Academic success relies not only on effort and motivation. A lot comes down to physical and mental well-being. A lot of times, students sacrifice proper nutrition and regular sleep to keep up with deadlines.
But when done constantly, this can be harmful to overall success. What you eat and how you take care of yourself play a major role in your cognitive functioning and well-being. Without rest, one risks developing academic burnout, stress, anxiety, sleep disorders, or even depression. That’s why it is essential to manage one’s time and resources wisely.
Sure thing, sometimes students might feel like there is no other way to do everything than just skip sleep and food. But a professional service WritePaper offers a healthier way out. It is an academic writing platform that helps students with all types of college papers in almost no time. Students can ask for writing, editing, or proofreading assistance from experienced authors. They can deliver top-notch results even on short notice.
The Best Brain-Stimulation Foods for Students
So whether you are struggling to find the time or are not confident in your skills, this is a perfect opportunity to keep up with a curriculum and take care of yourself at the same time. Professionals will polish your work to excellence, and you will get time for a break and reconsideration of your schedule.
As for food, it can surely power up one’s brain and give a boost to cognitive functions.
If you are preparing for an exam or planning a long study session, snack on some berries. They are rich in different elements necessary for brain functions. For example, some berries have high levels of flavonoids and anthocyanins.
These compounds increase blood flow and thus improve mental performance. They are also great for preventing inflammation and boosting nerve cell production, which is also very good for the brain.
A recent study explored how flavonoid-rich berry smoothies affect cognitive abilities. According to the results, a 400 ml smoothie led to faster response time, increased attention, and higher accuracy on tests.
The best berries for that are:
So berries should be in every student’s nutrition plan. Other studies showed that blueberries and blueberry supplements improve memory and mental performance in both the short- and long term.
Cocoa has the highest flavonoid level of other foods. So taking cocoa products such as dark chocolate is also hugely beneficial for students. They promote brain health and better cognitive functioning. A study on people with mental impairment showed that those who drank cocoa beverages performed much better than those who didn’t.
Also, flavonoid-rich products improve insulin sensitivity. This helps move sugar from the blood to the cells and gives more energy to the brain. This directly improves memory as well. So if you need a bit of energy and more focus, drinking cocoa beverages can be a great option.
And dark chocolate is a healthier option as it has less sugar and more cocoa in it.
Nuts are another type of brain-stimulating food that is great for everyone. This high-protein food can be added to vegan recipes or used as a healthy snack during class. They provide energy and nutrients crucial for brain performance – zinc and vitamin E.
They are a source of healthy fat, protein, and fiber at the same time. This makes them one of the best options for students. And they are quite portable, so you can always have them with you.
For example, a scientific study proved that walnut consumption improves cognitive performance in young adults. It increased reaction time, brain test performance, and the ability to process verbal information.
Also, other studies found a link between women taking 5 servings of nuts a week and better mental health.
Fish and sea products are rich in Omega-3 fats. These are great for the body and mental state. Also, it is an important source of healthy fats that every person needs.
Other crucial nutrients in fish are vitamin B12 and selenium. Different studies proved that taking fish regularly improves memory and overall brain health. The school-based research found that pupils who eat it daily have better grades.
However, it is important to choose the right products. Because of the pollution, some fish might have mercury in it, which is not very good. Overall, one can add fish to their weekly food intake to feel better and more energized.
This is a versatile fruit you can add to a quick salad or enjoy on a sandwich. It goes perfectly with many other ingredients, so it is easy to combine.
At the same time, it offers a lot of benefits for physical and mental well-being. Avocados increase lutein levels in the blood, which is linked to better mental function. Also, they are a source of fiber and protein as well as several vitamins.
It is not surprising that eggs are used in many breakfast recipes. They are among natural multivitamins. They also give energy, protein, and a lot of essential elements.
Eggs have great levels of vitamin B12, selenium, and choline. All of those are linked to better cognitive performance, which is amazing for students. Selenium helps improve:
- Motor performance;
- Response time.
Choline is essential for brain development, memory storage, and muscle functions. And low levels of vitamin B12 lead to impaired cognitive function. So having all three in one food is excellent.
It is important to eat whole eggs to get all the useful elements. A good thing about this food is that it is affordable and easy to cook. Students can make a breakfast scramble or omelet or add boiled eggs to a salad.
Citrus fruits are a powerful source of fiber, vitamins, and brain-stimulating elements. They also have a high level of flavonoids like berries. It is helpful for better learning abilities, memory, and the protection of nerve cells.
Students can eat fruit or drink juice as well – both promote higher mental performance. In particular, orange juice is extremely good for performing better on tests, increasing focus, and promoting memory. Citrus fruits have a lot of vitamin C as well, which is necessary for the immune system.
Red, Orange, and Green Vegetables
It is not a secret that vegetables are good for the body and the brain. These particular colors signify a great level of carotenoid pigment that is linked to better mental activity. These particular vegetables are amazing for overall intellectual ability and academic performance. Some of the veggies to include in one’s diet are:
- Red bell pepper;
- Sweet potato;
- Acorn squash, etc.
Nutrition is crucial for mental performance. By incorporating these foods into your diet, you can improve memory, cognition, focus, and overall well-being. These products serve as sources of essential nutrients, vitamins, and elements to ensure healthy brain function.