Best Foods for a Healthy Brain 

Healthy Eating for Improved Memory and Concentration

Did you know your brain can process information as quickly as 268 miles per hour? (That’s faster than a Formula 1 race car.) Since it’s such a vital organ, it’s important to fuel it properly. Here are some super foods for brain health and the benefits they provide.

Fuel for Your Brain

Like the rest of your body, poor nutritional choices can negatively impact your brain’s function. Give your brain the right nutrients to boost memory and focus:

Salmon


As far as protein goes, salmon ranks pretty high for brain health. Fatty fish, like salmon, is high in omega-3 fatty acids that are critical for brain development and function. Additionally, these fatty acids have been found to lower the risk for heart disease, depression and arthritis. Other types of fish that are good sources of omega-3 fatty acids are mackerel, herring, lake trout and tuna.

Eggs

Eggs offer a host of healthy nutrients. As far as brain health goes, egg yolks are a good source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells. Eggs are also high in tryptophan, an amino acid that’s a building block of serotonin — the “happiness” molecule – a side effect that is sure to put a smile on your face.

Blueberries

While all berries are good for brain health, the blueberry is crowned as king and could be considered America’s first superfood. Blueberries are bursting with antioxidants, specifically flavonoids. These antioxidants stimulate the flow of blood and oxygen in the brain, resulting in boosted concentration. A study even suggests that they could improve brain function in those who have mild cognitive impairment.

Leafy Greens and Cruciferous Vegetables

Leafy greens, like spinach, kale and arugula, are rich in nutrients such as vitamin E and K, beta carotene and folate. Vitamin E protects cells from damage from free radicals. These properties have been suggested to prevent or delay cognitive decline in the aging population. Vitamin K has been shown to sharpen memory. Meanwhile, beta carotene helps slow down cognitive decline. Their antioxidants can also protect the brain from toxic free radicals.

Nuts

Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function. Yet, the top nut award certainly goes to the walnut. Compared to other nuts, walnuts offer twice as many antioxidants, which counteract cognitive decline, and they are packed with DHA, an omega-3 fatty acid, which helps fight inflammation.

Coffee

Java lovers rejoice! It turns out that kick-start in your morning comes with many added benefits. Caffeine increases alertness by blocking adenosine, a chemical that makes you tired. Researchers from the National Institute on Aging also found that individuals who drank more caffeine performed better on memory tests. Since drinking too much can have adverse effects, sip in moderation.

Dark Chocolate

Do you really need another excuse to snack on dark chocolate? Dark chocolate has powerful antioxidants, flavonoids and caffeine. Flavonoids improve blood flow to the brain, which can enhance memory. As for caffeine, that can help improve short term brain function.

Brain Foods for Exams: 5 Best Foods to Eat Before a Test

When a student is preparing for a big test at school, don’t underestimate the power of the fuel they ingest. Our Score At The Top tutors continuously praises the power of brain foods for test success. You wouldn’t start a NASCAR race on an empty gas tank – and the same mentality applies to exam day.

Unfortunately, far too many students skip breakfast on exam day or stick to sugary foods that give them a quick high, followed by a sharp crash. That’s why we wanted to create an article sharing some of the best foods to eat before a test.

It’s not just about what you eat for breakfast. Research shows that what you eat in the 12 hours leading up to the exam matters, so test takers should start preparing and eating well the day before.

We’ve rounded up a list of snack and meal ideas that will leave students feeling full, energized, and prepared while walking into a big test. Whether you’re the parent of an anxious test-taker or the student yourself, pay attention to what you fuel your body with. It may make all the difference when it comes to feeling confident and calm during the exam.

Brain Foods for Studying Students


You probably know that we’re not going to say to eat a bowl of Fruity Pebbles before a test – but you do have plenty of options when it comes to preparing. Primarily, our tutors encourage students to eat foods that will improve their memory, energy, and concentration during the exam.

Whether it’s a standardized test or a written final exam, you want your brain to be in tip-top shape, and that starts with how you fuel it. Some foods trigger negative effects during examinations while others help you recall more information. So, let’s focus on the foods that you should focus on adding to your diet right before the exam.

Here are some great kinds of food to eat before a test to improve brain health.

1. Fish for Omega-3s

Omega-3s are excellent brain food for exam preparation, and people most often talk about fatty fish as the top brain food. According to WebMD, Omega-3s are a wonderful way to maintain concentration abilities, brain capacity, and general alertness.

The best source of easy Omega-3s is oily, cold-water fish. Wild Alaskan salmon is the prime contender, although trout, sardines, mackerel, and herring all contain great Omega-3s.

Looking for vegetarian brain food for test preparation that still contains Omega-3s? Hemp protein and flax seeds are quality sources. Grind the flax seeds, or buy them pre-ground. Otherwise, our bodies cannot access nutrients.

2. Dark fruits and veggies for antioxidants

It seems that the darker the fruit or vegetable, the healthier it is for you. This may not always be true, but when looking for antioxidants, this is a good general rule.

Research indicates that antioxidants can improve brain aging and memory. Although most high school test takers aren’t worried about their brain aging, they do need help recalling important facts and figures – and antioxidants may help.

According to the Harvard School of Public Health, antioxidants are the most beneficial when obtained through whole foods. Supplements appear to do much less than previously thought, so stick to real ingredients rather than quick fixes.

To boost your antioxidant levels, some of the best foods to eat before a test are:

  • Berries, especially blueberries
  • Red beans, pinto beans, and black beans
  • Artichokes
  • Prunes
  • Apples
  • Pecans

3. Complex carbohydrates

The brain uses sugar for fuel. Unfortunately, the simple sugars in sodas and candy burn up far too quickly to give your student steady energy. This is why complex carbs are such great sugary foods to eat before a test. Remember no Fruity Pebbles.

According to The Franklin Institute, our brains need twice the amount of energy as the rest of the cells in our bodies. The best source of this fuel is complex carbohydrates — natural fruits, vegetables, and grains that are minimally processed.

Some complex carbohydrate foods to eat before a test include:

  • Whole grains — steel-cut oatmeal is a great pre-test breakfast option
  • Fresh fruits and vegetables
  • Beans and other legumes

Whether your student is taking a school exam or preparing for college entrance exams, quality energy sources will give them the fuel needed to stay sharp.

4. Quality protein

Protein is important for sustained energy, which means students need high-protein brain food for test days. WebMD recommends eating a breakfast that includes protein to lessen anxiety — something that can be quite useful come test day.

Keep brain foods for studying healthy and low in fat, if possible. Some excellent breakfast proteins include:

  • Lean meats — Canadian bacon or turkey bacon
  • Eggs — egg whites are fine, the yolks do not contain protein
  • Soy foods — soy milk, soy protein meat substitutes
  • Milk — low-fat milk

5. Water

Lastly, it’s just as important to hydrate as it is to eat brain foods for exams. We encourage students to drink plenty of water in the morning and to carry a water bottle with them to their tests.

Staying hydrated doesn’t just help you feel alert and cognitive. Drinking water may also reduce test anxiety, so when students are nervous, we tell them to drink up.

Sticking to Great Foods for Exam Preparation

Adding these brain foods for studying is a great way to help students maintain optimum mental performance, both for exams and for life in general. You may even start some healthy, life-long eating habits, as well!

If you have any questions about the best foods to eat before a test, don’t hesitate to reach out. We’ve helped countless students find the best study habits to score well – and that includes planning healthy snacks and meals beforehand.

Score At The Top is all about working smarter, not harder when preparing for exams. If your student is struggling to perform well on a test, or if they need a little helping hand while preparing for college entrance exams, contact us. Together, we’ll forge a better path forward.

Most People have more Question

FAQs

1.Which fruit is best for brain?

Ans.As a bonus, eating fruit can help to boost your brain health and function. There are a lot of foods out there that are highly beneficial for your brain, many of them fruit.

2.What foods prevent brain damage?

Ans.Some studies have shown that a Mediterranean diet rich in fruits, vegetables, whole grains, beans, nuts, olive oil and fish may be beneficial after brain injury. This is based on research suggesting it helps to maintain cognitive function as people age.

3.Which protein is good for brain?

Ans.Nuts such as walnuts, almonds, and peanuts, as well as sunflower and pumpkin seeds, are brain foods high in protein and omega fatty acids. Protein is the second largest matter in the brain, second only to water, so it is important to nourish your brain with protein rich foods.

4.Is Milk good for the brain?

Ans.Drinking more dairy milk may improve brain health in older adults, KU Medical Center researchers find. Older adults who drink three cups of dairy milk a day can increase their brain's level of a powerful antioxidant that helps protect the brain from the damage that accompanies aging and aging-related diseases.

5.What is normal IQ level?

Ans.IQ tests are made to have an average score of 100. Psychologists revise the test every few years in order to maintain 100 as the average. Most people (about 68 percent) have an IQ between 85 and 115. Only a small fraction of people have a very low IQ (below 70) or a very high IQ (above 130).

6.How do you unlock 100% of your brain?

Ans.How do you unlock 100% of your brain's capacity?

  1. Do exercise on a regular basis.
  2. Sleep very well at nights.
  3. Don't get away from social life and a good time.
  4. Manage your stress.
  5. Eat nutritiously.
  6. Train your brain.