It is no surprise that your brain needs food to function properly. But not just any type of food will do the trick; according to APEX Brain Centers, good food—foods that contribute to a well-balanced diet rich in minerals, vitamins, and healthy fat–are the ones that genuinely impact your cognitive abilities and overall brain health. But what exactly are these foods? Harvard Health Publishing lists them under five categories: green veggies, fatty fish, berries, tea/coffee, and walnuts. But why? And how can you implement these into some simple study snacks?
Before getting up and checking for these foods in your fridge, let’s take a moment to explore each category and understand the science behind why they’re beneficial for your brain.
Green Vegetables
Green leafy vegetables like kale, spinach, lettuce, and arugula are rich in A, C, E, K, and some B vitamins, all essential for cognitive function. These veggies also have the neuroprotective actions of lutein, folate, β-carotene, and phylloquinone, all protecting against cognitive decline. Consider options like a quick green smoothie or a simple salad filled to the brim with your favorite greens to incorporate these into your study snacks.
Fatty Fish
Fatty fish like salmon, sardines, anchovies, and oysters are all excellent sources of omega-3 fatty acids, which are essential for brain health. According to research published in the American Academy of Neurology medical journal, the study of 2,183 dementia and stroke-free participants found that a higher omega-3 index was associated with larger hippocampal volumes. The hippocampus, a complex brain structure, is responsible for learning and memory. If you’re short on time but still want to enjoy the benefits of omega-3, try canned sardines on whole-grain crackers or a quick salmon salad.
Berries
There are many different types of berries, including strawberries, raspberries, blackberries, etc., and they all have high levels of antioxidants, which protect cells from damage by harmful free radicals. I think this category is the easiest to use as study fuel as the possibilities for a snack are endless. For your next study session, try a handful of fresh berries on top of yogurt or blend them into a nice healthy smoothie.
Tea/coffee
While at school, I hear “I need some coffee” at least a thousand times a week. Most people know that coffee helps you stay awake, but did you know that coffee is also good for your brain? The caffeine it contains increases your alertness, well-being, and concentration levels, improves your mood, and limits depression. However, it is essential to note that consuming a lot of caffeine may disturb sleep and raise anxiety levels, so make sure you are drinking coffee responsibly. A good alternative to coffee would be tea. Tea is also an excellent beverage for your brain because, according to Healthline, it contains an amino acid called L-theanine, which increases the production of alpha waves in the brain. So next time you need a nice warm drink, opt for teas like green or black tea or coffees like black coffee.
Walnuts
Walnuts are the “powerhouse” of nutrients, mainly because, according to BrainHQ, they contain omega-3 fatty acids, polyphenols, and other nutrients with antioxidant and anti-inflammatory properties. To boost your study sessions, snack on a handful of walnuts or mix them into your yogurt or oatmeal!
Incorporating these brain foods into your diet can enhance your cognitive abilities and make your study sessions more productive. Happy studying!
