You’re sitting in a lecture hall. You just can’t seem to concentrate on the pages in front of you, and, now suddenly, your mind synchronizes to the watch on your wrist…tick tick tick. The impossible question on your exam taunts you as you lose focus. In a moment of exasperation, a loud sigh escapes your body, and the girl sitting next to you shoots you a side eye. You had looked over the information on this exact question in your notes earlier, yet your brain couldn’t seem to recall the information. Great.
Unfortunately, our college careers are focused on the competitive nature of having a high GPA, which can sometimes cause undue stress on our bodies during times of exams and thus lead to poor test performances and bad grades. Thus, we cannot afford to lose points on questions due to lapses in memory.
Luckily, incorporating certain foods in your diet can help tremendously boost your performance in school by improving your ability to concentrate on, memorize, and retain information. With the addition of proper sleep, good study techniques, and mental wellbeing, a great diet can contribute a LOT to your success in college.
1. Legumes
Think lentils. Adding lentils to your diet increases folate, which help boost brain power, and decreases levels of amino acids that can impair brain functioning. Moreover, they are considered one of the 12 best foods for women due to the body deficiencies they help prevent.
2. Dark Green, Leafy Vegetables
Think kale, spinach, broccoli, and collard greens. The benefits of these super-foods are endless. As a whole, they contain so many vitamins and nutrients for your body that you cannot go wrong with them. These vegetables are a great source of vitamins E, K, B6, B12, and folate, which are all known for protecting the brain and reducing brain shrinkage. This, in turn, can drastically help prevent Alzheimer’s. No wonder green smoothies are highly-esteemed by the health community.
3. Avocado
Incorporating avocados into your diet is a must. They are loaded with fiber and vitamins that give your brain a great source of healthy fats. Moreover, they also help boost the production of dopamine, which is a neurotransmitter in your brain that helps keep you focused.
4. Berries
Think blueberries, raspberries, blackberries, and strawberries. Each of these berries is packed with antioxidants, which keep your immune system up and running and prevent you from getting sick. Moreover, a well-functioning body allows your brain to get the proper nutrients it needs to be able to function well in high-performing tasks. In a study conducted by Time, they found that berries can slow cognitive decline.
5. Fish
Think salmon and tilapia. Fish are packed with Omega-3 fatty acids which are needed for proper neural function. Our brain is mainly made up of fatty tissue, so foods such as fish help support the brain to ensure that you are able to concentrate and study more efficiently. Moreover, eating fish can help prevent the memory degenerative disease, dementia, as you age. More of a reason to eat sushi!
6. Nuts
Think of walnuts, almonds, and peanuts.
Walnuts are the only nut with a superior source of alpha linolenic acid (ALA), which promotes blood flow and efficiently delivers oxygen to the brain.
Almonds are full of even more rich vitamins and minerals such as vitamin B6, vitamin E, zinc, and antioxidants. These nutrients help maintain brain function and prevent memory loss, slow down brain degeneration, and increase cell repair functionalities. Antioxidants help protect the brain from radical molecule attacks, thereby protecting the brain.
Peanuts are high in fat but are also packed with vitamin E, which also heightens immune system function. As someone who is a huge fan of peanut butter, this is a really big deal to me.
7. Whole Grains
Think of any carbohydrates made with whole wheat and whole gain. Wheat germ is a rich source of choline, which is a nutrient that helps the body produce acetylcholine. This neurotransmitter helps boost memory. Add eggs on top of your whole wheat toast and increase the choline production in your body even more. Eggs, too, are packed with choline.
A tasty way I incorporate whole grains in my diet is through a bowl of oatmeal every morning. It is packed with the nutrients I need for superior mental processing.
8. Dark Chocolate
Full of the antioxidant, flavonoids, dark chocolate is really good for improving blood flow to the brain, advancing cranial cell functionalities and helping you better concentrate on your tasks.
And there you have it. These eight foods will drastically help improve your mental functioning and help you perform better in school with improved memory, concentration, and retention.
Remember, a healthy diet is essential for an improved physical and mental well-being. A healthy you is a happy you!
