Proper diet is necessary for healthy living. Those who don’t eat well and regularly experience many physical as well as psychological issues. They feel tired and are at increased risk of numerous health issues. Poor nutrition is linked to everything from low productivity levels to diabetes and high blood pressure.
Add the pressure that comes joined with academic tasks and obligations to poor nutrition – and you get severe results to the health of any student. And while there isn’t a single ingredient or meal that will protect you against health issues, consuming healthy brain food can turn your life around and make everything a bit easier.
A balanced diet for a student combines a healthy breakfast and tasty lunch that doesn’t include junk food or all those snacks you get from the vending machine. But, most importantly, your diet should include brain food – snacks that keep you sharp and focused while you handle your academic tasks.
- Blueberries
Consuming blueberries is often linked to memory boost. When you’re too overwhelmed with academic assignments, the consumption of this tasty brain food can improve your short-term memory. With a bit of a memory boost and the help of the right writing service, you can learn how to write an introduction for an assignment and finish your essays faster and with ease.
- Tomatoes
Tomatoes contain lycopene, an antioxidant that helps protect your cells against free radical damage. Seeing how tomatoes have many healthy features and fit into most salads, you should definitely try to add them to your diet. Some other foods that have similar effect are papaya and watermelon.
- Oily Fish
Your brain needs omega-3 fats to function well and be healthy, which can be found naturally in oily fish such as salmon, sardines, herring, trout, and mackerel. Plant sources for these fats include soya beans, flaxseed, walnuts, and pumpkin seeds. Or, you could choose to consume their oils. To be more, some studies have shown that consuming omega-3 fats can help relieve depression.
- Wholegrains
Wholegrains are known to improve focus and concentration. These abilities come from a steady energy supply which, of course, is sourced from glucose in our blood. For this reason, wholegrains with low GI are known to be the perfect snack. They’ll keep you alert throughout the day and release the energy slowly into your bloodstream. Your options here include rice, pasta, wholegrain cereals, and granary bread.
- Eggs
Eggs are the easiest and highly nutritious breakfast for a student. You can make them in minutes and in all sorts of combinations. But, in addition to this, eggs are also the perfect brain food. They contain B6 and B12, as well as folic acid – things known to reduce the homocysteine in your blood. Elevated levels of homocysteine are often linked to increased risk of Alzheimer’s and stroke, as well as reduced memory capabilities. So basically, all those egg dishes you’ve been preparing for yourself are a memory-boost for you, especially since the egg yolk contains the brain chemical called acetylcholine.
- Pumpkin Seeds
Compared to most other seeds, pumpkin seeds are richer in zinc. This valuable mineral is perfect for enhancing of your thinking and memory skills. Moreover, pumpkin seeds are filled of magnesium and B vitamins, which are known to bust the stress.
- Blackcurrants
Students deal with a lot of stress while at school. If you have similar issues, you should definitely try blackcurrants. They are known to reduce stress and anxiety and increase your mental agility. To be more, they are rich in vitamin C.
- Broccoli
Many children dread broccoli, but our parents were right to feed us this vegetable. Broccoli is actually one of the most beneficial brain foods, especially now that you are a student. It is rich in vitamin K, known to boost the brainpower and improve the cognitive function. To be more, broccoli is high in glucosinolates, compounds linked to better brain performance and increased memory function.
- Nuts
Nuts are the perfect source of vitamin E, similarly to green vegetables, olives, eggs, asparagus, and wholegrains. Many have shown that this particular vitamin protects the healthy brain function and prevents cognitive decline.
- Sage
Sage has been known to improve concentration and memory for quite some time now. You’ll probably come across many studies that speak of sage in the form of an essential oil, but this doesn’t mean that you can’t add some fresh sage to your diet also. Just make sure to add it at the very end of your cooking to protect the oils it contains, the ones that are beneficial to your brain’s function.
Final Thoughts
A healthy diet is essential for your wellbeing, but also your performance at school and throughout the day. By inserting some brain foods into your daily consummation and eliminating the unhealthy snacks from the vending machine, you can do wonders for your energy, memory, and brain health in general. Seeing how you need all the help you can get to get through your academic studies, healthy nutrition should become one of your priorities.
Author’s Bio:
NAME is a registered nutritionist and a dietitian. Two years ago, NAME decided to overturn his life and pursue a career in the online sector. He left his work at a private practice and is currently working as an online blogger, as well as a personal dietitian for those who need his services.