Stay Sharp and Energized with 8 Brain Boosting Foods

Source: Pexels.com

Just as there is no shortcut to acing exams, there is no single food that can guarantee peak mental performance. Nutritionists emphasize that the best strategy for brain health is a balanced diet: fruits, vegetables, legumes, and whole grains, with protein from fish or plants and healthy fats instead of processed ones. For students, the same foods that protect the heart and blood vessels also improve memory, focus, and energy during study sessions. On campus, this can be easier to maintain by using the Student Wellness Services Fresh Food Box program when it’s running, which often includes seasonal produce and staples like leafy greens, berries, and whole grains. These ingredients work well for simple mason jar meals. Think blueberry-walnut overnight oats, kale-quinoa jars with chickpeas or canned salmon, or brown rice with spinach, a soft-boiled egg, and avocado. These portable options keep you fuelled through long study days.

Research highlights several foods that can support brain function and sharpen concentration, especially during exams. Here are a few to note: 

1. Leafy Green Vegetables. Greens such as spinach, kale, collards, and broccoli are packed with vitamin K, lutein, folate, and beta carotene. These nutrients are linked to slower cognitive decline. Adding greens to wraps, omelets, or smoothies before class can be a quick nutritional boost. 

2. Fatty Fish and Oily Fish. Salmon, sardines, tuna, and cod provide omega-3 fatty acids, which are vital for brain cell health and memory. Omega-3s also reduce harmful beta-amyloid proteins in the brain. For students without easy access to fresh fish, canned tuna or salmon is affordable and effective, while walnuts and flaxseeds serve as plant-based alternatives. 

3. Berries. Flavonoids, the plant pigments that give berries their bright colors, are linked to better memory. A Harvard study showed that consuming two or more servings of blueberries or strawberries weekly could delay memory decline by more than two years. Adding frozen berries to oatmeal or yogurt is an easy way to benefit. 

4. Whole Grains. Oats, brown rice, and whole-grain bread provide steady glucose, the brain’s primary energy source. Unlike refined carbohydrates, whole grains deliver long-lasting energy, making them ideal for long study sessions. 

5. Eggs. Eggs supply choline, a nutrient essential for memory and learning, along with protein and B vitamins for steady energy. A simple breakfast of eggs and whole-grain toast can set the tone for a productive day. 

6. Avocados. Rich in healthy monounsaturated fats, avocados improve blood flow to the brain. They also contain lutein, an antioxidant tied to better cognitive performance. A few slices on toast or in a salad make for a satisfying, brain-healthy meal. 

7. Tea, Coffee, and Dark Chocolate. Moderate caffeine intake can improve alertness and even support memory consolidation, as shown in studies at Johns Hopkins. Dark chocolate (70% cacao or higher) provides antioxidants and a mild caffeine boost without the sugar crash of candy. Students should enjoy these in moderation, ideally earlier in the day to avoid disrupting sleep. 

8. Walnuts. Among nuts, walnuts are particularly rich in alpha-linolenic acid (ALA), a plant-based omega-3. A UCLA study linked walnut consumption to higher cognitive test scores. They also support cardiovascular health, which indirectly benefits brain function. 

Together, these foods provide sustained energy, better memory, and sharper focus. Alongside good sleep, hydration, and stress management, students can approach midterms with both body and mind fully prepared by adding them to their daily meals. 

Campus tie-in: Want an easy way to stock up on study fuel? Student Wellness Services’ Fresh Food Box is back Thursday, Oct 23, 1:00–4:00 p.m. (4th Floor JDUC) — just $5, and FREE for grad (SGPS) students. Prefer to help a peer? Choose Pay-It-Forward to donate $5 to campus food security.

Sources 

• Harvard Health Publishing – Foods linked to better brainpower: Harvard Health 

• BBC Good Food – What to eat before an exam: BBC Good Food 

• Johns Hopkins University – Caffeine enhances memory: JHU News 

• UCLA Newsroom – Walnuts and cognitive function: UCLA Newsroom 

• Brigham and Women’s Hospital – Blueberries and memory decline: BWH Study