Exam time is here, and we all have different strategies to study. We may like to create a study spot, make a timetable for subjects and revision, and manage our time effectively. Studying during exams can be stressful, often leading to missed meals, loss of appetite, and upset stomach, which may affect concentration and memory. Although our brain constitutes only 2% of our body weight, it utilizes 20% of our daily energy needs to fuel itself. Healthy foods add energy and nutrients to keep the body in optimal health, while certain foods also specifically improve cognition, boost the brain, and help with memory. Let’s explore some of these foods that have been linked to improved memory, providing you with the fuel needed for peak exam performance.
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A good diet can help maintain good memory.
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Here Are 11 Memory-Enhancing Foods You Must Have:
- Fatty Fish: Rich in omega-3 fatty acids, fish like salmon and trout contribute to brain development. Omega-3 fats improve brain function, thereby enhancing memory.
- Blueberries: Packed with antioxidants that protect brain cells from damage by reducing inflammation and oxidative stress. They contain flavonoids, which are potent antioxidants. Blueberries have been shown to improve memory and cognitive function. Incorporate them into your diet for a tasty and brain-boosting snack.
- Broccoli: High in antioxidants and vitamin K, broccoli supports healthy brain function. Include this versatile vegetable in your meals to ensure you’re getting a range of essential nutrients.
- Pumpkin Seeds: These tiny seeds are a great source of magnesium, iron, zinc, and copper, all of which are essential for brain health. Sprinkle them on salads or snack on them for a nutrient-packed boost.
- Dark Chocolate: Indulging in moderate amounts of dark chocolate has been linked to improved cognitive function due to its flavonoids, caffeine, and antioxidants. Opt for chocolate with a higher cocoa content for maximum benefits (70% and above), and keep the serving size small, around 1-2 pieces.
- Nuts: Packed with omega-3 fatty acids, antioxidants, and vitamin E, nuts like walnuts, almonds, and hazelnuts can contribute to better cognitive performance.
- Eggs: Rich in choline, a nutrient that is a precursor to acetylcholine, a neurotransmitter important for mood and memory regulation. Include eggs in your breakfast to kickstart your day with brain-boosting nutrients.
- Oranges: Loaded with vitamin C, oranges can help prevent mental decline and boost overall brain health. Add a refreshing burst of citrus to your diet to keep your mind sharp.
- Turmeric: The active compound in turmeric, curcumin, has anti-inflammatory and antioxidant benefits that may contribute to improved memory and attention span. Incorporate turmeric into your cooking or try a turmeric latte for a flavorful twist.
- Whole Grains: Choose whole grains like whole wheat, quinoa, brown rice, and oats, as they provide a steady supply of energy to the brain. The complex carbohydrates in these foods release glucose slowly, sustaining focus and concentration during long study sessions.
- Hydration: Drink plenty of water. Being well-hydrated keeps the brain fresh as it helps deliver nutrients to the brain more efficiently. It also removes toxins from the body. Additionally, dehydration can cause fatigue, slow brain function, headaches, and reduced concentration.
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When choosing the above foods to help you, remember to avoid high-sugar processed foods and sugary drinks. These can cause a spike in blood sugar followed by a steep dip, which will interfere with concentration. While these foods can contribute to better cognitive function, a balanced and varied diet, along with regular exercise and sufficient sleep, is crucial for overall brain health. By incorporating these memory-enhancing foods into your daily routine, you can support your brain’s optimal functioning and boost your chances of success in exams.
About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.
