What to eat to boost your brain power

21/03/2016 10:00:00 AM

​Did you know eating certain foods can improve your ability to retain information and concentrate? So why not munch your way to better marks with these brain boosting foods?​​​

1. Oily fish

Bursting with omega-3 essential fatty acids, which have been proven to increase concentration and reduce mood swings, oily fish also reduces the likelihood of developing dementia as you age.  Go for salmon, sardines, flathead and trout.

2. Berries

Not only are berries full of antioxidants that reduce the amount of toxins in your body, they also contain phytonutrients and anthocyanins which increase the flow of blood and oxygen to your brain, making you sharper and more alert. Blueberries alone have been found to increase memory and concentration for up to five hours. In addition to blueberries; strawberries, raspberries, blackberries are all excellent choices.

3. Coffee

It's is no secret that caffeine rapidly increases our energy and ability to work faster. While the effects of caffeine aren't long lasting, there is no denying that it gives our bodies a fast and powerful energy boost when we need it. Just be wary of over-indulging and aim to keep caffeine levels to a healthy level, ideally limited to two cups of coffee a day.

4. Wholegrains

While refined carbohydrates like white bread and pasta can lead to fatigue and mental lethargy, however wholegrains have the opposite effect, fueling our bodies with long lasting energy. Wholegrains are low-GI, meaning glucose is released slowly into the bloodstream, giving you lasting energy for longer.  It is, however, important to balance carbohydrates with sufficient amounts of protein, as a diet too high in any form of carbohydrate will leave you feeling bloated and tired.  Brown rice, whole meal pasta, oats and bran are all low-GI wholegrain options to include in your study diet.

5. Spinach

Like berries, spinach and other leafy greens conta​​​​in high levels of antioxidants which increases brain function. Leafy greens are also high in vitamin B, carotenoids, and folic acid which are scientifically proven to aid memory, increase concentration, enhance overall cognitive function and reduce memory loss. Choose spinach, kale and broccoli, remembering the darker the leaf, the more good it will do you.

6. Chewing gum

Yes, we know gum is not a food. However studies have shown that chewing gum while studying can improve retention and concentration. One study in particular found that people who chewed gum while working on a stressful task were more mentally attentive than those who did the task without gum.

7. Nuts

The perfect brain boosting study snack. Nuts contain high levels of essential fatty acids that increases mental alertness and memory. Nuts also contain high levels of iron, vitamin E and 'good' fats. Go nuts for brazil nuts, almonds, pistachios and walnuts.

by Kate Telfer at 21/03/2016 10:00:00 AM in Ideas


Search All Articles