Academic success is often hinged on one’s ability to focus, retain information, and perform well under pressure. But sometimes, we’re not just in the perfect frame of mind, mental state, or peak condition, and this affects our performance during exams. Fortunately, there are natural ways to enhance cognitive function and enhance overall brain health, allowing us to unlock our full potential. Many college students use these brain foods, and now, you’re about to discover them too. Whether you’re gearing up for exams or simply looking to optimize your brain function, following the tips in this guide will help you achieve that.
Can Brain Function Be Improved?
The human brain is a complex organ capable of a remarkable ability to adapt and grow — a concept known as neuroplasticity. This means that the brain can reorganize its structure, function, and connections in response to experiences, learning, and environmental influences picked up throughout life.
While it’s still a subject of ongoing research, several factors, including foods, are believed to be capable of supporting cognitive health and potentially enhancing brain function. Many researchers support this hypothesis, especially considering the fact that the brain alone uses up to 20% of the calories derived from food for the body. This suggests that it requires enough food fuel to enable it to work optimally, enabling individuals to maintain focus, sustain mental energy, and perform cognitive tasks efficiently [1].
Additionally, certain nutrients found in foods have been associated with the repair of brain cells and the improvement of overall brain health and cognitive function. Some of them include omega-3 fatty acids found in fatty fish like salmon, which help protect brain cells from oxidative stress and inflammation.
In a nutshell, memory, focus, learning, and overall cognitive function can be improved by consuming the right foods in addition to incorporating good lifestyle factors such as regular physical exercise, among other things you’ll be learning later in this article.
What Are Brain Foods?
Brain foods are certain types of foods that are believed to support cognitive function and overall brain health. These foods nourish the brain, promote optimal neurotransmitter activity, and protect against oxidative stress and inflammation. They are typically rich in nutrients that are important for brain health, such as essential vitamins, minerals, antioxidants, omega-3 fatty acids, vitamins, and minerals.
Beyond the cognitive benefits these types of foods offer, they may also be beneficial in neuronal repair, prevention, and delay in the progression of Alzheimer’s, among other diseases associated with aging [2][3].
Eating brain foods, while managing stress and engaging in healthy lifestyle practices such as regular exercise, proper sleep hygiene, and mental stimulation, can help increase mental processing speed, boost memory, and enhance overall cognitive function, ultimately enabling individuals to perform better in academic and professional settings.
The Best Healthy Brain Foods for Studying, Concentration, and Memory
There are countless great nutrient-rich foods, each offering special benefits to certain parts of the body. However, when it comes to foods that can boost memory, increase alertness, and enhance overall brain health for studying, fatty fish, dark chocolate, whole grains, nuts, berries, and eggs do a remarkable job. Let’s delve into each of these in detail [1]:
Fatty Fish
Fatty fish such as trout, salmon, and mackerel are good sources of omega-3 fatty acids, particularly DHA and EPA. These essential fats contribute to the structural integrity of brain cells by helping to build membranes around each one. What’s more, a study conducted in 2017 showed that people who had high levels of omega-3s had relatively better blood flow within the brain [4]. Better blood flow to the brain translates to increased oxygen levels, which, in turn, supports optimal brain function.
Dark Chocolate
Dark chocolate is rich in flavonoids — potent antioxidants that have been linked to various brain benefits, including enhancing the growth of neurons and blood vessels in certain parts of the brain. What’s more, dark chocolate contains small traces of caffeine, which aids in increasing alertness and concentration. The best types of dark chocolate for studying are those that contain a cocoa content of at least 70% or higher.
Whole grains
Whole grains, such as oats, quinoa, and brown rice, are rich in complex carbohydrates, fiber, B vitamins, and vitamin E. These nutrients provide a steady release of glucose to the brain, ultimately serving as its primary source of energy. Vitamin E is also a rich source of antioxidants known to protect the brain from oxidative stress, thereby supporting overall brain health and reducing the risk of cognitive decline over time. This is not to mention the fact that consuming whole grains can help maintain a stable blood sugar level, which prevents sudden energy crashes and promotes mental clarity and sustained focus throughout the day. Some other sources of whole grains are bulgur wheat, whole-grain pasta, and barley.
Nuts
As earlier mentioned, the best brain foods for studying or boosting cognitive function are those that are rich in omega-3 fatty acids. Nuts, such as almonds, cashews, and walnuts, are nutrient-rich snacks that are packed with healthy proteins, minerals, and healthy fats. Some students have reported noticing improved focus, memory retention, and overall mental clarity whenever they snack on nuts a couple of weeks before test day. While this theory isn’t evidence-backed, no harm can come from giving it a try; rather, there are a host of benefits to gain.
Berries
Berries, such as blackberries, blueberries, and strawberries, are surely one of the best brain foods for exams. They are considered nutritional powerhouses, known for their high levels of antioxidants. Much like dark chocolate, they are rich in flavonoids, among other antioxidants that have been shown to improve cognitive function and protect against age-related cognitive decline. According to a 2014 review note, the antioxidants in these vibrant berries have other positive effects on the brain, including improving memory and learning, enhancing communication between brain cells, and reducing inflammation not just in the brain, but throughout the body [5].
Eggs
Eggs are excellent brain-boosting foods for exams that you can have for breakfast. They contain vitamin B6, folic acid, vitamin B12, and choline, an essential nutrient that plays a vital role in brain development and overall function. Choline helps in the production of a brain chemical called acetylcholine, which plays a huge role in memory, learning, and muscle control. Consuming enough eggs can help enhance cognitive performance and boost overall brain health.
In Closing
While the foods listed in this article are truly capable of improving cognitive function for better academic performance over time, it’s worth noting that they, alone, may not be sufficient. This is where dietary supplements and specialized cognitive-enhancing medications such as modafinil come into play. Modafinil, originally developed and approved by the FDA to promote wakefulness in people with sleep disorders, can increase alertness, boost memory, and improve concentration.
Many college students across the world use it off-label to assimilate what they study much faster, recall them during exam-pressure conditions, and deliver exceptionally, earning high grades. However, if you decide to go for these products, be sure to consult a doctor for a modafinil prescription or seek professional advice on dietary supplements and guidance on how to get the best out of it.
References
- 12 best brain foods: Memory, concentration, and brain health. Written by Lana Burgess. Medically reviewed by Katherine Marengo LDN, R.D., Nutrition. Retrieved: February 17, 2024. Medicalnewstoday.com.
- 15 “Brain Foods” That May Help Preserve Your Memory. Retrieved: February 17, 2024. Unitypoint.org.
- The Role of Dietary Nutrients in Peripheral Nerve Regeneration. By Marwa El Soury, Benedetta Elena Fornasari, et al. Retrieved: February 17, 2024. Ncbi.nlm.nih.gov.
- Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels are Related to Higher Regional Cerebral Blood Flow on Brain SPECT. Retrieved: February 17, 2024. Ncbi.nlm.nih.gov.
- Neuroprotective effects of berry fruits on neurodegenerative diseases. Retrieved: February 17, 2024. Ncbi.nlm.nih.gov.
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