As exam season begins, students often get caught up in studying and planning revision schedules, yet many overlook an equally important factor: nutrition.
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Food is not just fuel for the body—it plays a vital role in enhancing brain functions such as concentration, memory, and alertness. Just as a Formula 1 driver cannot begin a race with an empty fuel tank, the brain cannot function efficiently without proper nourishment, according to Al Jazeera Net.
Still, many students rely on fast food or sugary snacks that offer a quick energy boost followed by a sudden crash in focus and energy.
So, whether you’re a student aiming to concentrate or a parent concerned about your child’s performance, pay close attention to what goes into the body. Your food choices could be the key to excellence—or the reason for decline.
How Does the Brain Get Nourished?
The brain is one of the most energy-demanding organs in the body. Though it only accounts for about 2% of body weight, it consumes around 20% of daily calories. Unlike other organs, it cannot store energy, which means it needs a constant supply of nutrients to support its cognitive functions.
Key nutrients for brain health include:
Stable glucose as the primary energy source
Essential fatty acids to support nerve cells
Proteins
B-complex vitamins
Antioxidants that protect the brain from damage and oxidative stress
Foods That Enhance Mental Performance During Exams
Proper nutrition plays a pivotal role in boosting cognitive performance. It helps regulate mental energy, supports prolonged focus, and reduces stress—critical factors for achieving academic success during exams.
Here are some nutrients that promote balanced brain function:
Fatty Fish:
Fatty fish like salmon, tuna, cod, and sardines are rich in omega-3 fatty acids, which are crucial for building neuronal membranes and improving communication between brain cells.
These fish support memory and cognitive performance, and may help reduce the buildup of beta-amyloid protein, associated with Alzheimer’s disease.
For cognitive benefits, it's recommended to consume fatty fish twice a week, preferably fresh and low in mercury.
Dark Fruits and Vegetables:
Foods like blueberries, spinach, broccoli, and dark cocoa are packed with antioxidants and vitamins that combat oxidative stress and improve blood flow to the brain, enhancing focus and cognitive function.
Blueberries, in particular, contain flavonoids that protect nerve cells.
A study conducted at Brigham and Women’s Hospital, Harvard University, showed that consuming two or more servings of berries per week can slow memory decline and improve cognitive efficiency.
Complex Carbohydrates:
The brain needs a steady supply of glucose as its main energy source. Whole grains like oats, brown rice, and whole grain bread are ideal as they release glucose slowly into the bloodstream, helping maintain steady concentration levels and preventing mental fatigue.
These foods are also rich in B vitamins essential for brain health and are excellent for exam-day breakfasts.
Light Proteins:
Foods like eggs, yogurt, and nuts are sources of light, easy-to-digest proteins that provide the amino acids needed to produce neurotransmitters like dopamine and serotonin. These enhance alertness and improve mood.
Even a simple breakfast of one egg can significantly impact focus throughout the day.
