Preparing for an examination can be a herculean task, meaning, it requires energy even more like jobs that are physically demanding and the brain is actively engaged during such tasks! Some people, however, fail to recognize the fact that nutrition plays a very good role in brain function and development. Many people struggle to succeed in their studies because they don’t eat well.
This article will reveal some of the best fruits to improve your brain performance during exams and some additional tips to help you study better.
The Role of Nutrition in Studies
As stated before, the role of nutrition in studies cannot be overemphasized. Certain minerals and vitamins contained in fruits improve people ability to learn.
Just as some fruits will help improve brain activity, some will completely work against you. The fruits listed in this article will help you improve memory retention, alertness, and energy levels.
In addition to knowing the right foods and fruits, you should know the right eating habits that will help you perform at your best in exams.
10 Fruits that Boost Brain Performance
The fruits listed below were chosen based on the types of nutrients they contain and their brain-improving functions (based on opinions from nutrition experts):
Citrus Fruits
Citrus fruits are tropical fruits such as oranges, lemons, limes, and grapefruits. Citrus fruits can help increase your ability to learn and understand. This is because they contain flavonoids, which help to reduce inflammation and improve blood flow to the brain. You should consider having these in your fruit basket and take them often.
Strawberries
Another very good fruit for brain performance and development is the strawberry Strawberries contain antioxidants that help protect the cells in your brain from damage. They help to enhance how neurons in the brain communicate with each other. Strawberries improve brain performance or abilities with these functions.
Spinach
Spinach plays a very good role in helping to protect the brain from damage and cognitive decline caused by free radicals. Spinach contains vitamins E and K. Apart from protection, it helps to sharpen the brain ‘s retentive ability.
Beets
Beets help to prevent memory loss. Just like citrus fruits, they increase blood flow to the brain in adults. Beets contain very high quantity of nitrates that are converted to nitrites when absorbed. You can get the fullness of their nutrients and functions by taking beet juice.
Avocadoes
High blood pressure is associated with cognitive decline in adults. This is one reason why avocadoes are very important. This fruit contains unsaturated fats that help to reduce blood pressure and, by so doing, helps the brain functions better.
Cocoa
One other fruit that improves blood flow to the brain or oxygenates cerebral blood flow is cocoa. Acute intake of the products of cocoa will lead to improved cognitive ability. This is because they also contain flavonoids.
Tomatoes
Tomatoes contain carotenoids, which safeguard fat in the body. It is very valuable for brain function because your brain is primarily made up of fat. Tomatoes also contain lycopene, which helps to protect your brain from oxidative stress. The consumption of tomatoes will surely help you get the best brain performance during your examinations.
Blueberries
Just like strawberries, blueberries contain antioxidants that help to protect the brain from destruction or damage. It also improves the flow of blood to key areas of the brain. Generally, blueberries cause improvement in memory and retentive functions of the brain.
Turmeric
Turmeric is very good for students because it helps to improve brain memory and focus ability. This plant contains curcumin, which aids in anti-inflammatory and oxidative damage. It also boosts brain neurons, which gives the brain better cognitive ability.
Nuts
Although not particularly fruits, nuts make people smarter by improving cognitive function, and memory functions in the brain. This is because they contain a very high concentration of Omega 3 fatty acids. Nuts improve the brain wave frequencies that are associated with key brain functions associated with learning and remembrance.
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Nutrients that Positively Affect Memory
To help boost your overall nutrition for better memory function, here are some nutrients you should incorporate:
- Omega-3 fatty acids
- Lycopene
- Vitamin E
- Zinc
- Vitamins K and B
An increase in the consumption of foods containing these nutrients will put you in the best mental and intellectual position to make the best efforts during your academic studies and examinations.
When is the Best Time of the Day to Eat Fruits?
There is usually a lot of debate as to when is the best time of the day to eat fruits. Many scientific and mythical sources have their say. While some suggest afternoon as the best time, some prefer it should be only at evening when retiring from all day activities. Then we might say that “fruits are effective at all times of the day!”
Based on how the body system works, fruits are very good options for afternoon snacks because they contain rich carbohydrates, vitamins, and high fibre content.
Some fruits contain healthy amounts of protein. They take considerably longer time to digest than plain and normal carbohydrates. This means that they can help keep you fuller and they are healthier than some of the snacks you eat in the afternoon.
While fruits are a very good alternative to snacks in the afternoons, some fruits containing magnesium are very good before bed at night. Fruits like bananas, plantains, apricots, and dates help improve relaxation and better sleep.
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How Best to Serve Your Fruit Meals
Fruits are very important sources of vitamins and natural sugars for the body. As already said, they should be eaten at any time of the day. Therefore, we should present them in different forms to increase our intake. The tips below are healthy and creative ways to serve fruits to get the best nutritional rewards.
- Serve fruits as salads. i.e.,
- chop and serve different fruits together.
- Serve them as smoothies.
- Make fruit desserts (g., a bowl of blueberries, a little quantity of whipped cream, some nuts and blueberries).
- Create fruit cakes.
It could get boring to eat the same substance the same way every day. These are very creative and healthy ways to serve your fruits without losing the total nutritional value.
Is It Good To Eat Fruits While Studying?
Eating healthy while studying is very important because our brains are stressed more during study times. Healthy eating is one very key advice students should get. Since we all know that eating heavy foods is a no option at study times, then fruits must be the best option here and should possibly replace snacks.