So, what should you eat? These top foods can sharpen your study routine.
Fatty Fish
Omega-3 fatty acids are essential for the proper structure of your cells and are found at high levels in your brain. They are also a major source of energy for your body, so getting enough helps your brain and body function normally.
Fatty fish are a good source of healthy omega-3 fatty acids and include:
- Sardines
- Tuna
- Salmon
- Herring
- Mackerel
Try eating fish for lunch or a snack before studying. You can cook fresh or frozen fish or enjoy canned options for a quick and easy prep.
Blueberries and Other Berries
Berries are rich in vitamins and minerals, as well as the antioxidants responsible for their vibrant color. These antioxidants in blueberries and other berries may protect your brain and support memory and focus.
Try a snack of berries and nuts or add to yogurt or oatmeal for a delicious boost. You can eat them fresh or frozen during breaks from your MedCerts program or exam prep.
Good options include any purple, blue or red berries, such as:
- Blueberries
- Raspberries
- Strawberries
- Blackberries
- Cherries
Nuts and Seeds
Studies have found that eating nuts helps protect your brain, boost brain function and may enhance memory and learning. Grazing on nuts and seeds during long study sessions can help you get some protein and keep your energy up.
You might enjoy them as a handful for a quick snack, in a trail mix with dried fruit or with some berries. Try:
- Walnuts
- Almonds
- Sunflower seeds
- Flaxseed
- Chia seed
Dark Chocolate
Dark chocolate contains antioxidants and some stimulants like caffeine and theobromine, which may help you stay alert and boost your mental performance. Combine dark chocolate with berries and nuts for a snack, or eat a small piece with an afternoon coffee or tea. This tasty brain food can deliver a refreshing pick-me-up before diving into your MedCerts program.
Whole Grains
Carbs are the main source of fuel for your brain. In particular, whole grains are fiber-rich carbohydrates that slow down digestion and help maintain steady blood sugar and energy levels, which may boost your mental performance.
Eating whole grains for breakfast or before studying may help you feel energized for longer and maintain focus during longer cram sessions. Good options include:
- Oatmeal
- Brown rice
- Quinoa
- Whole-grain bread or pasta
Hydration Matters
Water is essential for brain health and general body function. While moderate to severe dehydration will make you quite sick, mild dehydration can affect your working memory, attention, mental performance and memory.
For best results, drink plenty of water. Add lemon or fruit for flavor, and keep a bottle nearby to stay hydrated as you study.All in all, your habits and eating patterns affect your energy and performance. Eat healthy brain foods to stay focused and motivated, and to power your studies.
