5 Foods to Eat Before Studying

Top Foods for Studying

Walnuts: Remember & Recall Information  

Walnuts are rich in so many good nutrients for you brain such as omega-3 fatty acids and vitamin E. Specifically, the omega-3 fatty acid found in nuts is called alpha-linolenic acid (ALA). Research supports ALA is linked to better memory and improved cognition, making it helpful for remembering and recalling information.  

Nuts also contain vitamin E, which acts as an antioxidant as well. Antioxidants help protect brain cells from oxidative stress, which is shown to cause cognitive decline. Eating antioxidants helps ensure your brain is staying healthy. 

Berries: Reduce Stress & Improve Concentration  

Blueberries, blackberries, raspberries, and strawberries are rich in something called flavonoids. These flavonoids act as antioxidants in the body. Just like vitamin E in walnuts, these flavonoids help to protect the brain from oxidative stress.  

Flavonoids are also shown to have anti-inflammatory properties, which is important as inflammation is linked to an impairment and decline in cognitive function. Research also suggests berries increase blood flow to the brain—this means more oxygen and nutrients are being delivered to brain which supports cognitive performance and concentration.  

Fatty Fish: Enhance Memory & Attention   

Fatty fish (salmon, tuna, mackerel, sardines, etc.) are full of omega-3 fatty acids. Unlike nuts, fatty fish contain eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are fatty acids shown to enhance brain function, memory, and attention. DHA specifically is needed for myelin formation, the fatty insulation around nerves, which supports overall brain structure and function.  

Leafy Greens: Protect & Help Function   

Spinach and kale are full of important nutrients such as folate, lutein, and beta-carotene. Folate (vitamin B9) is a crucial vitamin needed for healthy brain function. Folate is a necessary component for neurotransmitters and myelin formation. Lutein and beta-carotene are carotenoids, which act just like antioxidants. Like the other foods mentioned, antioxidants are important for protecting the brain and ensuring optimal cognitive function. 

Whole Grains: Sustain Energy  

Whole grains (which include brown rice, oats, barley, whole wheat, quinoa, and more) are great for studying because they are an excellent source of fuel for the brain. Whole grains are full of complex carbohydrates which provide a slow but steady release of glucose for the brain. This means whole grains can help with sufficient and sustained energy for the brain and prevent any premature energy crashes.

Whole grains are also rich in B vitamins, such as folate, which is important for proper brain function. Lastly, whole grains are packed with fiber. Research shows that fiber is necessary for feeding the bacteria in the gut and keeping it healthy—which a healthy gut is linked to improved cognitive function as well.