In the midst of October midterms, it’s difficult to find the time to eat healthy. Though wholesome meal and snack options are usually low on the priority list, it’s important to eat well to maintain optimum energy levels and cognitive performance. Here are some suggestions that will help you ace your exams.
Chocolate: The food least expected to make the list. Studies have indicated that cocoa beans, namely in organic dark chocolate, can improve memory. Unfortunately this doesn’t include vending machine candy and chocolate bars, as they are processed and contain very little cocoa bean.
Fish: Known as an infamous brain food, due to their high omega-3 fatty acid and fish oil content. Omega-3s are believed to promote brain cell growth and neuron communication. They act by strengthening neurons and increase the speed of central nervous system signaling. Omega-3s can also be found in other foods, such as flaxseed, walnuts, eggs, and kiwi.
Water: In addition to hydrating your body, water can reduce stress hormones. In the long term, it can help prevent dehydration-induced neuronal damage. While water is vital to overall health and normal body function, coffee is also believed to be beneficial to the brain. According to a recent Reader’s Digest feature, “Regular coffee consumption has been shown to actually reduce the risk of mental decline and diseases such as Dementia and Alzheimer’s, and has also recently been found to be […] the #1 source of antioxidants in the average American diet.” Coffee is not to be confused with its close counterparts, the café mocha and frappuccino. Only coffee in its purest form, as found in unadulterated espresso, truly provides these benefits. There’s also the added perk of caffeine, which helps sustain wakefulness and gets the brain up and running. Moderation is important as high caffeine doses can result in many unpleasant side effects.
Fruits and vegetables: Canada’s Food Guide recommends seven to eight servings a day, but fruits and veggies are vital to brain health. Blueberries, oranges, red bell peppers, and spinach are all rich sources of antioxidants and consequently decrease oxidative stress. Many contain folic acid, which is important to cognitive functioning. Fruit also contains glucose, the main source of fuel for the brain.
While the next few weeks may entail sleepless nights and long hours at the library, it’s in your best interest to keep hydrated and maintain a healthy diet. “Junk food and fast food negatively affect the brain’s synapses,” says Fernando Gómez-Pinilla, a UCLA neurosurgery and physiological professor. “Brain synapses and several molecules related to learning and memory are adversely affected by unhealthy diets.”
