That time of the year that has finally come to an end: finals. The jam-packed libraries on the Stern and Wilf campuses, high stress levels, the seven cups of coffee you consumed in order to finish that eleven page political science term paper that seemed like it would never be finished, and those stares that you gave to your upper classmates bragging about completing their last final in college.
Yes, we all have been there and done that.
When the hours got hectic and the studying seemed to never end, nothing seemed crunchier and yummier than a good study snack to help keep you focused and on the run. Are there any “magic foods” to help boost your brain and help make the grade? Research shows that these smart foods do, in fact, exist.
1. Whole grains. Choose whole grains with a low-GI (glucose index), such as oatmeal, pasta, and 100% stone ground whole wheat bread. GI is a measurement of how much foods that contain carbohydrate impact a person’s blood sugar. GI is ranked in percentage from low (0-55) to high (70+). A food with a high GI will raise blood sugar more than a good with low GI. Whole grains are ranked as low GI and release blood sugar more slowly into the bloodstream. Eating whole grains will help enhance memory function and keep you alert and focused through a long day’s worth of studying.
2. Nuts. Finding it to difficult to memorize all those anatomy terms? Grab some nuts and snack on! Nuts contain high levels of essential fatty acids (EFA) that will help your brain perform the best it can. Nuts are also rich in iron, which helps transport oxygen throughout the body, including the to the brain. With sufficient oxygen in your body and brain, you will feel more alert and less groggy, and will score a chance to improve your memory and ability to retain information. A minimum of one ounce of nuts per day is recommended.
3. Fish. Thursday Teriyaki Salmon Day just got better! Similar to nuts, fish contains high levels of essential fatty acids, the most common ones known as omega-3 fatty acids. These acids are important for good brain health. Our brains contain fatty acids and more of those nutrients will improve brain functioning. Eating fish can bring health in the future as well; studies in the “American Journal of Clinical Nutrition” show that eating fish regularly can reduce risk of dementia as one continues to age.
4. Berries. Not only are they delicious, they also help improve brain activity. Berries contain nutrients and antioxidants that move brain blood flow along. Nutrients and antioxidants in berries slow stress and inflammation in the brain and also prevent memory loss.
5. Spinach. Maybe spinach wasn’t one of our favorite foods growing up, but the nutrients contained in spinach are numerous. Spinach contains folic acid, commonly consumed to help prevent memory loss, Alzheimer’s disease, and reduce signs of aging
6. Pumpkin seeds. Having a healthy immune system will help keep you focused and alert to perform your best. Pumpkins seeds contain zinc, which is needed for a strong immune system, as well as nutrients beneficial for the eyes. Pumpkin seeds are also a great way to snack without having to feel the need to eat a large meal, and are much better than munching on oily chips or sticky treats.
7. Dark Chocolate. For all the dark chocolate-lovers out there, listen up! Chocolate contains cocoa beans rich in flavonoid plant pigments and antioxidants. Cocoa beans found in chocolate, dark chocolate especially, can improve blood flow to the brain, your brain’s ability to regulate memory. Endorphins in dark chocolate also help elevate your mood, making you feel more relaxed and chill than ever before. Too much chocolate, though, is not that healthy for you either: chocolate contains high levels of sugar and calories, negative health aspects that can override its possible benefits.
8. Onions. Research has shown that eating onions can help prevent memory loss due to a flavonoid plant pigment also found to in berries, quercetin and anthocyanins. Quercetin, found most in white and yellow onions as well as other foods, helps improve respiratory and cardiovascular health, helps fight against stress, and helps keep blood pressure at a healthy balance. Anthocyanins, found in red onions, help improve brain function and prevent against neural age-related complications, such as Alzheimer’s disease.
9. Legumes. Craving for a healthy snack while studying? Hummus and dip sounds like a go! Besides for being heart-healthy, legumes are brain- healthy. Beans, chickpeas, lentils, and kidney beans are rich in folic acid and fibers, and can thus help boost brain function and memory recall.
10. Water. As winter plows on, it’s important to stay hydrated. As a rule of thumb, make sure to drink at least two quarts of water daily and skip soft drinks. And while Starbucks may seem like a necessity to stay alert and focused, try to limit coffee, too. Staying hydrated by drinking water will help keep your body healthy and brain smart. Dehydration can cause negative effects in the long run to cognitive health. Dehydration in the future years of one’s life has shown to increase the risks of diseases such as Alzheimer’s disease and Parkinson’s disease. Water provides nutrients to the brain and helps get rid of unwanted toxins. By cleansing toxins and consuming nutrients, the brain will allow one to stay focused and alert. This can help improve memory recall and thinking skills.
As the new semester comes our way and midterms are looming in the future, it is important to eat healthy. Try to take short, quick study breaks when you feel the need to let the information sink into your brain or when you start to feel overwhelmed. Grab your books, your pens, your notes, and your study snacks, and let the science do the rest.