The saying “you are what you eat” came from the French lawyer and gastronome Jean Anthelme Brillat-Savarin who wrote “Dis-moi ce que tu manges, je te dirai ce que tu es”. Directly translated to “Tell me what you eat, and I will tell you what you are”. 200 years on, we understand that it couldn't be any truer. As we all know, food plays a vital role in our wellbeing and brain health. High quality foods containing fatty acids, vitamins, minerals, and antioxidants can improve cognition by nourishing the brain and protecting it.
This raises the question - can we supercharge our brains for learning?
We have teamed up with a private school in Somerset to explore whether you can boost brain power before an exam and what foods can help to facilitate that.
In short, the answer is YES. Having a healthy diet that consists of “superfoods” and fatty acids can help to improve cognition, memory, and concentration in their own way. Below we explore these in more detail.
Berries
Berries are abundant in rich compounds that can make the brain sharper and boost academic performance. Anthocyanins are examples of compounds that do this by increasing blood flow, preventing inflammation, improving nerve and cell processes. Combined, this boosts memory and improves learning processes. This is supported by a number of human studies that show the clear improvements that berries can have on the brain and its function.
In one study, a smoothie containing a range of berries was given to a group who then were asked to carry out a number of tasks. The response time and accuracy of this group appeared to be higher than that of those that received the placebo for up to 6 hours following.
Coffee
While we all know about the kick a cup of coffee has, what you will be surprised to know is that it can improve brain health and function when incorporated into a healthy diet. This is because of its caffeine and antioxidant content that works in 3 ways.
Improved Alertness - Caffeine blocks adenosine, the chemical that makes you tired and sleepy.
Lifts Your Spirits - The caffeine can boost your body’s “feel good” dopamine transmitters.
Improves Concentration - In the short-term, caffeine improves your concentration and ability to focus.
The health benefits come from longer term consumption, which can help to reduce the chances of developing neurological problems such as Parkinson’s Disease and Alzheimer’s.
Having said this, coffee doesn’t agree with everyone and is best to drink with caution. For some it can cause insomnia which can stop your body and brain from getting the rest that it needs. Others report feeling nervousness, restlessness, experience nausea, an upset stomach and many other side effects.
To be on the safe side, see how you get on at a time where you have no exams or deadlines and stay within the recommended limit. For adults, this is 400 milligrams (mg) of caffeine per day.
Nuts
Nuts are loaded with nutrients that are vital for brain health such as zinc and vitamin E. They are also concentrated in healthy fats, protein and fibre which can keep you well energised and ready for long study sessions. This is supported by a study that was carried out on 317 children, where increased nut intake proved to increase reaction times and scores on brain tests.
Eggs
Eggs are good all-rounders which gives them the name “nature’s multivitamin”. They are high in nutrients such as vitamin B12, choline, and selenium that improve brain function.
In the body, Selenium has a range of jobs correlating with improved coordination, cognition, memory, and motor performance. Vitamin B12 on the other hand takes care of neurological health which can be impaired when levels fall too low. Lutein that is also found in eggs has a role in taking care of the brain and improves eyesight. You won’t be able to get these benefits from just eating the whites alone. While yes, the yolk contains cholesterol, it contains the healthy fats that your brain needs to work at its best.
Oily Fish
Oily fish are high in the Omega 3 oils that your body needs for good brain health and function. While you can take them via an oral tablet, consuming them naturally through your diet will give you added vitamin B12 and selenium for the benefits discussed above. Aside from greater academic performance, in the long term, eating oily fish will reduce mental decline.
With any diet, balance is important and overconsuming fish can lead to mercury poisoning and a build-up of other harmful chemicals that are absorbed by sea animals.
Vegetables
Having a variety of red, orange, and green vegetables will help to improve your overall health and mental wellbeing, which can stop you from feeling lethargic. These are foods like broccoli, carrots, peppers, parsley, lettuce, spinach, peas, and leeks. Eating these will keep you energised and help you get the most out of a study session!
The carotenoid pigments found in these vegetables are also associated with better brain health and performance. In the longer-term, the vitamin K, folate, lutein, and beta-carotene found in these foods can slow cognitive decline.
Whole Grains
Lastly, we have whole grain foods. These are foods like bread, pasta, brown rice, and oatmeal that contain vitamin E - the vitamin that preserves the brain and protects it from neurodegeneration.
Eat What You Love
Above all, it’s important to do what makes you feel happy. This will stop you from feeling miserable and having to fight your cravings while studying. Feeding them can help you to maintain good mental health, giving you the fight to take on any exam or assignment.
Disclaimer: The foods mentioned in this article are recommended to help improve brain function. This is not medical or strict dietary advice. Please consult a medical professional before integrating any of these foods into your diet if you have any concerns.
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