Brain Food

The night before exams can be incredibly stressful. When I have a lot going on the last thing I want to do is worry about what I am eating, but it becomes incredibly important that you are getting adequate nutrients before an test. Be sure to, “enjoy a wholesome dinner that fills you up and strengthens your brain power” (Sheehan, 2019).

But what does this mean? There are so many foods that contributes to your brain power. Harvard Health tells us that, “Green, leafy vegetables… such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene” (Harvard). All four of these nutrients aid in higher brain function, as well as help to slow cognitive decline.

Another food that comes highly recommended for increased brain function is omega-3 fats. The night before your big test think about cooking up some salmon or trout, like this! Omega-3’s are the main component in fish oil, and according to the Cleveland Clinic, “People who took 900 mg of [fish oil] made as few mistakes on a memory test as someone 7 years younger would have” (Roizen). Not a fan of fish? That’s ok because omega-3’s can be found in many more food items. Walnuts are the next best choice after fish. Not only do these small nuts deliver for brain health, but they also help lower cholesterol! Walnuts can easily be included in many of your favorite dishes.

My personal favorite brain food is also my favorite study aid. That’s right, I mean coffee. The Cleveland clinic states that, “People who drank at least 3 cups a day were 65% less likely to develop Alzheimer’s or dementia than those who were less caffeinated,” which is very encouraging for my love of coffee (Roizen). Everything in moderation though. I do not recommend staying up all night drinking 10 cups of coffee to get your brain in working condition. But of course don’t skimp on the brew the morning of.

As important as it is to eat the right things leading up to a test, all that could be for nothing if you take in too many foods with the opposite effect. The biggest thing to try and avoid is sugar. This is much easier said than done, but there are a few simple ways to cut unnecessary sugar out of your life. Start by cutting out soda, but if that seems to difficult slowly, “[transition] to an artificially-sweetened, 0 calories version,” and begin to wean off that way (Roizen). Another easy way to cut out sugar is to avoid processed candy and dessert. These are also loaded with sugars that could cloud your mind and make it harder for your brain to function at its best.

Moral of the story is try to eat a nutritious meal the night before a big test. Feeding your body the nutrients it needs to function at its highest form is key to preforming well on a test. Adequate nutrition keeps your mind clear and your body functioning properly. If you eat greasy chicken strips the night before and a donut on your way to a test, odds are your body is not functioning in your favor but feed it what it needs, and you’ll be set up for success.