Did you know that the food (and drinks) we consume can have a huge impact on the way our brain works? If your brain isn’t receiving enough of the fuel it operates on, you are likely to feel tired, stressed, or irritable, and you may even have difficulty with concentration and memory. With the school year coming to an end and exam week creeping around the corner, it’s especially important to learn what foods fuel the brain so that you can think better, feel better, and achieve the goals you’ve set for yourselves. 

First and foremost, be sure you’re drinking water! Your brain alone is made up of 73% water and it is vital that you continue to replenish it to keep your brain functioning at its best. Wondering what that “magic number” is in terms of how many ounces of water to drink? According to this article from goodhousekeeping.com, you can calculate your optimal water intake by taking your weight (in lbs) and multiplying it by ⅔ (or 67%). Then, adjust this number according to how much exercise you’re getting. You should be consuming 12 additional ounces of water for every 30 minutes you work out. 

Now, let’s take a look at some of the nutrients that have proven to benefit our brain health along with the foods they’re abundant in. 

Protein

Protein is the second largest matter in the brain, next to water, meaning it is extremely important we nourish our body with foods containing large amounts of this nutrient. Proteins also help neurons in the brain communicate with each other, and in turn, will keep you performing at your best. Meat, fish, and eggs are just a few examples of great protein sources as well as nuts such as walnuts, almonds, and peanuts. 

Omega-3 Fatty Acids 

Omega fatty acids aid in building cells to maintain normal brain function in addition to helping with the storage of new memories through the creation of synapses within the brain. In fact, in this 2017 study, researchers were able to identify a connection between omega-3 levels and better cognition, or thinking abilities. It’s important to note that omega-3s are not something the human body can produce, but rather something that we must consume in our everyday diets. These fatty acids can be found in various nuts and seeds as well as oily fish and avocados. We’ve included a list of foods high in omega-3s below from The National Institutes of Health: 

• Cold water fatty fish such as salmon, mackerel, herring, tuna and sardines. 
• Nuts and seeds such as flaxseeds, chia seeds and walnuts. 
• Plant oils such as flaxseed oil, soybean oil and canola oil. 
• Fortified foods such as eggs, yogurt, certain juices and milk. 

Antioxidants 

Antioxidants, found in many fruits and vegetables, are essential to promoting brain health as they help to reduce inflammation and oxidative stress, according to Medical News Today. Antioxidants can also increase plasticity in the brain, which boosts learning and memory, as stated in this 2014 review. Berries such as blueberries, strawberries, and raspberries are a great source of antioxidants along with dark leafy greens such as kale and spinach. Ready for the best part? Dark chocolate can be added to this list as well! In fact, dark chocolate has up to 15 mmol of antioxidants per 3.5 ounces (100 grams), even more than blueberries and raspberries, according to healthline.com. That’s right, for all you chocolate lovers out there, here is your excuse to indulge during exam week (in moderation, of course). 

Exam Week Breakfast Guide 

Now that we’ve covered the basics, it’s time to plan for what is arguably the most important meal of the day: breakfast. We’ve compiled a list of easy, nutrient packed breakfasts that are guaranteed to help you crush those finals:

1. Avocado Toast with Eggs: Whip out a piece of whole wheat toast and pile on your favorite style eggs and sliced avocado. You can even top it off with a sliver of salmon. Serve with a side of berries to get a full serving of protein, antioxidants, and omega-3 fatty acids! 
2. Green Eggs and Ham Scramble: You can get creative with this one by adding your favorite leafy greens to scrambled eggs and ham – whether it be kale, spinach, or another source rich in antioxidants. You can even throw in tomatoes for an extra boost! This breakfast is packed with everything you need to kill those finals. 
3. Oatmeal Topped with Fruit: Oatmeal is protein and fiber rich, meaning it will give you the energy you need and keep you feeling full. Mix in some milk and top it off with your favorite fruit for a nutritious breakfast that will surely get you going. 
4. Yogurt Parfait: Lastly, try mixing your yogurt of choice with granola and fresh berries for a protein and antioxidant rich breakfast. You can also throw some chia seeds or flaxseeds on top!

Now you’re ready to take on the week! Let us know if you try any of the breakfasts and/or foods we recommended by tagging us on social media @myhotlunchbox! 

Written By: Shelby Candler

Photo By: Fakurian Design on Unsplash