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The Best Food For the Brain During Study And Exams!

The days of exams and studying come to show feelings of anxiety and tension on students

By Macy BrooklynPublished 2 years ago 6 min read
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The Best Food For the Brain During Study And Exams!
Photo by Cathryn Lavery on Unsplash

The days of exams and studying come to show feelings of anxiety and tension on students. If you are a student or interested in a student’s matter, you should take note that eliminating those negative feelings that hinder you from performing the exam in the best condition is not only limited to medicines, but food plays an important role in that. Perhaps here we will address the most important foods necessary for the brain during the study.

In fact, many people are ignorant of the role of healthy food in improving brain health by increasing the ability to focus and remember information. The brain is a member like the rest of the body that needs support from eating or drinking, especially during study times. Therefore, it has become necessary to spread the culture of introducing useful foods to the body. The schedule of daily tasks that the student is interested in carrying out in those fateful times. This is what I will share with you in the following lines, so that you may know the most important nutrients necessary for the brain during study and exams and what is related to them.

The best foods that are useful for the brain during study and exams:

The brain is the main organ that controls the body in many ways, the most important of which is thinking and remembering, which is what matters to the student during exams and study. Therefore, it is necessary to take care of his safety and nutrition by eating the best foods that increase his health. Which:

  • berries

This beautifully colored plant, whether white or red, of all kinds, plays an important role in promoting brain health. And that is by containing the anthocyanin compound that is responsible for more blood flow towards the brain, which will reflect positively on its performance and motivate it to perform better. Science has proven that berries improve the performance of neurons responsible for learning and memory.

  • Citrus fruits of all kinds

These fruits have many types belonging to the citrus family, and all of them agree on many benefits for the human body, including increasing the human ability to learn and understanding by strengthening memory, in addition to protecting neurons in the brain from damage. This is because citrus fruits contain flavonoids, including anthocyanins. It is okay to eat an orange every day or a glass of juice that contains more than one type of citrus. When you taste the delicious taste, you will always be attached to it.

  • Cocoa and dark chocolate

When you eat a bar of dark chocolate or drink a cup of cocoa, you can be sure that your brain will be fine. This is because both products contain flavonoid groups that contribute to improving brain health and making it function better. In addition, these compounds have the ability to cross the brain barrier and reach the areas responsible for memory and attention.

  • All kinds of nuts

As it is known to all that nuts are given to children at a young age in order to strengthen memory, especially on exam days. Medical studies on nuts have shown that they contain many nutrients, all of which contribute to promoting brain health. Including proteins and healthy fats with fiber, vitamins (such as vitamin E) and zinc.

  • eggs

Eggs have many benefits and high nutritional value, including promoting brain health, due to the presence of some important elements for it, such as vitamin B12, selenium, and choline. Each of them has its own action, as the choline compound contributes to making the neurotransmitter (acetylcholine), which is responsible for the process of storing information in memory. While the role of selenium in strengthening the human ability to understand and perceive. As for vitamin B12, its deficiency leads to poor brain performance in general, which is why it is better to eat a whole egg on a daily basis throughout the exam days.

  • fish

It is a food rich in good amounts of healthy fats (omega-3) which are needed for the proper functioning of the brain. In addition to vitamin B12 and selenium, which have a role in improving mental health as well. That's why eating a serving of fish a week is usually prescribed to prevent mental health from deteriorating.

  • beet

It is a plant with a pink color known in our Arab countries as beet or sugar beet, and it is rich in nitrates that encourage increased blood flow to the brain. This is done by converting it to nitric oxide, which is useful for the health of the body, especially the brain.

  • Green tea

Yes, it is a delicious drink that is known to be used in diets to lose or gain weight, but its benefit is not limited to that only, as it contains two important components for the brain, namely caffeine and L-theanine, which support the work of the brain and relieve its stress.

  • pumpkin seeds

These seeds are known for their usefulness in improving brain function, because they contain the most important elements that it needs to perform its tasks, which are iron, zinc and magnesium, in addition to copper. Pumpkin seeds are also rich in antioxidants that contribute to strengthening the work of memory.

  • coffee

This black drink, which contains abundant amounts of caffeine, is a good stimulant for the nerves and brain during exam days if you consume it in moderate quantities. Thus, better mental performance in terms of concentration and recall, but pay attention to the need to stay away from it when you are in a state of stress, you can replace it with another drink.

The most important nutrients necessary for brain health:

The benefit of consuming foods to enhance brain health lies in the compounds and nutrients they contain, as they carry out the tasks involved under the term brain health, so it is necessary to take a general idea of ​​them and get acquainted with their most famous names, which are as follows:

  • Healthy omega-3 fatty acids.
  • Flavonoids.
  • curcumin;
  • Vitamin B of all kinds.
  • Vitamin D.
  • Vitamin E ;
  • Choline;
  • Vitamin C.
  • Iron.
  • Calcium.
  • selenium;
  • zinc;
  • copper element.

Some additional tips during the study period and exams:

The process of strengthening the performance of the brain in general and memory in particular during the study and examination period is not limited to nutrients only, but it must be supplemented by many things and activities that strengthen the brain’s work. You must know that the nutrients taken from the previous foods may not reach the brain if the body needs it Elsewhere. At that time, it will be in dire need of compensatory activities, which are represented in the following:

  • The need to get enough sleep hours to rest the body in general and the brain in particular.
  • It is recommended to space the study periods, in addition to dividing the information into sections to facilitate its memorization.
  • Doing exercise on a daily basis, even for a short period of no more than half an hour.
  • Take breaks to relax.
  • Learning how to meditate has an important and effective role in eliminating feelings of anxiety and tension, and thus increasing the ability to pay attention and focus.
  • Drink enough water daily in order to keep the body in a state of constant hydration.

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Macy Brooklyn

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