Walnuts, almonds, hazelnuts, pumpkin seeds, sunflower seeds—pick your favorite, then add it to your brain food snacks for the day. Eat them raw and unsalted, or swap out a handful of nuts for a healthy scoop of your favorite nut butter. Nuts and seeds are easy to travel with and are found in every country.
Blueberries. Studies have shown that blueberries can improve thinking and memory skills, which is likely thanks to the flavonoids (a kind of antioxidant) they're packed with. ...
1. Fatty fish. When people talk about brain foods, fatty fish is often at the top of the list. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids ( 1 ).
Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. ...
Nuts and seeds are often regarded as brain-boosting foods, and rightly so. They are rich in vitamin E, which is beneficial for cognitive function. Sunflower seeds, especially, contain high amounts of Vitamin E content, and they are tasty and nutritious as well.
Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer's.
Some studies have shown that a Mediterranean diet rich in fruits, vegetables, whole grains, beans, nuts, olive oil and fish may be beneficial after brain injury. This is based on research suggesting it helps to maintain cognitive function as people age.
"Eating a rainbow of colors — just a variety of fresh fruits, vegetables, grains, nuts and seeds, and all the nutrition they offer — gives your brain the fuel it needs for the day," says Dr. Wright. "The brain is the highest energy-utilizing organ in our bodies. You feed it the right fuel, you really do it favors."
Fatty fish, such as salmon, trout, mackerel, herring, sardines, pilchards and kippers, are rich in heart-healthy omega-3 fatty acids. ...
Shellfish and crustaceans, such as oysters, mussels, clams, crayfish, shrimp and lobster, are good sources of vitamin B-12, a nutrient involved in preventing memory loss.
Green tea is an excellent beverage to support your brain. Its caffeine content boosts alertness, its antioxidants protect the brain, and L-theanine helps you relax.
Eating a banana will give your brain the healthy, natural, low GI sugar that it needs during exam time. Plus bananas also make you happy, literally! Bananas contain high levels of tryptophan, an amino acid, which is converted into serotonin in your body.
Whole Grain Cereal with Milk: Whole grains are generally low in glycemic index (GI), which helps provide steady energy to the brain. In fact, one study reported that test takers who ate a lower GI oatmeal breakfast scored better on memory and cognition tests than when they ate a high glycemic matched meal.
