Consider your brain to be the command and control center of your body. You can breathe, talk, think, feel, and hear things under its control.

Because this super organ is capable of so much, it's no surprise that it requires a lot of energy to keep everything working perfectly. According to 2011 research, your brain consumes 20% of your body's nutrients. For an organ that makes up only 2% of your body weight, that is a reasonably large energy budget.

Unless you're starving, your brain's preferred energy is glucose (a simple sugar and a component of carbohydrates). As a result, what you eat instantly provides the primary energy source for your brain.

Furthermore, there is scientific proof that there is a powerful link between your intestine and your brain (the gut-brain axis), which influences brain health.

We'll go through which foods are rich in the aforesaid nutrients and how you may use them to improve your diet during exam weeks, when you need to maintain long-term focus, and when you urgently need a mental boost.

Concentration-boosting foods and beverages

Coffee

But first, some coffee. Caffeine may appear to be an obvious option (pardon the pun) before a thorough study session or workweek. According to research, moderate consumption of caffeine (75 to 250 milligramms) can improve consciousness and mental focus despite being sleepy.

However, you should limit your coffee intake. According to research, consuming too much (4 to 5 cups per day, or 400 milligramms) may cause mood swings, difficulty sleeping, and other bad aspects.

If you're under the age of 18, reduce the limit to 100 milligramms per day, as too much can cause undesirable side effects.

Berries

Berries will indeed be your best friends when it comes to increasing brain capacity and recall. Berries contain anthocyanins, which are flavonoid compounds that increase the amount of blood flowing to the brain.

Flavonoids may also aid learning and recall: A 2019 study of 40 younger adults discovered that consuming a mixed berry smoothie definitely improves accuracy and processing times over a 6-hour period on various tests.

Avocados

Avocados are delicious on everything from toast to guacamole. What makes them even more appealing is that they are high in carotenoids. Although finding is still in its early stages, experts believe that including avocados in your diet can improve mental function.

Fish

Omega-3 fatty acids are required for long-term memory benefits. Omega-3-rich diets have been linked to improved memory capacity and delayed early dementia.

Pro tip: Eating fish for its health benefits, like fishing, requires patience. The study results above also found that incorporating fish into your diet pretty early rather than later has larger advantages for brain health.

Greens with a lot of leaves

Spinach is a rich source of nutrients for a reason. According to research, leafy greens in your diet may help to slow age-related cognitive decline. Leafy greens should be consumed once daily as a minimum.

When it comes to studying, it's important to fuel your body with the right foods to keep your brainpower at its best. Here are some of the additional best study snacks and foods for brainpower:

1. Nuts and seeds: Nuts and seeds are high in healthy fats, protein, and fiber, which can help keep you feeling full and focused. Almonds, walnuts, cashews, pumpkin seeds, and sunflower seeds are all great options.

2. Dark chocolate: Dark chocolate is rich in antioxidants and contains caffeine, which can help improve focus and concentration. Opt for dark chocolate with a high cocoa content to reap the most benefits.

3. Blueberries: Blueberries are high in antioxidants and have been shown to improve memory and cognitive function. Enjoy them fresh, frozen, or dried as a snack or add them to your oatmeal or yogurt.

4. Greek yogurt: Greek yogurt is high in protein and contains probiotics, which can help improve gut health and cognitive function. Enjoy it plain or add some fruit and nuts for extra flavor and nutrition.

5. Whole grains: Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber and complex carbohydrates, which can provide sustained energy and help improve brain function.

6. Eggs: Eggs are high in protein and contain choline, a nutrient that supports brain function. Enjoy them boiled, scrambled, or in an omelet.

7. Green tea: Green tea contains caffeine and antioxidants, which can help improve focus and cognitive function. Enjoy it hot or iced as a refreshing study beverage.

Remember to also stay hydrated by drinking plenty of water throughout the day. A well-hydrated brain is a focused and alert brain!

More To Read 👇👇

How to handle anxiety and stress at any point in Life