Brain boosting foods are essential for improving concentration and memory. By incorporating the right meals and snacks into our everyday lives can help us stay healthy as well as productive. There are various food options that can help when studying. Here is a list of a few foods known to improve brain function:

Cacao

Dark chocolate is a great snack that is yummy with several health benefits. According to the CSUN Food Pantry, “Dark chocolate and cocoa have shown to potentially help reduce mental fatigue, improve blood flow to the brain and boost reaction time,” The key ingredient cocoa plays a significant role in these effects. The National Library of Medicine states the “Beneficial role of dark chocolate is entirely dependent on the characteristics of cocoa beans. They are rich in cocoa butter, but they also contain proteins and methylxanthines (caffeine and theobromine) along with minerals and antioxidants.”

It is important to remember that not all fats or sugars are harmful. As the CSUN Food Pantry explains, “Foods that contain sugar like dark chocolate or foods like avocados which contain unsaturated fats aren’t always a bad thing. It is the quality of fats, sugars, carbs and more that matter. Moderation is key, and it is important to have something balanced in your stomach to get through a big exam or assignment.

Fruits

Berries and citrus fruits, such as grapes and oranges, are rich in vitamin C and make refreshing snacks that enhance concentration and memory. According to Healthline, “berries contain compounds, including anthocyanins, that may enhance mental performance. Similarly, citrus fruits are highly nutritious and contain flavonoids which may have the ability to promote learning and memory, as well as protect nerve cells from injury, therefore warding off mental decline.”

Proteins

Food rich in protein–like eggs, salmon, nuts or dairy products are a great source of protein. According to Healthline, proteins are made of up amino acids, which are essential for brain health. They also are the building blocks for neurotransmitters that help regulate mood and concentration. Proteins can be found in many foods, including high protein options such as protein bars, shakes and cookies. The CSUN Food Pantry states, “Protein can help improve your mood and help you stay full.”

Greens

Leafy greens such as kale, spinach and broccoli are known for their brain boosting properties.  The U.S. The Department of Agriculture (USDA) says that “Vitamin K is an important vitamin for brain function.” Making these greens a great choice for boosting productivity and brain health.

There are various brain boosting food recipes available online, offering students a variety of ways to incorporate these foods into their diet. Smoothies are an especially popular option, as  they are easy to customizable and pack a variety of nutrients into one drink. For example, a spinach and berry smoothie provides a combination of greens and antioxidants in a single serving.

Students are encouraged to do their own research ingredients to find the best brain boosting foods that work with them. A balanced diet can support brain development but promote overall  health. Consuming the right foods can enhance focus and performance, helping students succeed academically.