A proper diet has great influence when it comes to studying for that much-feared exam. As much as the desire to eat pizza, a hamburger full of bacon, fries, ice cream, and soda is huge; there are good foods for memory, which aids learning, assimilation, and reasoning.
Putting them in the diet can help a student who studies. A healthy and adequate amount of food contributes to learning. Some foods stimulate memory, reasoning, and even help to improve concentration.
The food eaten directly impacts people’s brains and mental health. The physical disposition also suffers interference depending on the nutrients that are absorbed.
3 Tips for a better memory
Stop smoking: We all know that smoking is fundamentally not healthy. Our memory is involved in harmful activity when smoking. Anyone who smokes more than two packs of cigarettes a day doubles their risk of developing dementia later.
Reduce alcohol consumption: We should also always simmer down a bit when it comes to alcohol. Too much of a good thing can have a massive impact on our brains. If a lot of liquor flows in one evening, the nerve cells’ neurotransmitters can no longer dock to the brain cells—the result: short-term memory loss, better known as a film tear. Long-term consumption also damages long-term memory, nerve cells die, and the brain’s overall performance drops. The spatial orientation, language skills, and feelings are also affected.
Literarily feed the brain: With the right diet, memory performance can be improved in the long term. There are lots of food, such as complex carbohydrates required for our brain to function optimally. Also, we should always drink enough so that the head and body are adequately oxygenated and well supplied with blood.
Having established the things to do to improve the brain and memory, we will now focus on types of food that can aid the memory.
Types of food to improve memory
Here are sixteen types of food recommended to be included in the diet that can help with studies’ performance:
Sufficient fluid should be drunk so that the flow of information between cells and synapses flows particularly well. Water keeps the thinking power stable, and the brain fit even with increased performance! The brain largely consists of water and has to be supplied continuously with fluid. Whoever drinks a lot of water ensures that enough oxygen to be transported, and the brain performs at its best.
Protein, naturally found in eggs, is particularly important for the activation of nerve cells. Protein forms messenger substances that the brain needs for the activation of the gray cells. The gray cells must be activated to perform all kinds of tasks in the body, and the brain can perform actively. Eggs can be processed in many delicious recipes, so there is something tasty for everyone!
Vitamins are an important part of everyday nutrition, but they also keep the gray cells fit. The different vitamins have different tasks. Some, such as vitamin C, support thinking, others, such as vitamin E, have a kind of protective function through free radicals. Vitamin B increases the release of various neurotransmitters and promotes the transmission of stimuli between the individual cells. Raspberries, blueberries, and strawberries, in particular, promote this signal transmission. Berries can be wonderfully processed into smoothies or combined with oat flakes and curd cheese!
Nuts are the classic student food! They contain tons of important and valuable active ingredients that benefit our brain. Thanks to omega-3 fatty acids, we can remember better, and it is easier for us to learn. Amino acids support nerve cells in communication and promote brain performance. At the same time, the memory is strengthened. Those who snack on nuts can also concentrate better.
Walnuts: Due to their high phosphorous content, walnuts become the most effective nuts if we think about mental performance. Walnut is quite fantastic for our memory.
The high nitrate content of carrots has a positive impact on brain performance. Nitrate and nitrites are converted and improve blood flow. As a result, more oxygen is transported to the cells, and we become more efficient. Carrot juice promotes blood circulation and also helps against forgetfulness.
Oatmeal is the perfect breakfast for every student! On the one hand, because complex carbohydrates prevent cravings and weakness and on the other hand because oatmeal is a great source of energy! The carbohydrates also help with concentration problems and nervousness. Magnesium, iron, and vitamin B ensure good synapse connections at the ends of the nerve cells.
Almost everyone already knows the unique powers of spinach. The iron it contains is a real brain-builder! As already described, oxygen transport plays an important role. Iron promotes this transport and increases brain performance! Furthermore, vitamin E and folic acid protect our brain and strengthen it sustainably.
Apples are delicious and are highly recommended by doctors. The apple protects against mental exhaustion and strengthens the memory. Quercetin is a substance that protects the brain’s nerve cells from damage. This is also contained in the apple. Also, the immune system is strengthened, and the doctor is kept away!
Broccoli – is commonly regarded as the fountain of energy for the brain! Vitamins, minerals, and phytochemicals ensure mental fitness. These active ingredients provide energy replenishment and stimulate the oxygen supply to the nerve cells. Nerve strands are built up and strengthened thanks to vitamin C and vitamin B6; at the same time, these vitamins stimulate protein building blocks’ metabolism!
Quark contains a large amount of lecithin, which is an important messenger for processes of thinking. So that we can think clearly, our brain must be supplied with sufficient lecithin. In particular, lean milk products have a positive and, above all, healthy effect on our body and especially our brain. Quark is a great basis for a wide variety of dishes and snacks, as it can be refined in many ways with fruit and vegetables. A real power breakfast is created with bananas, oatmeal, and berries!
Tuna, swordfish, bonito, sardines, mackerel, anchovies, or salmon are some of the bluefish that should be part of the daily diet to improve brain performance thanks to their high content of Omega fatty acids. Although, remember that large blue fish such as swordfish or tuna are not recommended to consume daily due to their high concentration of heavy metals.
12. Extra virgin olive oil
Some studies have currently discovered that it is a fundamental ingredient for the proper functioning of the brain, both to protect it from cognitive deterioration and to keep its neural connections in good condition.
13. Black beans
All types of beans are a great source of protein, but black, in particular, contains an extra dose of magnesium and folic acid. Scientific studies carried out on laboratory animals have shown that magnesium can fight brain diseases that arise with advancing age, such as the dreaded Alzheimer’s. Also, the consumption of black beans improves all blood circulation, including in the cerebral veins.
Did you know that belly and abdominal fat and harming your spine can also cause problems for your brain? Over time, this fat starts to accumulate in the coronary arteries, and thereby impairs the blood and oxygen irrigation to the cerebral arteries. It may seem strange, but the best way to combat this fat is to consume fat – but the healthy one, of course, like the one found in avocados (remember to consume it moderately, as it is a fruit with high calorie).
15. Cherry tomatoes
Red foods are rich in carotenoids, amino acids that strengthen the cognitive system and, like vitamin K, strengthen memory. One of them is lycopene, found in the skin of tomatoes. The cherry type has more concentration of this substance than the common ones, so it is good for the brain. Lycopene is still useful for preventing inflammation and helping to fight depression.
16. Green tea
This is arguably one of the best nutrients to take care of the body and mind. Taken as an infusion, it is a natural tea low in caffeine and with a high content of antioxidants. It also acts against nervousness, and it is attributed to anxiolytic powers since it gives us dopamine, an essential substance for the brain that helps us relax more easily.
The foods we have mentioned are just a few of the long list of foods that can help in enhancing your memory while in college. A regular, fresh, and balanced diet keep the brain and body fit! With all that has been talked about, it is vital to think about the small but significant breaks in between.
We hope with this list; you will start focusing on your dieting plan in college to ensure a healthy lifestyle.