Home » Eating Right before Exams: Best Brain Food for Studying

Eating Right before Exams: Best Brain Food for Studying

by admin
Brain Foods for Studying and Exams

Are you preparing for an upcoming test? It does not matter if it is a standardized test, a final test, or a class test; you want to make sure you are in great shape to maximize your potential score. It isn’t just about how well you studied or how well you understood the material that makes you ace a test – it is also about what you ate, slept, and how you felt.

 

To study better, you need to consider what you eat carefully and include brain food in your diet. 

 

A healthy brain needs real “brain food” to stay sharp, pay attention, and be cognitively flexible. 

 

Ensure that your body is getting all the nutrients it might need for good cognitive health.

In the days before a test, eat healthily and do not eat junk food while studying, no matter how tempting it may seem. Make sure you drink plenty of water and green tea while studying. Coffee is great for boosting concentration, but can also dehydrate you so make sure you drink lots of water and herbal teas to combat that.

 

Let us have a look at the best brain food for students to eat before an exam:

 

Best Brain Food for Students

  • FISH (Omega-3 Fatty Acids) 

 

A diet rich in omega-3s can help students stay sharp during a test and contribute to good brain function. Omega-3 protein improves brain function, making you more alert and able to concentrate.

 

Vegetarians can also obtain Omega-3s from vegetable sources. Flax seeds and hemp seeds are good sources of Omega-3s. You can grind the flax seeds or buy them pre-ground. If we do not grind them, our bodies cannot absorb the nutrients.

 

Fishes containing Omega-3:

  • Wild Alaskan Salmon
  • Mackerel
  • Sardines
  • Herring
  • Trout

 

They all contain Omega-3 fatty acids. 

  • COMPLEX CARBOHYDRATES

 

The majority of diets ignore most carbohydrates today, but it is a good idea to eat some carbs before a test. Carbohydrates provide the brain with energy. For fuel, the brain uses sugar. Candy and sodas are high in simple sugars, which burn up too quickly to give your body stable energy. This is why complex carbohydrates are so important. Simple sugars provide energy, but complex carbohydrates provide health benefits.

 

Food containing Complex Carbohydrates:

  • Whole Grains- Steel Cut Oatmeal/ Bread
  • Fresh Fruits and Vegetables
  • Beans / Legumes
  • Sugar-Free Muesli

 

Whether students are studying for a school exam or preparing for college entrance exams, quality energy sources will keep them focused.

  • PROTEIN

 

Protein is every student’s best friend before a test. Eating protein-rich food can increase focus and mental clarity and can help you to combat test-day anxiety.

If you eat a healthy breakfast the morning of a test, or dinner the night before, you will be greatly helped.

 

Food containing Protein:

  • Eggs
  • Whole-Grain Cereal
  • Low-Fat Milk
  • Flax Seed and Nuts
  • Oatmeal
  • Lean meats- Canadian Bacon or Turkey Bacon
  • Soy Food — Soy Milk, Soy Protein(Meat Substitutes)
  • Blueberries
  • Dried Fruits
  • Asparagus
  • Bell Peppers
  • Raw Carrots
  • Broccoli
  • Spinach

 

Before exams, keep your protein intake high with delicious yet helpful meals.

  • FRUITS AND VEGETABLES

 

It is especially beneficial to eat dried fruit such as blueberries and blackcurrants during exam season as they are loaded with vitamin C, which is thought to improve mental agility.

 

On the other hand, Vegetables contain fiber and iron, which can reduce fatigue and increase concentration. Additionally, it has been proven that raw vegetables have a lot more health benefits than cooked ones, so pack some cut-up vegetables in your lunch.

 

In general, the darker a fruit or vegetable is, the healthier it is. If you are looking for antioxidants, this is a good general rule to follow.

 

Food containing high antioxidants:

  • Berries, especially Blueberries
  • Red Beans, Pinto Beans, and Black Beans
  • Artichokes
  • Prunes
  • Apples
  • Pecans

 

Make sure you add a lot of fresh fruits and veggies to your everyday meals.

  • MULTIVITAMINS

 

Students rarely eat a healthy, balanced diet. You end up with a lack of essential vitamins and minerals when you survive on pizza, junk food, aerated drinks and coffee. The essential vitamins and minerals you need each day can be hard to get, but taking a multivitamin is an easy way to make sure you get them. Look for the ones with Vitamin B in it. Vitamin B plays a crucial role in brain function. Calcium, iron, and zinc can boost your body’s ability to deal with stress.

  • WATER

 

Never underestimate the importance of water. It is vital for a healthy body and mind. Like the rest of the body, the brain requires constant hydration to function.

 

It’s not a good idea to wait until you feel overly fatigued. Fatigue is a sign of dehydration. So before that try drinking water.

 

Before a test, drink plenty of water in the morning. Make sure you bring a water bottle to the exam hall as well. While you are on a break, do not be afraid to drink a little water. 


Also published on Medium.

You may also like