Top 10 Brain-Boosting Superfoods

vegetables in a bag

Studying is akin to a mental marathon, where your brain’s endurance is crucial to your success. To realize your greatest academic potential, your brain will require fuel in the form of high quality nutrients. By making smart dietary choices, you will boost your brain power, improving your alertness and sustaining your concentration throughout your long study sessions.

To keep your brain in great shape, stock up on these super snacks:

1. Oily fish

Oily fish, such as salmon, mackerel and sardines, are excellent sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research reveals that these two fatty acids can improve your focus and memory.

2. Lean meat

Lean meat, such as skinless turkey and chicken, contain an amino acid called tyrosine, which boosts your brain’s levels of dopamine and norepinephrine, making you feel more focused and alert.

3. Walnuts

Walnuts supply you with a lot of vitamin E, which may assist you in maintaining normal brain functioning.

4. Whole grains

Whole grain bread and brown rice promote optimum heart health, encouraging healthy blood flow to all of your organ systems, including your brain.

5. Spinach

Spinach contains an antioxidant called lutein, which may help to protect against cognitive decline. It is also rich in brain-protecting plant pigments called carotenoids.

6. Dark chocolate

Dark chocolate (at least 70% cocoa) contains an abundance of flavonoids, which help to lower your blood pressure and regulate your cholesterol levels, thus enhancing the blood flow to your brain. Its caffeine content may also help you to maintain your mental acuity.

7. Avocados

Avocados are a natural source of healthy monounsaturated fats, which play a role in improving the circulation in and around your brain. They also have the potential to lower your blood pressure, promoting optimal brain health.

8. Eggs

Eggs provide you with choline, a nutrient that assists your brain in creating acetylcholine, a brain chemical that improves your ability to store new memories.

9. Beets

Beets are inherently high in compounds called nitrates, which enhance the amount of blood that flows to your brain.

10. Blueberries

Blueberries contain antioxidants, which can improve your learning capacity by preventing mental decline in areas such as memory and focus.

Good study habits may hold the key to your success as a student. And healthy dietary choices will support your studies by maximizing your intellectual capacity. Superfoods can provide you with much of the nutrients you require to get through your study sessions, without sugars and stimulants like fast food or energy drinks. Next time you’re heading to the grocery store, add some of these items to your shopping list.

Written by Ashford University staff.


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