Top 10 Brain-Boosting Food Perfect for Students
We know how difficult it is being a student. We’ve all been there. The late nights studying or completing projects. The days where we hardly ate anything just to make ends meet. The countless times we bawled our eyes out over every little thing. Yes, being a student is indeed stressful. It does a lot to the mind. In order to keep your sanity, make sure to have these brain-boosting food handy.
So what exactly are brain-boosting food? These are healthy food with plenty of nutrients. And all these nutrients and other compounds work together to make sure your brain functions the right way. They naturally help improve your memory. In addition, these food can improve your focus and concentration. And finally, these food can also protect your brain from various diseases and age-related issues.
There’s no denying it; each one of us is at risk for brain degeneration. Statistics show that for anyone who lives to be 85, the risk of developing Alzheimer’s disease is 50%. That’s a really big chance.
As early as now, we should make changes in our diets and consume more food that will help improve or cognitive function and protect our brains.
So without further ado, let’s get to the list. Take note this is not just for students. Anyone should stock up on these food to help their minds be healthier.
The first brain-boosting food in our list is wild salmon. This fatty fish is a good source of the omega-3 oil DHA. DHA plays a very important role in maintaining the health of brain cells. It also helps stimulate the growth of brain cells in the brain’s memory center.
Having a low DHA content increases the risk of Alzheimer’s disease and memory loss. Loading up on wild salmon will combat this, along with helping you manage stress and help produce the “good mood” chemical serotonin.
The omega-3 fatty acids make sure your brain is running smoothly and also improves your memory. Eating salmon can also prevent ADHD by improving focus.
Now I know that the taste of asparagus takes some getting used to. But if you set aside the taste factor, the healthy benefits that you get from this vegetable far outweighs it. As it has a high vitamin and mineral content, asparagus protects your brain against stroke, moderate cognitive decline (MCD), and Alzheimer’s dementia.
Asparagus also contains folate and the B vitamins. Folate is vital for proper brain function. In fact, according to a study by Tufts University, older adults with a good amount of B12 and folate in their systems performed better on a test of mental flexibility and response speed.
And finally, asparagus’s vitamin A content greatly helps in maintaining neuronal plasticity and cognitive function in adulthood.
Green Leafy Vegetables
Here’s another of the brain-boosting food to help you out. There’s plenty of options to choose from. Regularly eating veggies like spinach, Swiss chard, kale, lettuce, etc., can help in lowering the risk of dementia.
According to one study, adults who ate a serving of green leafy vegetables once or twice a day in a span of five years had slower mental deterioration than those who didn’t eat these veggies.
These veggies also provide the human body with folate. This vitamin lowers the levels of homocysteine in the blood. High levels of this amino acid triggers the death of nerve cells in the brain. Luckily, folate can effectively break down homocysteine levels.
Here’s another superfood whose flavor is an acquired taste. As much as a lot of people are wary about this root crop, it’s a great addition to our brain-boosting foods list.
The natural nitrates in beets boost blood flow to the brain. This means that beets help oxygen get to your brain. This helps to improve mental performance. This also slows the onset of dementia.
Beets also have choline, which help boost the neurotransmitter acetylcholine. This helps improve memory.
The high levels of vitamin K and choline found in broccoli will help keep your memory sharp, enhance your cognitive function, and improve brainpower.
An ongoing research also shows that compounds in broccoli can stimulate the renewal and repair of nerve tissues in the brain.
Broccoli also contains sulforaphane. In a recent study by Chinese researchers, the biomolecule sulforaphane has positive effects against common neurodegenerative diseases. These include increased inflammation, neuronal death, and oxidative stress. Sulforaphane also stimulates neural stem cell activity.
Blueberries and other berries are popular brain-boosting food. They have very high levels of antioxidants, which help fight against harmful free radicals that can do damage to the brain. The high levels of gallic acid in blueberries also protect our brains from degeneration and stress.
Tufts University also released a study that shows the regular consumption of blueberries can delay short-term memory loss.
Avocados are high in monounsaturated fats that protect brain cells. Their vitamin K and folate content help prevent blood clots in the brain, which helps you avoid stroke. These two also improve cognitive function, especially concentration and memory.
Avocados are also rich in vitamin E, which effectively lowers the risk of Alzheimer’s disease. Avocados also improve blood supply and oxygenation to the brain. Benefits are especially noted in the prefrontal cortex, the part of the in charge of critical thinking and planning.
The curcumin found in turmeric is what makes this a powerful brain-boosting food. It is an effective neuroprotective agent that can increase neural stem cell growth in the brain by as much as 80 percent.
Studies also show that turmeric helps in the recovery of brain function in neurodegenerative diseases like stroke and Alzheimer’s. Another study published in Pharmacognosy Magazine proves that turmeric also prevents and reverses the damage to the brain from exposure to toxic fluoride.
It’s no coincidence that the walnut is the exact shape of the human brain. The vitamins, minerals, and other nutrients in these nuts all work together to strengthen your cognitive health. Eating these nuts can improve mental alertness and help ward off Alzheimer’s disease.
In an article found in the Journal of Alzheimer’s Disease, it reports that eating walnuts is associated with better memory and brain function.
The antioxidants in walnuts also counteract age-related cognitive decline.
Are you surprised that chocolate is part of the brain-boosting food list? Well, they are. And they can do plenty for the brain. For one, dark chocolate boosts the production of endorphins, which are “feel good” chemicals. They also reduce the effects of stress.
The flavonoids in dark chocolate improve blood flow to the brain. That means it can boost your attention span, memory, problem-solving skills, and reaction time. This also prevents mental decline among seniors.
And finally, dark chocolate can improve memory, focus, and learning.