10 Best Brain Foods To Increase Focus For Exams
If you’re looking to study smarter and ace your exams, it’s important to fuel your brain properly. As it will provide you energy to stay focussed all the time. There are some foods that can boost your brain power through which you can study in a more focused manner. Here in this article today I am going to tell a list of some best brain foods.
- Wholegrains
- Blueberries
- Nuts
- Apples
- Broccoli
- Beans
- Dark Leafy Greens
- Bananas
- Sage
- Yogurt
1. Wholegrains
Whole grains are packed with nutrients, fibre, and antioxidants to name a few. A recent study showed that people who ate the most whole grains had the lowest rates of diabetes, heart disease, and stroke. Wholegrains are most effective in boosting memory and relieving inflammation of the brain.
There is a range of ways to consume whole grains, including cooked, baked, and in cereal form. A good rule of thumb is to aim for a minimum of three servings a day, though that may be stretching things slightly. The best way to track your daily intake is to keep a food diary. Keeping a record of what you eat will help to ensure you are making informed choices for your future well-being.
2. Blueberries
Blueberries are a superfood that have many health benefits. They are rich in antioxidants and phytonutrients that help fight disease, improve heart health, protect against diabetes, and keep cancer at bay. Studies have shown that blueberries may boost brain function and slow age-related cognitive decline. One study found that people who consumed a diet supplemented with blueberries had better memory and cognitive functions, including executive function (the ability to plan, organize and control behavior) and psychomotor function (coordinating movement and dexterity). This is thanks to a combination of nutrients like high volumes of fiber, folate, potassium, and phytonutrients that all promote a healthy heart and improved cardiovascular health.
Blueberries are packed with antioxidants, vitamins, and minerals that help support skin health and prevent inflammation that leads to acne, psoriasis, and eczema. These compounds also promote collagen synthesis and repair which helps skin look young and healthy. Studies have also shown that blueberries can help reduce the inflammatory response of your body, which can lead to the development of chronic diseases such as heart disease and type 2 diabetes. Blueberries can strengthen muscles and increase their recovery rate. They are a good source of antioxidants, Vitamin C, and manganese, which help in improving your muscle growth and repairing damaged tissues.
3. Nuts
Nuts are the other most important brain food on this list. The best way to include nuts in your student’s diet is to add them to meals or snacks as a wholesome and nutritious addition. Make it a point to have a variety of nuts like almonds, walnuts, peanuts, and cashews as part of a daily diet.
Nuts improves brain functioning and also reduce inflammation. Breakfast is a perfect time to enjoy some soaked nuts as a nutritious addition to the breakfast menu. It’s easy to get creative with a yogurt and granola bowl, a slice of toast, or hearty oatmeal with some nut butter.
Lunch is another nourishing meal with nuts as an ingredient that adds a nutty flavor to the dish. Snacks are a great time to add some nuts to your child’s diet as they can be eaten in small amounts and are low in calories. A handful of almonds is a healthy snack for students on the go, or a few cashews or macadamia nuts will satisfy the appetite without overdoing it.
4. Apples
You might be familiar with the saying ‘an apple a day keeps the doctor away’ but it seems this easy-to-access fruit has also been found to improve brain health too. The flavonol quercetin found in apples protects your brain from free radical damage as well as boosts memory and cognitive performance.
While research into the benefits of eating apples is relatively new, there are many epidemiological studies showing that consuming apple fruit lowers the risk of cancer, heart disease, and diabetes. These findings are based on the antioxidant properties of this fruit which inhibits lipid and DNA oxidation as well as lowers cholesterol.
5. Broccoli
If you’re a fan of the crunchy vegetable known as broccoli, then you might be interested to know that it can help your brain function more effectively. This cruciferous vegetable contains glucosinolates, which can help protect the brain from neurological decline and promote memory formation.
Broccoli is also a great source of vitamin K, which can help build pathways in your brain and boost mental performance. It also contains folic acid, which helps improve mental clarity and alertness.
When preparing for an exam, it’s important to make sure that you’re eating light meals that don’t leave you feeling heavy or drowsy.
6. Beans
Beans contain disease-fighting antioxidants, which help remove free radicals that can cause cell damage and disease.
Adding beans to your diet can help improve your memory and concentration, especially if you’re studying for an exam or test.
They can be a challenge to prepare, however. Many beans contain small molecules called lectins, which can make digestion uncomfortable for some people. Soaking or precooking beans can reduce the number of lectins.
7. Dark Leafy Greens
Eating dark leafy greens is a surefire way to help improve your studying and exam preparation. These powerhouses contain a range of vitamins and minerals that can boost memory and focus.
These include folate, potassium, and Vitamin K. Folate is essential for DNA duplication and repair which protects against a number of diseases including heart disease and cancer. It also reduces the risk of osteoporosis later in life.
Kale, collard greens, spinach, Swiss chard, dandelion greens, and mustard greens all provide an abundance of these important nutrients. All can be eaten in a variety of ways, such as in salads, soups, and stir-fried dishes.
8. Bananas
Bananas are packed with nutrients to promote a healthy and happy lifestyle. They are high in potassium, fiber, folate, and vitamin C, which all contribute to your overall health and wellness. The banana’s soluble fibre content can help regulate your digestive tract by slowing down the release of sugar in the stomach. This helps avoid blood-sugar spikes and may help control appetite by making you feel fuller for longer. The high fibre in bananas helps normalize bowel motility by feeding gut bacteria and making stools easier to pass. This is particularly important for people who have irritable bowel syndrome (IBS) or those who struggle with constipation.
The high potassium content of bananas, which equates to about 9% of your daily requirement, can help regulate your heartbeat and prevent high blood pressure. Potassium helps the body eliminate sodium in the urine, reducing strain on your heart and blood vessels. The potassium content of bananas can also help keep your kidneys healthy and functioning at their best. Studies have shown that consuming a banana a few times a week can reduce the risk of developing kidney disease by almost 50%, according to Everyday Health. Eating a banana before bed can help to boost serotonin levels, which can help regulate your sleep cycle.
9. Sage
Sage is also rich in vitamins A and C, immune-boosting nutrients that support brain, bone, organ and skin health. As it contains thujone, which may cause a menstrual period in pregnant women and can reduce the amount of milk your baby produces while breastfeeding. It can also increase the risk of developing breast cancer, uterine cancer or ovarian cancer in women who are estrogen-sensitive.
10. Yogurt
Yogurt is a favorite among many health-conscious consumers, and it’s no wonder. It’s packed with nutrients like calcium and potassium that are key for brain function, like B vitamins, protein, and probiotics, which help maintain gut health and promote better mental function. You can eat plain Greek yogurt or make your own by drizzling honey over it. Both are healthy snacks that can help you stay full for a long time.
Hope it helps :)
