By Thomas Wong
You’ve studied and crammed, but do you ever feel like you aren’t getting enough from what you’re putting in? It might be your diet. Just like the rest of your body, your brain needs exercise (through activities like studying) and proper nutrition to work at its best. Feed your brain with these top 5 power foods:
5. Water
Your brain, like the rest of your body, is made up of 75% water, and even slight dehydration can cause fatigue and the release of stress hormones. These two things block your ability to think clearly.
Recommended: 6-8 cups of water per day
4. Beans
Glucose is the most important “fuel” source for the body. Beans, which are high in fiber, help control glucose levels in the blood. Maintaining a constant and steady supply of glucose to feed the brain is important for maximizing its efficiency.
Recommended: ½ to 1 cup of beans a day
3. Avocados
These are high in antioxidants and monounsaturated fat, both of which are great for your brain. Found in most fruits and vegetables, antioxidants help fight brain deterioration, which happens as you get older. The fat in these fruits contributes to healthy blood flow, which will help supply your brain with fresh nutrients and oxygen.
Recommended: 1/4 to 1/2 an avocado a day
2. Blueberries
These are one of richest fruit sources of antioxidants. Unlike avocados, they are also low in calories. Studies have also shown that having a diet rich in blueberries significantly improves both learning capacity and motor skills.
Recommended: 1 cup of fresh, frozen, or freeze-dried blueberries a day
1. Salmon, trout and sardines
Almost all small to medium sized fish are rich in omega-3 essential fatty acids, which are important for making and maintaining neurons (brain cells). Studies have shown that eating these fatty acids regularly helps individuals learn faster and retain information longer. Eat large fish like tuna in moderation though: They are high in heavy metals, which can be toxic if eaten too frequently.
Recommended: 2-3 servings of fish a week