There’s nothing more important when your studying than the ability to maintain your focus and concentration. But what’s one of the best ways to do this? Food. Turns out one of the best things that you can do while studying is to eat healthy foods. Check out our list of 32 Foods to Eat While Studying and stock up on these during exam time.
32 Foods to Eat While Studying
Popcorn is great to snack on. It contains whole grain which helps your cholesterol levels but it is also high in vitamin B6, which helps communication between your brain cells and improves blood flow to the brain. While popcorn can be a yummy snack to nibble on, you should avoid the butter and sweet popcorn.
Spinach is one of those superfoods that is packed with Vitamin A and K, as well as essential folate. It is also known to reduce stress and helps keep your brain focused. Given the health benefits of spinach, it is no surprise that many people even use this superfood as the main ingredient in their morning smoothies!
Eat plenty of vegetables such as broccoli, carrots, cauliflower and cabbage. You can even snack on some of these raw, which will offer the most benefit. Vegetables such as these are a great way to enhance your memory.
Fats provide a strong caloric boost necessary for energy. Granola bars contain mainly protein and unprocessed carbs in combination with enough fat to make you feel full make for a good snack. They are a quick and handy snack to have when studying.
Apples and almond butter
Apples will provide you with vitamin C, potassium, and fiber. The almond butter, which is an alternative to peanut butter, will give you the protein you need. In addition, almond butter contains less fat, sugar and salt than peanut butter, which will give you the endurance and ability to stay alert during periods of study.
Tuna on top of whole-grain crackers or low-fat cheese on whole-grain crackers
Whole-grain crackers provide a great source of fiber and are a handy little snack to eat while studying. The whole-grain crackers will help keep your hunger at bay for longer than a normal cracker. Whole grains with a low GI (glycaemic index) are healthy brain foods since they slowly and steadily release glucose into the bloodstream.
Low-fat cheese provides a variety of vitamins and is a source of protein. Tuna is great for your energy levels and it contains plenty of protein. Tuna contains thiamin, niacin, riboflavin, pantothenic acid, folate, vitamin B-12 and vitamin B-6.
Yoghurt contains many beneficial vitamins and nutrients, such as calcium, B vitamins, potassium and magnesium. Probiotics in yoghurt are good bacteria that help your body’s natural bacteria fight off illness and protect the immune system. Yogurt is full of protein, minerals and probiotics that help the digestive system. Varying your yogurt with different fruits can increase your energy levels and makes for a delicious snack
Eggs are a great food for students. They are cheap and fast to make and contain loads of nutrients that the body needs. These nutrients include folate, vitamin A, B5, B6, B12, B2, D, E, and K. They also contain other benefits including calcium, zinc and selenium. Omelets make a fast and healthy snack.
Baked Potato with hummus, salsa, mustard, horseradish, low-fat Greek yoghurt, or cottage cheese etc as a topping
Potatoes contain many beneficial vitamins, minerals, and fiber. They provide a high level of carbohydrates and help maintain good levels of glucose in the blood, which is necessary for proper brain functioning. According to the University of Maryland Medical Center, potatoes provide you with Vitamin B6 which helps create useful brain chemicals such as serotonin, dopamine and norepinephrine. These are thought to help with depression and stress levels.
Broccoli and hummus
Hummus is a nutritious and delicious dip that is perfect for snacking. It contains protein, fiber, fat, carbs, vitamin C, vitamin B6, folate, iron, zinc, phosphorus, and manganese. Hummus is an excellent source of protein which will help you feel full and perfect for snacking on while you studying.
Figs contain high levels of fiber which helps you maintain high energy levels and are a low-calorie snack. They contain many essential nutrients, minerals and vitamins that are essential in order to keep your brain functioning.
Cucumbers are one of the best foods for your body’s overall health. You can add some salt or some spice to make them a tasty little snack to eat while studying. They are an excellent source of B vitamins and as they are 95% water, they are an excellent way of keeping your body hydrated while helping the body eliminate toxins. Cucumbers are full of vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium.
Raisins are high-energy fruits low in fat. They are rich in antioxidants, which help to restore your body’s most important cells. The boron found in raisins is essential for the proper functioning of the brain and helps to improve concentration, and sharpens memory.
Corn consumption can help beat stress. Pantothenic acid, an important nutrient, is prevalent in corn and helps metabolism and alleviates stress. Corn is also full of fiber, vitamin B1, B5, vitamin C, folate, phosphorus and manganese. It contains thiamine which aids the functioning of the brain and helps you carry out cognitive duties. Corn can also help strengthen your memory.
Cooked tomatoes contain lycopene, which is an antioxidant that is good for your brain. Must be cooked tomatoes not raw.
Small amounts of peanut butter, which is a source of healthy fats, can curb your appetite and sugar cravings while giving you energy. Make sure to eat this in moderation while snacking. Peanut butter is full of vitamin E, a great source of protein and can help keep the heart and brain healthy and functioning properly. Peanut butter provides you with vitamins B3, folate, and helps regulate cholesterol. Try some rice cakes with peanut butter while studying.
The skin of eggplants includes an anthocyanin phytonutrient called nasunin, which keeps your brain sharp by increasing communication between your brain cells and messenger molecules. Eggplants contain certain essential phytonutrients which improve blood circulation and nourish the brain. This will increase your focus. The iron, calcium and other minerals in eggplant will supply the essential nutrients required by your body.
Raspberries are filled with antioxidants, Vitamin C, calcium and iron. They are also great at reducing sugar cravings and are great for boosting the brain. They contain fisetin and flavenoid, which are great for improving your memory.
Oatmeal is a low Glycemic Index food that helps your brain function and contains the selenium you need each day to protect brain cells from oxidants. The primary fuel for your brain is glucose, which comes from carbohydrates and oatmeal is full of carbohydrates. Because your body breaks down the carbs in whole-grain oats very slowly, oatmeal will help you keep sharp and focused for several hours.
Blueberries are antioxidants that protect the brain against oxidative stress. They also offer anthocyanin and flavonoids which are known to enhance your memory and learning ability.
Bananas are a great source of potassium, manganese, vitamin B6 and C, as well as fibre. they also promote the production of serotonin, norepinephrine and dopamine to support concentration.
Dried fruit such as dried apricots, helps your body to digest the fruit’s sugar more slowly, which produces a longer-lasting energy boost.
Nuts such as Peanuts, hazelnuts, cashews, almonds, walnuts, and pecans, are good for your brain and help you think more clearly. They are full of nutrients such as Omega-3 and Omega-6 fatty acids, as well as folate, vitamin E, and vitamin B6.
The Omega-3 and Omega-6 fatty acids found in nuts are also known to work as natural antidepressants and help make you feel more positive which will further enhance your study ability.
Walnuts, almonds and other nuts are rich in omega-3 fatty acids and unsaturated fats, which can reduce bad cholesterol levels and reduce the risk of a heart attack. The high levels of vitamin E and L-arginine can help to keep blood vessels healthy, reduce the risk of depression, Alzheimer’s disease, breast cancer and type 2 diabetes.
Sunflower seeds can help reduce stress and anxiety. They have a calming effect on your brain due to the high levels of tryptophan contained within the seeds.
Beets are a great way to load up on folate, magnesium and Vitamin C. They’re good for the brain and also lower blood pressure. Try a beet juice or add to a salad.
Avocados contain healthy monounsaturated fats and Vitamin B6. They also contain high levels of folate. They make a great addition to salads, used as dips or even spread on toast!
Kale will provide you with vitamin E which protects your brain against nerve-cell degeneration. It also prevents mental fatigue.
High-quality dark chocolate, the darker the better, can improve your mood and contains antioxidants to combat cognitive decline. Dark chocolate can help improve memory, clarity and alertness.
Chickpeas and kidney beans
These contain high levels of protein which are great for the brain and improving memory.
Lentils are legumes that are high in fiber and give an extra boost of protein and have been shown to increase brain power. You can add lentils to salads and soups.
Greek yogurt is an excellent source of protein and it can provide you with twice the amount of protein than regular yogurt. Greek yogurt gives you stamina and energy, and will also curb your hunger during those long study sessions. It will also provide you with calcium and probiotics.
Salmon is rich in omega-3 fatty acids which have been found to boost neuron function in the brain. Omega-3s provides more oxygen to the brain which helps retaining new information and to recall old information.
So next time when you are preparing for your exams enjoy these 32 foods to eat while your studying and watch your study sessions take on a new level. And, if you’re looking for ways to boost your concentration even more why not try out some of our concentration exercises!