menu will give you energy and provide you with sources for your brain to work at the best possible level.
Mind not to concentrate on one product only, balance your diet to nurture the body and brains equally, and enjoy your food. Otherwise, it will be of no use for you. This way, you will protect and empower your brain in the short and long run and achieve your aims with no hurdles.