Best Brain-Boosting Foods To Fuel Your Mind For Exam Season

With exam season rolling round again, there’s a good chance you’re looking for any way you can to get those marginal gains and boost your results!

First up, you should of course make sure your revision game is on point - check out our guide on How To Revise Effectively For University Exams for all the best tips and tricks.

Responsible for regulating functions like memory, concentration, mood, and decision-making, just like any other organ, the brain requires the right care and conditions to function optimally.

And one thing that has been proven time and again to help boost your brain power and improve focus is diet. Frontiers for young minds says: “The proper nutrition found in a healthy diet can improve many brain functions, while a poor diet can have a negative effect on our cognitive functions.”

So, what are the best foods to improve your brain function?

Fatty Fish

In terms of brain food, you can’t really beat fatty fish like salmon, tuna, and sardines. Rich in omega-3 fatty acids - particularly one called DHA (docosahexaenoic acid) - fatty fish contains nutrients that play a vital role in maintaining brain health by supporting the structure and function of brain cells.

Studies have shown that regularly consuming fatty fish is linked to improved cognitive function as well as a reduced risk of neurodegenerative diseases such as dementia and Alzheimer’s.

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Leafy Green Vegetables

It turns out that ‘eat your greens’ really is advice we should all be taking. Spinach, kale, cabbage and other leafy greens are all brilliant sources of brain-boosting nutrients like folate, vitamin K, and antioxidants.

Folate has been linked to better cognitive function, with evidence suggesting it can help improve memory and concentration - perfect for when you’ve got exams coming up! On top of that, leafy greens are also rich in fibre - super important in supporting a healthy gut, which, unusually has also been linked to improved brain health!

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Whole Grains

Another food group that has multiple health benefits is whole grains. Things like brown rice, quinoa, and oats are all rich in fibre which is not only good for your gut health, but also helps to regulate blood sugar levels and keep your brain energised. Whole grains also contain B vitamins, which are essential for brain health and contribute to good cognitive function.

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Nuts and Seeds

Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are all jam-packed with healthy fats, protein, and fibre, making them great for brain health. Omega-3 fatty acids in nuts and seeds support brain health, while protein and fibre help regulate blood sugar levels, keeping your brain fuelled throughout the day.

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Greek Yoghurt

Greek yoghurt is an excellent source of protein, calcium, and probiotics - beneficial bacteria that support a healthy gut. As already mentioned, a healthy gut has been linked to improved brain health. Try and go for a natural Greek Yoghurt and avoid any that have extra sugar added to them.

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Berries

Need something to boost your Greek Yoghurt’s cognitive credentials even further? Blueberries, strawberries, and blackberries are packed with antioxidants that protect brain cells from damage caused by free radicals. Also shown to have anti-inflammatory properties, studies have shown that berries can help to improve memory and cognitive function - so chuck a handful in your yoghurt in the morning and there’ll be no stopping you!

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Avocado

Nutrient-rich and a great source of healthy fats - including monounsaturated fats which support brain health - avocado is also packed with fibre, vitamins, and minerals, making it a versatile and delicious addition to your diet - just don’t go buying too many of these if you want to buy your own house one day…

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Eggs

A complete meal in themselves, rich in protein and healthy fats, eggs are the complete brain-boosting food! On top of that, they also happen to be a great source of choline, a component of acetylcholine which is a neurotransmitter involved in supporting memory and cognitive function.

Dark Chocolate

About time we had something sweet on the list - dark chocolate with a high cocoa content is rich in antioxidants called flavonols, which have been shown to have neuroprotective effects. Dark chocolate also contains caffeine and theobromine, which can help improve focus and concentration.

If you needed any more encouragement for this one, check out our article on how Drinking Hot Chocolate Can Actually Boost Intelligence.

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Turmeric

Used for centuries in traditional medicine for its anti-inflammatory properties turmeric’s active compound, Curcumin, may improve cognitive function, memory, and protect against neurodegenerative diseases like Alzheimer’s.

Generally, trying to incorporate more turmeric into your meals is safer than taking supplements, but it’s advised to consult with a healthcare professional before use as there are risks and side effects including stomach upset, nausea, dizziness, or diarrhea associated with consuming larger amounts of turmeric over a sustained period.