My name is Victoria Dahan, and I am a Dietetic Intern on the OUHSC campus. I completed my BS in Nutrition and Dietetics at the University of Arkansas in 2018.
Trying to boost your grades? Then it’s time to start fueling your brain!
By having a healthy diet you can increase your brainpower during exam time! It is important to fuel your body with not only healthy foods but with brain foods. Below you will find what to fuel your body and brain with to help you retain the information you are learning!
Energy for Your Brain:
Your brain needs energy to function so be sure to replenish your body during studying! Whole grains are an excellent source of energy for your brain. Whole grains are complex carbohydrates. Complex carbohydrates are high in fiber, which prolongs the energy stores in your blood. This will provide your brain energy sources for longer periods of time and keep you feeling full!
To help fight against memory loss, your brain needs antioxidants. Several berries have high amounts of antioxidants in them such as strawberries, blackberries, blueberries, and raspberries (along with berries vegetable with vibrant colors contain antioxidants!). These fruits also contain vitamin C. Vitamin C is crucial for brain development especially during studying! Similarly, vitamin B6 is also vital for cognitive development. Great sources of vitamin B6 are mangos, bananas, watermelon, chicken breast, tuna, and salmon!
Protecting Your Brain:
While studying you need to help aid your brain in developing brain cells. Excellent sources to consume for developing brain cells are foods high in choline. Choline is found in eggs, broccoli, tofu, yogurt, beef, beans, cauliflower and many more sources! Not only does choline help with brain development, it also helps transport essential fatty acids. Essential fatty acids help protect your brain and prevent memory loss. The best way to provide your brain with fatty acids is through consuming foods high in DHA and EPA. Fish oils contain the best sources of EPA and DHA, which are essential for brain development. Other good sources of DHA and EPA are walnuts and flaxseeds! Flaxseeds and walnuts along with almonds, seeds, and leafy green vegetables (ex: asparagus, spinach, kale) all contain vitamin E. Vitamin E can help with delaying memory loss, great for retaining information for your finals!
Other Tips For Peak Brain Performance!
- Try not to skip meals
- Snack throughout the day
- Avoid consuming extremely large meals
- Drink plenty of water
Consuming the proper fuel will provide your brain all it needs to perform at its best during finals week! All you have to do now is study!