Summary
- What is meant by brain foods?
- The different types of vitamins and minerals required by the brain
- Various foods containing important vitamins and minerals.
Believe it or not, eating certain foods can activate your brain cells and help to boost your memory power. You may wonder how certain foods can activate while some other foods can work negatively on your brain cells.
Well, this is a scientifically proven fact and for years together health workers and scientists have made groundbreaking research on the matter.
Before we get into the details of the best brain boosting food for students, let’s look at the anatomy of the human brain.
The human brain is like the computer’s central processing unit. The brain controls the other parts of the human body, both physically and menatlly. It is the brain that decides movements, thoughts and actions.
The average human brain weighs around 3 pounds and measures upto 15cms long.
8 Amazing Brain Foods for Students
Given that the brain is where most of your body’s activities take place, it is evident that the brain is what requires the most nutrition to function.
Although, as a student, it is important to keep an overall healthy body and mind, eating the right kind of brain food can boost your memory and help you study better.
There are particular kinds of nutrients in food that directly contribute to the best brain food for studying.
1. DHA or Docosahexaenoic Acid
DHA is the most abundantly found Omega 3 fatty acid found in the brain cell membrane. It helps in the growth of brain cells and boosts memory power.
Omega 3 fatty acids support memory and overall brain health. It also prevents certain disorders such as dementia and other brain ailments. Omega3 fatty acids are considered as one of the best brain development foods.
Here are some of the best brain food for students that contain high levels of omega3 fatty acids
- Fish
- Walnuts
- Flax Seeds
- Soy beans
- Chia Seeds
- Brussel sprouts
- Spinach
2. Iron
Iron, an important nutrient in food, is said to improve the hemoglobin levels in the body. Haemoglobin is a protein molecule that is found in the red blood cells that helps transport oxygen to the rest of the parts of the body.
Apart from improving levels of hemoglobin in the blood, iron also contributes to the production of chemicals in the brain or neurotransmitters.
Studies revealed that iron supplements improved concentration and attention levels.
The benefits of iron as brain foods for students is innumerable. Iron is also essential in making DNA which is required for fetal brain development. And is also necessary for cognitive activities.
Listed below are some of the brain boosting foods for students that are rich in iron:
- Cereals
- Shellfish
- White beans
- Apricots
- Spinach
- Unsweetened chocolate
- Mushrooms
3. Flavonoids
Flavonoids are antioxidants which help to remove toxic substances in your body. Flavonoids also improve brain health.
Recent research has shown that flavonoids increase blood flow to the frontal cortex of the brain. An increase in blood flow to this area of the brain that is involved in planning and decision making.
Flavonoids are also known to improve cognitive performances. These cognitive performances include memory and working speed.
Among the brain boosting memory foods for students flavonoids are contained in
- Onions
- Unsweetened cocoa
- Tomatoes
- Lettuce
- Broccoli
- Tea
- Peaches
- Apples
4. Vitamin D
Another brain booster food for students is Vitamin D. It helps in the absorption of calcium and phosphorus. It is used in the body to maintain strong bones.
There is also a correlation between Vitamin D and brain health. According to a research article published in the US National Library of Medicine National Institute of Health, Vitamin D is an essential micronutrient for bone growth and regulation of calcium homeostasis.
It not only plays a vital role in skeletal growth but also has other critical biological actions in neurodevelopment and function.
A study went on to show the effect of vitamin D on early life brain development. In May 2018, a study conducted by Yates et al. shows that deficiency of vitamin D in maternal and offspring shows some disabilities in early life including learning and memory problems and grooming behaviours.
Some of the food rich in VItamin D are:
- Orange Juice
- Oatmeal
- Cheese
- Almond milk
- Yogurt
- Egg yolk
Natural Sunlight is also a good source of Vitamin D. The body uses this natural source of Vitamin D by absorption through the skin.
Many people can get the required amount of Vitamin D from sunlight by being outdoors for a considerable duration of time.
5. Vitamin C and E
Vitamin C and E are considered as part of the best brain booster food for students. Apart from being antioxidants that help to decrease toxic substances that result in bone damage, Vitamin C and E benefit brain memory. They protect the brain cells from degenerating.
A research conducted, revealed that cognitive functions were worse in adults with low levels of Vitamin C
Foods you can eat which are rich in Vitamins are:
- Broccoli
- Citrus foods
- Kiwi fruit
- Cauliflower
- Strawberries
6. Zinc
Zinc is considered one of the best food for brain development. Zinc is said to have properties that boost memory power and provide stability to cognitive performance.
Zinc is an important link between the neurons and the hippocampus of the brain. Hippocampus is that part of the brain that stores memory.
This performance of this part of the brain can be boosted to perform better by eating the right kinds of food.
Foods that are rich in zinc are:
- Cashews
- Soybean
- Sunflower seeds
- Swiss cheese
7. Calcium
From a very young age, we have been trained to realise the benefits of calcium for teeth and bones. Apart from this Calcium is also considered one of the best brain food for students.
It helps the brain communicate with the nerves and is considered a good brain boosting food for memory.
According to an article published in the US National Library of Medicine National Institute of Health, Calcium is a universal messenger of extracellular signals in a great variety of cells; it regulates several neuronal functions, such as neurotransmitter synthesis and release, neuronal excitability, phosphorylation and so on. Calcium is also involved in long-term processes, like memory.
Some of the best brain food for students that are rich in calcium are:
- Evaporated milk
- Soybean
- Spinach
- Amaranth
- Flax seeds
- Green moong
- Curds
8. Choline
Choline is considered as one of the best brain development food. Naturally, the human body produces only a small amount of choline.
However, the human body requires a larger quantity of choline in order to provide the best brain boost for students.
There is a large variety of food that contains choline required by our body
- Eggs
- Cod fish
- Chocolates
- Cauliflower
- Broccoli
- Chicken
- Spinach
- Nuts like cashews Almonds
- Seeds
Conclusion
Our brain is a super machine, working constantly to keep an overall healthy body. The brain is not only a storehouse of memory but also helps to perform various other cognitive functions.
It is therefore evident that the brain must be looked after at all times. Providing the brain with the best care, through nutritious food, is most important.
Brain food boosts your energy and helps you to focus. Apart from the nutritious food, always remember to regularly hydrate yourself with water.
Water improves all body functions including problem solving and quick thinking.
