The foods you eat can help you with studying by improving brain function. Certain foods boost your energy and mental abilities. Don't grab junk food or consume too much caffeine, which can cause fatigue later on and interfere with studying. Use healthy foods for breakfast, lunch, snacks and dinner to keep your mind stimulated throughout the day for better concentration.
Protein Power
Protein foods release the amino acid tyrosine into the bloodstream. When tyrosine reaches the brain, it increases the production of chemicals such as dopamine and epinephrine to boost mental alertness and energy. The omega-3 fatty acids found in protein-rich fish appear to enhance brain memory and performance to improve learning ability and problem-solving skills, the University of Maryland Medical Center says. Fish with omega-3s include herring, salmon, tuna, mackerel, sardines and halibut. Meat contains iron along with protein to help supply the brain with oxygen to increase concentration. The yolks in eggs contain choline, which builds brain cells for memory improvement. Yogurt, cheese, milk and other calcium-rich products aid nerve functioning and provide memory-enhancing amino acids to the brain.
Fruits and Vegetables
Fruits and vegetables contain substances that improve brainpower, according to Online University Lowdown. Avocados contain monounsaturated fats that increase blood flow to the brain. Fruits that help with memory and information gathering include citrus fruits, such as oranges and pineapples, cantaloupes, watermelon, plums, peaches, cherries, apples, grapes and tomatoes. Blueberries improve motor skills, and strawberries contain flavonoids, which improve memory. Blackberries, raspberries and elderberries have antioxidant content to help the brain. Leafy green vegetables play a role in retaining memory. Eat cabbage, turnips, Brussels sprouts, broccoli, collard greens, cauliflower and spinach. Onions, mushrooms, carrots and red peppers also provide brainpower.
Nuts and Seeds
Snacking helps you study if you choose to munch on nuts rich in vitamins E and B6, folic acid and omega-3 fatty acids. These brain-benefiting nuts include almonds, walnuts, hazelnuts, cashews, peanuts, Brazil nuts and pecans. Flaxseeds also contain omega-3 fatty acids to help with memory-boosting powers. Dry sunflower seeds contain thiamine, a B vitamin that helps with reasoning functions and memory.
Carbohydrates
Carbohydrates provide soothing or relaxing effects to the brain. Consume carbohydrate-rich foods, depending on your feelings. They can help avoid anxiety about an upcoming test and relax you to help study without worry. Carbohydrates release the amino acid tryptophan, which increases levels of serotonin in the brain. Serotonin provides calming effects. Whole grains stimulate the brain by improving blood flow to the brain. Choose whole-grain bread, cereal and pasta, oatmeal, brown rice, barley and popcorn. Legumes, fruits and vegetables also contain carbohydrates. Avoid refined grains found in processed foods, which can cause lethargy. Carbohydrates might be best later in the evening during the latter part of studying. The increased serotonin from carbohydrates will help you sleep better.
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