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Best brain foods for studying

We're constantly reminded to keep our bodies fit and healthy, but the same attention isn't given to our brain health. Keeping our brains active through exercise and study are good steps to take, but what else can we do to keep our brain in peak condition?

The foods you eat play a role in this and they can improve memory and concentration. Here are some of the best brain foods for studying and brain health:

someone cooking eggs with a bunch of herbs and greens to demonstrate good brain food

Best brain foods for studying

1. Protein

Made up of amino acids that are used to produce chemical messengers that regulate:

  • Sleep

  • Motivation

  • Memory

  • Learning

Include protein at every meal - good sources include chicken, turkey, fish, lean meat, eggs, beans, lentils, nuts and seeds.

salmon on spinach with lemon to show good brain foods

2. Omega 3 fats

The brain is 60% fat, predominantly of the type found in oily fish such as salmon, mackerel, sardines and anchovies. It can:

  • Reduce inflammation in conditions such as acne and depression

  • Balance hormones

  • Protect the neurones in the brain from free radicals.

Aim to have two portions of oily fish per week, limit tuna to once a week due to its mercury content.

a smoothie bowl to show good brain food

3. Antioxidants

Found in different coloured fruits and vegetables, as well as nuts, seeds and whole-grains. These protect our DNA during rapid growth spurts as well as protect our brains from the following:

  • Damage caused by environmental toxins (including those in processed foods)

  • Excess sugar

  • Stress, which is crucial in these competitive times

Aim for a minimum of five portions of vegetables of different colours each day, including crudites as snacks, green smoothies and vegetable based pasta sauces.