There is no single, straightforward pathway to academic success. It’s a multi-faceted endeavor, a combination of multiple choices that you must make every single day, to achieve the outcome that you desire. The fact that you’re reading this tells me that you already know this and that you’re looking for an edge in the area of nutrition, a potential energy formula that will boost your concentration.
We’ve done the research, and we’ve come up with six foods for the brain that will help improve your memory with what it needs to get your brain energized and focused on your academic endeavors.
Food for the Brain #1: Water
Water should be your best friend. Always. And while it might seem strange to think of water as a “food”, it is an abundant, affordable, and essential substance that we need to consume. Consider this; studies have indicated that people perform better on challenging mental tasks when they are adequately hydrated. So aim for those 8 glasses every day, and keep a water bottle handy when you’re studying or taking exams.
Food for the Brain#2: Fatty Fish
Fish is among the healthiest of proteins available because fish contains nutrients and components that are both anti-inflammatory and boost the production of neurotransmitters such as dopamine and serotonin, all of which are linked to brain health. Fish that are wild-caught (i.e., not farmed) and high in Omega-3 fatty acids are absolutely the best for you. To boost that brain, go for wild-caught salmon, mackerel, and herring. But for those of you who don’t cook or are on a tight budget, look in the grocery store or your campus cafeteria for canned Alaska salmon, Pacific sardines, and canned albacore tuna.
Food for the Brain #3: Eggs
Eggs are affordable, versatile, easy to cook, and available in every campus cafeteria. Eggs contain high concentrations of the nutrients tryptophan and choline, which contribute to the neurotransmitters that affect mood and memory. To learn why this works so well, you can speak with a specialist in biochemistry.
Food for the Brain#4: Berries
Berries are full of antioxidants, which protect brain cells and stimulate brain function and memory. While the seasonal availability of fresh strawberries, blackberries, raspberries, and blueberries can be short, these fruits are easily found in frozen form in grocery stores.
Food for the Brain #5: Coconut Oil
Coconut oil, when ingested, is absorbed quickly by your brain and has been shown to have positive effects on memory and mood. Because of increased demand, coconut oil has become less expensive and more readily available over the past few years and can be used instead of vegetable oils in cooking.
Food for the Brain #6: Kale
Kale has antioxidants, Vitamin B, which is key in brain development, Vitamin C, which increases serotonin, Vitamin K, which helps with verbal memory, AND is one of the best plant sources for Omega-3s.Kale is another food that is very versatile; use it in juices or smoothies, throw some kale in salads, or even coat with coconut oil and salt and pepper and roast in the oven to make kale chips!
Food for the Brain——Honorable Mention
While we wanted to limit this list to six items, I would be remiss if I didn’t mention two other brain-boosting foods: walnuts and avocados. Walnuts are high in Omega-3, and avocados have Vitamin K, Potassium, healthy fats and folate, which is a nutrient that contributes to cognitive function.
With these six food good for the brain, plus the honorable mention items, you could create an incredible full meal to share (or keep the leftovers for lunch)! But you could also choose just one, two three of the food to make your own energy formula to give your brain a boost. Any way you choose, your brain will thank you.