Good nutrition often is put on hold when you are studying for an important test, but good nutrition is necessary to promote optimal brain function. If you skip meals or you gobble down pizza, chips, coffee and soft drinks simply to put food in your stomach, you are not nourishing your brain for optimal performance. A balanced diet should be part of your study plans. Making the right food choices on the day of your exam can improve your mood, memory, concentration, focus and energy level.
Fruit
Fruit is a rich source of vitamins, minerals, phytochemicals and dietary fiber. The fiber content of fruit helps you feel full for an extended period. Additionally, fruit is a good source of vitamins A, B and C. Vitamin C is required to make neurotransmitters in the brain and vitamin B is linked to higher intelligence. Flavonoids found in fruit help protect blood vessels and brain tissue. They protect cells from oxidative damage, prevent inflammation and enhance the power of vitamin C. Include oranges, grapefruit, lemons, apples, bananas, melon and berries on your test day.
Vegetables
Vegetables contain vitamins, minerals, dietary fiber and antioxidants. Vegetables are low on the glycemic index, meaning that they provide lasting energy. Choose a rainbow of colors, especially bright, dark ones, as they contain antioxidants such as carotenes and flavonoids. Good examples include broccoli, spinach, carrots, bell peppers, sweet potatoes and beets. Avocados provide you with a healthy fat that promotes blood flow, which keeps your mind functioning at peak. In addition, broccoli improves memory while slowing the aging process.
Eggs
Tests require extensive memorization and concentration, so you should get plenty of choline on the day of your exam. Choline, a vitamin-like nutrient, assists in neurotransmitter function. It is vital for the creation of memory cells formed deep within the brain. It also aids in the prevention of memory loss and the breakdown of brain tissue. Choline-rich foods include tofu, nuts, soybeans, lentils, oats, flaxseed and eggs. Eggs have the highest content of choline per weight.
Whole Grains
Whole grains include oatmeal, whole wheat bread, brown rice, wheat bran, rye, millet, quinoa, cream of wheat, flaxseed and bulgur. Good sources of dietary fiber, whole grains are excellent brain foods as they improve circulation and memory and increase satiety. Flaxseed is a healthy fat that improves cerebral cortex functioning.
Omega-3 Fatty Acids
Essential fatty acids, such as omega-3, are healthy fats essential for proper brain development. Omega-3 also protects against age-related cognitive disorders and promotes a positive mood. To ensure an adequate intake of omega-3 fatty acids on your test day, choose sea vegetables, flaxseed, whole grains, nuts and fatty fish such as herring, tuna, salmon, halibut and trout.
Dairy
Dairy products are good sources of carnitine, vitamin D, calcium and protein. Carnitine is present in small amounts throughout the body. It helps the mitochondria transform fats into usable energy and improves the activity of important neurotransmitters. Proteins in the diet provide you with essential amino acids necessary for the formation of neurotransmitters, which carry messages between cells and perk up the brain. On the day of your test, stock up on low-fat milk and yogurt to boost brain function.
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