October/November not only marks the Jacaranda blooming season, but also marks exam season. Is it a coincidence that they occur at the same time? Many believe not – having a Jacaranda flower fall on your head is apparently the way to pass all your exams! Most of us have been there and understand the stresses of exams (with some of us still experiencing exam stress either vicariously or ourselves), and understand how nutrition plays an important role in supporting brain function.
To make things simpler, we’ve rounded up a list of the best foods to eat to boost focus.
The best foods to eat to boost focus
While this list of foods is nothing out of the ordinary and should work with most diets, it’s always a good idea to speak with your GP or nutritionist if you need a more comprehensive plan, or if you’re adding something completely new to your plate.
A balanced diet is key to keeping your body and brain functioning at their best, ready to take on difficult tasks, like learning information and focusing while writing exams. However, research has shown that certain foods may boost focus and mental performance.
Hydration
One of the most important things you should keep up with is hydration. This specifically means drinking beneficial fluids to keep your body hydrated. No amount of caffeinated tea, coffee, and energy drinks will hydrate you as much as water and electrolytes.
Even mild dehydration can lead to tiredness, headaches, brain fog, lower levels of concentration, and even heightened levels of anxiety.
Many health professionals and bodies recommend we drink six to eight glasses, or 1.5 to 2 litres, of water daily to be adequately hydrated. Uncaffeinated teas, fruit juices, or water bulked up with electrolytes are all very good sources of fluids to help you and your brain keep up with exam season.
The best foods to eat to boost focus
While no single food provides enough energy to magically boost your focus and concentration, there are a few known groups linked to positive brain health. Adding them to a balanced diet may just give you the boost your brain needs.
- Berries: Any berry high in anthocyanins, like strawberries and blueberries, has been found to improve mental performance, boost attention span, and improve concentration
- Citrus: Citrus like oranges and grapefruit are also high in anthocyanins like berries. These compounds have been found to slow mental decline, improve cognitive function, reduce oxidative stress, protect your cells, may regulate your circadian rhythm, and relieve inflammation. Pair with a source of protein and a healthy fat to fortify consumption.
- Dark chocolate: Cocoa-derived polyphenols, including flavanoids, are known to boost brain function. Snacking on dark chocolate products with moderate to low sugar levels may improve brain function, relieve mental fatigue, increase spatial memory, and enhance executive function.
- Nuts: Nuts are concentrated sources of healthy fats, protein, fibre, vitamin E, and zinc. These nutrients help keep you fuelled throughout the day, not to mention how they boost heart health – which, in turn, helps oxygenate and boost your brain.
- Eggs: Regularly eating eggs has been associated with higher short-term learning, memory scores, and attention. Whole eggs also contain Vitamin B12, which plays an important role in brain health.
- Avos: An excellent source of lutein, which improves brain function. Regularly eating them can help during exam periods.
- Fish: Omega-3s found in fatty fish are excellent sources of vitamin B12 and selenium – boosting memory performance and brain health. Research has found that just 8 grams of fatty fish a day can significantly improve brain functioning.
- Beets: Beetroots are high in nitrates, which your body converts to nitric oxide. This may improve proper nerve cell communication, blood flow and brain function. This all contributes to improved reaction time on mental tests.
- Vegetables: Consuming red, green and orange veggies is associated with better brain function and the promotion of overall health. Studies have found these veggies to include carotenoids, a beneficial plant compound that boosts brain function and intellectual ability.
The best strategy for exam diets is ensuring every snack, breakfast, lunch and dinner plate is balanced. Whole and fresh foods are the best sources of the nutrients necessary for optimum brain functioning. Keep processed foods and drinks to a minimum during this time.
