Ace your exams by eating foods that fuel your brain
The end-of-year exam season is one long mental marathon and healthy eating habits are essential. But did you know that what you eat and drink can affect your exam performance? Certain foods can give you an edge by fueling your brain while improving your memory, energy levels and concentration.
Bianca Tromp, Dietician for FUTURELIFE®, explains the importance of optimal nutrition when preparing for an exam, to ensure you nourish both your body and your brain.
“You wouldn’t start a Formula One race on an empty gas tank – well, the same applies to your exams,” she says. “For peak mental performance, you have to ensure that you are providing your brain with the appropriate fuel to keep those neurons working at maximum speed.
To keep your brain in tip-top shape and your neurons at optimal levels, here are Bianca’s top brain food choices:
1. Protein
Protein does not only hold benefits for physical performance, but for mental performance as well. One of the best proteins to feed your brain is eggs as they are high in vitamin B12, choline and selenium which all promote brain function. Other high protein sources include beans, soy, chicken, fish, beef, mutton, lentils, chickpeas and pork (amongst others). These foods will also help keep hunger at bay during an exam. If you’re feeling too nervous to eat, a FUTURELIFE® High Protein Bar or Shake will ensure that your brain gets the punch of protein it needs.
2. Fruit rich in antioxidants
Certain fruits such as oranges, peppers, guava, kiwi, tomatoes and strawberries contain high amounts of vitamin C, which help to protect the brain and support overall brain health. In addition to vitamin C, berries also contain flavonols which help improve mental performance. So, add a handful of berries to your morning cereal or nibble on some delicious blueberries as an on-the-go snack or while you are studying.
3. Healthy fats
Yes, that’s right, fats can be healthy too! Avocado, nuts, seeds, olives (and their oil) as well as fatty fish (salmon, pilchards, sardines) are high in healthy fats, including omega-3 fatty acids which are instant brain nutrition! An absolute must during exams. Snack on nuts while studying or pack a small container of nuts to nibble before you start writing or enjoy a bowl of FUTURELIFE® Granola Crunch Smart Food Nut and Seed before you leave home. It’s the smart thing to do.
4. Vegetables
Leafy greens such as spinach, lettuce and broccoli contain brain-protecting compounds and promote brain health but while some find these veggies delicious, many don’t. To ensure you are getting your five veggies a day, you can disguise their goodness in a tasty stew or a satisfying soup. Your brain (and your gut) will thank you for it!
5. Water
Did you know that drinking water has been linked to faster decision-making and improved brain performance? It increases blood flow and oxygen to the brain which improves concentration and supports memory function. So, make sure you always have a full water bottle with you.
6. Exercise regularly
Exercise will improve blood circulation and improve memory and concentration, so make time to exercise during study breaks. Even short sessions of cardiovascular/ aerobic exercise would do the trick.
You may not be able to control the questions that will appear in your exams, but you can ensure that you are getting the best nutrition you need for sound brain health. You are what you eat, it’s as simple as that. But if you do find it difficult to balance your diet with the right nutrition, you can always depend on FUTURELIFE® Smart Food.
“To ensure that both your body and your brain are getting the nutrition you need, the FUTURELIFE® range of scientifically-formulated Smart Food products is high in omega-3 fatty acids and has added vitamins and minerals to meet your daily requirements. Convenient and nutritionally balanced, it’s a meal or snack that’s suitable for the whole family,” says Bianca. “FUTURELIFE® Smart Food really does provide everything you need to ensure your brain is firing on all cylinders this exam season.”
For more information on the FUTURELIFE® Smart Food range, visit www.futurelife.com
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