Berries
Flavonoids are plant compounds that give berries their dark, rich colors. They can also help improve your memory, so they’re the perfect snack to reach for when hitting the books. Anthocyanins are substances in berries that increase the blood flow to your brain; they’re found in high amounts in blueberries, strawberries, and blackberries.
Leafy greens
Leafy greens such as kale, spinach, and collards are rich in vitamin K, lutein, folate, and beta carotene, which may help reduce oxidative stress and protect your brain from cognitive decline. Oxidative stress has been associated with brain diseases like Alzheimer’s disease and Parkinson’s disease. If you don’t like cooked greens, try adding some raw greens to a big salad.
Coffee and tea
Reaching for a cup of coffee or tea can do more than just wake you up in the morning. It may also help solidify new memories, something you want when studying new information. A study published in The Journal of Nutrition showed that people who consumed more caffeine also performed better on tests of mental function. The next time you start nodding off while you’re reading, a cup of coffee may be just what you need.
Nuts and seeds
Nuts and seeds are concentrated sources of the nutrients vitamin E and zinc, which are essential for your brain’s health. College students who added walnuts to their diet scored higher on tests where they had to interpret verbal information. Nuts are small and portable enough to toss in your bookbag, making them an ideal snack for when you’re on the go or between classes.
Dark chocolate
Dark chocolate also contains flavonoids that are particularly good for your brain. The cocoa flavonoids in dark chocolate may foster neuron and blood vessel growth in the parts of your brain involved in learning and memory. These flavonoids can also cross directly into your brain to increase your ability to focus. Healthy food has never been so tasty!
Avocados
Avocados have healthy fats called omega-3s linked to lower levels of a type of protein found in people with Alzheimer’s disease. One study showed that people who ate avocadoes regularly did better on mental tests. So you can feel good about munching on chips and guac while cramming for an exam.
Key Takeaways
It’s essential to nurture your body and brain when learning new skills. Instead of stress-eating chips and burgers when you’re cramming for an exam, take advantage of the brain-healthy foods listed above to give you an edge in studying and an extra boost of energy.
