I am currently working on another big project for Student Futures. For lunch I decided I needed some brain food to help me stay focused. I had a craving for nut butter and strawberries so I made myself a delicious sandwich with whole grain bread, freshly sliced strawberries, almond butter, and honey. I should add that this sandwich is just as yummy if you switch the berries for apple slices. Of course there was dessert! I had a piece of Dove almond dark chocolate. Choosing the right foods for your meals and snacks is super important when studying and working.
You are what you eat. What you eat affects how you think and feel.
University of Rochester Department of Chemistry researcher Joshua Geiger says that fruit provides the best energy for evening study periods between 7:45 and 9:45 p.m. However, while your brain requires glucose to function, sugary foods, processed carbohydrates and soft drinks can lead to blood sugar spikes followed by drops that can cause fatigue and food cravings and leave you unable to focus. In particular, avoid eating sweets and sugary foods at night, or when you haven’t eaten regularly, because these foods are digested more rapidly on an empty stomach.
Whole Grains: Eating whole grain foods can enhance memory function and enable you to get better grades. Give yourself an energy boost while studying by chowing down on whole grain breads, crackers, and pasta.
Dark Chocolate: According to WebMD “Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood.” However, this is one brain food where less is better for you. A small piece of dark chocolate is all you need.
Berries: Next time you are studying for a test or exam eat a handful of berries. The have significant health effects directly related to brain function. Not only do these colorful and flavorful snacks act as antioxidants, but they also reduce levels of toxins in your bloodstream, improving blood flow to the brain, and enhancing brain activity.
Nuts: Go nuts! Nuts like walnuts, almonds, and pistachios contain vitamin E and fatty acids that help your brain perform at its best. Nuts are also a good source of iron which provides oxygen to the brain, increasing making you more mentally alert and able to retain information. They make for a great energy boost when needed too.
Fish: Salmon is rich in omega-3 fatty acids which are essential for brain development. The fatty acids in fish help us focus more and study better.
Apples: The peel of the apple is made up of an antioxidant called quercetin that heightens memory function, which makes an apple a great study snack.
Beans: The brain needs glucose for to keep going. Beans stabilize blood sugar levels. Beans give you the energy you need to keep going while studying for those final exams. Personally, I love carrots and hummus. Hummus is made of garbanzo beans. Beans also contain folic acid which helps with retention.