With finals lurking around the corner, students will go to great lengths to achieve that extra edge to help them ace those end of the semester exams. However, students often overlook one tool to help them study and perform better on exams: brain food.
Experts and nutritionists say there are easy, healthy ways to enhance the brain’s natural ability through foods that can be found in a student’s kitchen or local grocery store.
According to the American Dietetic Association Web site, the simplest way to increase academic performance nutritionally is to eat breakfast.
Breakfast provides the brain with the fuel it needs to function optimally. Studies have shown breakfast eaters perform better on tasks involving concentration, memory and problem-solving ability.
When deciding what to eat for breakfast, select complex carbohydrates for energy and protein for sustained energy. The protein will also provide blood sugar stability, helping you avoid the sugary “ups” and “downs.” Protein can be found easily in foods like cheese, nuts, eggs and meats.
The ADA suggests the following combinations for a power breakfast:
• pineapple chunks mixed with low-fat cottage cheese and a slice of whole-wheat toast with apple butter
• A whole-wheat English muffin topped with soft margarine and a hard-boiled egg
• Whole-grain or bran cereal with low-fat or skim milk and shaved almonds, served with a piece of fresh fruit
• Oatmeal topped with a sprinkle of brown sugar and walnut halves
• Multigrain pancakes or waffles topped with banana slices
• Nonfat yogurt topped with low-fat granola and dried apricots
For many students, however, breakfast often means a liquid meal of coffee, Diet Coke or Red Bull.
“I drink a lot of caffeine, especially Coke Zero,” said Lauren Vercelli, a junior in exercise science. “For some reason it really affects me.”
What most students don’t realize is these attempts to keep themselves energized through caffeine drinks and sugary snacks can actually be detrimental to not only their health, but their academic performance.
According to Collegiatetimes.com, an excess of caffeine can dehydrate the body, leaving an avid studier more tired than before that fifth cup of coffee.
“I make Cowboy Coffee,” said Ashley Jones, a junior in animal science. “It’s so strong that you can see your reflection in it because it’s so black.”
Also, refined carbohydrates, which are found in most candy and some fruits, can lead to ups and downs in blood sugar levels.
This instability in blood sugar directly affects a person’s mood – definitely not helpful when sitting down to study financial accounting or organic chemistry.
When trying to optimize brain performance, protein is not only an important aspect to a breakfast meal, but also to all meals of the day.
According to Newscientist.com, protein provides the brain with amino acids, which in turn makes neurotransmitters. Neurotransmitters are “biochemical messengers that carry signals from one brain cell to another.”
These messengers are sensitive to the types of food fed to the body, and the better protein provided to the body, the better the neurotransmitters deliver messages to areas of the brain.
During those long days in the library during finals week, students often find themselves hungry between meals.
“I love to snack when I study,” said Brittney Barlow, a junior in early childhood education. “My favorite snack is Triscuits and cheese. They hit they spot every time and they give me the energy I need to keep on studying when I really don’t want to.”
The ADA would approve of Barlow’s snack, recommending that the best snacks combine carbohydrates and protein in small portions to help the body stay fueled.
Choose combinations such as crackers and low fat cheese, yogurt and fruit, cereal and milk, or peanut butter and apple slices to stay energized and focused during study sessions.
Newscientist.com suggests trying fruits like strawberries and blueberries because they have been linked to improved concentration.
Studies have shown when rats were fed these fruits, the animals showed improved coordination, concentration and short-term memory.
