A** Fatty fish
Salmon, trout and sardines are good examples of fatty fish that are rich sources of omega-3 fatty acids. This is a brilliant result for the brain as it uses omega-3s to build brain and nerve cells. In fact, these fats are essential for learning and memory, helping to improve mood and protect the brain against decline. No wonder fatty fishes make the best study partners!
Coffee learning curve
The brain is very fond of two things found in coffee; antioxidants and caffeine. (Good job, because we bet you’re very fond of your morning latte too). Caffeine keeps the brain alert by blocking adenosine, the chemical that makes you sleepy. It also sharpens concentration for those exam conditions. However, go easy on your daily intake as too much can also have negative effects on mind and body, as well as your sleep quality.
Gold star for blueberries
As far as superfoods are concerned, blueberries are right up there. And as fuel for the brain, they’re pretty awesome at achieving high grades too. This is because they contain anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Some of these antioxidants have been found to accumulate in the brain and are suggested to help improve communication between brain cells. Also suggested to improve memory, a portion of them on your cereal or in a smoothie will be a great addition to any study session.
Packed with plant compounds with reported antioxidant and anti-inflammatory properties, this leafy green is always on the side of team you. It is also a good source of Vitamin K, which is involved in the formation of fatty molecules called sphingolipids that are relevant for optimal brain function. Perfect when it comes to revising and nailing that next assignment.
Top marks for turmeric
This spice is not only the key ingredient in curry powder but also for your brain too. Its active ingredient, curcumin, has been shown to be able to directly enter the brain and may benefit the cells there - improving memory, mood and helping new cells to grow. So, before you start studying, open your mind to having a turmeric latte or tea – your brain (and taste buds) will love you for it!
Homework and a handful of pumpkin seeds
Who’d have thought that something so tiny could help you and your studying so much! Not only are they a brilliant of source of iron and zinc (which contribute to normal cognitive functions) but they also contain powerful antioxidants that protect the brain and body from free radical damage. Study notes – check. Textbook – check. Handful of pumpkin seeds – check, check, check!
Orange is the new grey (matter)
All the daily vitamin C you need can be found in just one medium orange. Crazy but true. And seeing as though vit C is a key factor in preventing mental decline, it’s worth stocking up that fruit bowl, especially with exams coming up. A powerful antioxidant that helps fight off the free radicals that can damage brain cells, you can also find this super vit in other yummy fruits like strawberries, tomatoes and kiwis.
A lesson in nuts
Eating nuts are not only great for the heart but for the brain too. Nut nutrients such as healthy fats, antioxidants and Vitamin E all go towards boosting brain power and keeping it nice and healthy. Walnuts in particular, as they contain omega-3 fatty acids (and we already know how brilliant they are for the cerebrum, right?).
Dark chocolate dissertation
Perhaps our favourite of all brain foods (#sorrynotsorry) - dark chocolate is the sweetest way to keep your brain ticking over nicely during study time as it contains flavonoids, caffeine and antioxidants. The flavonoids in chocolate gather in areas of the brain that deal with learning and memory and are known to enhance them while helping slow down mental decline. A mood booster too - seriously, what’s not to love here?
Intellectual about eggs
Eggs are a rich source of B vitamins and an important micronutrient in the body called choline that helps regulate mood and memory (egg yolks being amongst the most concentrated sources of this nutrient). Studies have found that higher intakes of choline may influence better memory and mental function. So, whether you fancy them boiled, poached, sunny side up or over easy, getting more into your diet around study time would be an eggs-ellent idea!
Swisse Me & exam brain fuel
Our Super Me bundle scores high marks when it comes to everything you need snack-wise around study and exams. 8 tasty superfood pouches packed with antioxidants designed to detox and recharge body and mind with every squeeze. From chia and spinach to beetroot with collagen and magnesium - we’ve handpicked brain-boosting ingredients that will help see you through these challenging times. Plus, there’s also our pocket-size Artichoke shot for another hit of goodness and source of fibre.
Good luck, happy squeezing and see you on the other side!