5 Foods to Fuel Your Study Sessions
Exam time can be a stressful time of the year. But, whether you are a last minute crammer or an early starter, eating the right foods can boost your brain function and mood. Not sure where to start? Here are our top five foods to power through your study sessions.
Oily fish
Salmon, tuna and sardines are oily fish rich in omega 3 fats. These fats are the building blocks for brain tissue and are linked to better memory, learning and mood. Try canned tuna as a filling for sandwiches and wraps or, top toast with sardines or smoked salmon. Short on time? Opt for salmon or tuna sushi when heading to the food court.
Rolled oats
Budget-friendly and versatile, rolled oats are a great low GI carbohydrate. This means they break down slowly and give your brain a steady stream of fuel across the day. Although porridge usually springs to mind first, try something different with our Strawberry Maple Chia Pods or Banana Berry Smoothie recipes.
Berries
The deep purple colour of berries is thanks to anthocyanin, an antioxidant which improves memory, enhances brain function and reduces cognitive decline. Berries easily pair with yoghurt or nuts for a snack and also taste incredible on top of cereal or salads. For those who have an extra ten minutes to spare, we recommend giving our Strawberry Chia Jam recipe a go.
Spinach
Leafy greens like spinach are rich in vitamin K which helps build structural pathways within the brain. Mild in taste, spinach is versatile and can easily be added to smoothies, sandwiches, omelettes, pastas… the list goes on! For a budget-friendly option, grab a packet of frozen spinach and you will be well on your way to better brain function.
Mixed nuts
Nuts are a fantastic source of brain boosting nutrients like iron and omega 3 fats. Standout varieties include cashews, peanuts and walnuts. Keep a packet on your study desk and in your bag for the ultimate brain fuel snack. Not a fan of whole nuts? Nut butters are just as nutritious but be sure to read the label for no added sugar and no (or low) salt.
It’s easy for food to fall last on your list of priorities during exam time, but good nutrition equals good cognition. Start with these staples and you will have a head start in acing that test. If improving your concentration, learning and productivity is one of your goals, book in with one of our Accredited Practising Dietitians.