It’s a well-known fact that cognitive skills are largely affected by your diet. Depending on how balanced your nutrition is, the learning process gets more or less effective. Healthy foods fuel the brain and enhance our mental abilities. Hence, as a student, you should pay much attention to what you eat.
Nutritious meals must necessarily include antioxidants useful for memory as well as proteins that help our brain send signals to the rest of the body and create brain chemicals, improving mood. Healthy foods also contain Omega-3 that encourages our brain to work harder and monounsaturated fats that improve memory. Sometimes, students should add caffeine to their diet as it makes them feel refreshed and more focused.
As you see, one of the best ways to boost your study skills is by improving your brain functioning with the help of a healthy diet. Many students say that it really helps them help stay tuned while preparing for exams or completing tasks. No matter what you use to become a better student, a well-balanced diet or a service to help with research paper, just find an approach that really works. Let’s learn more about the products you should include in your meal plan in order to reach great results in academic research and exam preparation.
Anthocyanins are flavonoid compounds that are supposed to improve mental performance by enhancing blood flow to the brain. They also protect the brain from inflammation and improve pathways that contribute to neurogenesis. Besides, anthocyanins can enhance cellular processes involved in learning and memory. Now that you realize how valuable they are, can you believe that these compounds’ biggest sources are berries?
Numerous studies have proven that berries can protect the health of your brain and promote better academic performance. For instance, one research examined 40 people who consumed 400 ml of smoothie with blueberries, strawberries, blackberries, and raspberries. It revealed that individuals drinking smoothies had quicker response times on task-switching tests than those in a placebo group. Berry smoothie also helped participants maintain accuracy on attention tests over 6 hours, compared with a control group.
Some studies report improved performance in children and young adults who completed short-term, long-term, and spatial memory tests after taking blueberry or blueberry supplements.
To study smart, our brain requires Omega-3s. They are essential fats concentrated in fish. Omega-3s are a great source of some nutrients promoting brain health, for instance, B1 and selenium.
A Japanese study linked higher fish intake with better memory performance in adults, while another research found that eating fish every day was significantly associated with better grades in schoolchildren. Hence, adding fish to your daily meal plan can enhance memory and improve overall brain health, which leads to better learning.
As mentioned above, our brain needs protein and healthy fats for learning. Luckily, they can be easily consumed with nuts that are a great source of various nutrients. Nuts are packed with different nutrients vital for certain aspects of brain functioning, including vitamin E and zinc.
Scientists state that adding walnuts to the diet leads to a big improvement in interpreting verbal information as well as in reaction time and performance on brain tests.
The fact that nuts are nutrient-dense and portable makes them an excellent choice for study snacks. The vitamins and minerals contained in nuts can keep you fueled throughout exhausting marathon study sessions.
Another product rich in flavonoids needed for brain health is cocoa. Products like chocolate can significantly contribute to dietary flavonoid intake and favorably affect cognitive skills. The study of people drinking a cocoa beverage once a day for 8 weeks demonstrated that they performed much better on mental tests than individuals taking the low flavonoid beverage.
Also, study skills can be improved if one diminishes mental fatigue, which can be done with cocoa products. As flavonoids cross the blood-brain barrier, they can directly impact brain areas that control memory and attention. This way, foods rich in cocoa can boost memory and reaction time.
Eggs are rich in various nutrients necessary for brain function, such as vitamin B12, choline, and selenium. Let’s have a closer look at their roles for studying.
Selenium is a nutrient involved in cognition and memory, while choline is necessary for brain development and acetylcholine production – a neurotransmitter needed for memory storage. The lack of vitamin B12 can lead to brain function impairment as it plays a key role in neurological health.
As you may understand now, food can help the brain work harder, better, and faster. Hence, you should eat a wide range of products from all the food groups. To improve your study skills, you can prepare porridge topped with fruit and walnuts instead of processed cereal for breakfast or have a handful of nuts instead of crisps as a snack. Most healthy meals can be easily cooked in a student’s dorm, so give preference to baked fish and fruit smoothies if you want to succeed in class.
Judy Nelson is an academic coach and a highly professional writer. She trains students to improve their learning skills and performance in college. Judy teaches them to study smarter by developing time management, goal setting, and exam preparation skills.