Eating for Brain Power
Have you ever studied so hard for an exam or presentation, racking and stretching your brain only to arrive on the big day feeling, bogged down, and un-alert? I sure have. Let’s boost our brain power and kick brain fog to the curb! By adding red, blue and green foods – we can get the As we deserve and exude confidence during the exam. If you have experienced this injustice of energy and can’t find a solution, then look no further. By the end of this article you will be able eat for maximum brain power. I want you to look at your calendar and schedule a brain power reminder 5 days prior to your next big day to stock up on brain power foods. Let’s plan our meals the way we plan to study.
There are 3 categories of foods to have on handy while you are meal prepping for exam week: First, fruits and vegetables that are blue, red or green. Second, foods containing a specific fat called omega-3 fatty acids. And third for you coffee and tea lovers, the answer is, yes! Let me explain. Deep blue foods have a chemical called anthocyanin.[1] Anthocyanin is a powerful chemical that fights inflammation. Chronic inflammation causes memory loss, headaches and fatigue,1 three things to avoid for an exam. So stock up on blueberries, plums and black berries. Bright red foods contain a chemical called lycopene. Lycopene increases cognition (aka brain power) and boosts short term memory by reducing brain toxins and regulating blood flow to the brain.[2] You can stock up on lycopene with tomatoes, red bell peppers, watermelon and guava. Last on our color scheme is dark green. Dark green foods have the vitamins lutein, vitamin K, and folate which are found in foods like broccoli, spinach, kale and asparagus. These vitamins help with functions like: brain cell communication[3], brain cell production[4], and reducing inflammation.[5] All of these functions will help you on your exam by boosting your ability to learn new skills, critical thinking, and brain speed.[6] Next are omega-3 fats. Omega-3 fats are essential for your brain to function. Increasing intake of omega-3 fat will slow mental decline so you will stay mentally sharp for longer.[7] Foods to eat are seafood like herring, oysters and seaweed but is also found in walnuts, and chia seeds! Lastly, to my fellow coffee and tea drinkers, we have been doing at least one thing right! Consuming caffeinated coffee and tea beverages increases alertness, hand eye coordination, and concentration. Caffeine supports multiple task concentration and overall performance. However, caffeine may increase anxiety.[8] The key to coffee and tea is moderation.
Brain power eating is something that every one of you can easily incorporate into your test taking routine. You now have the key to unlock your brain power for your highest exam taking potential. All you have to do is add foods like like blueberries, walnuts, chia seeds, spinach and fish to your grocery list. Check your schedule and set a brain power reminder now! Schedule your brain power foods to feel confident on your next exam. If you want the grades you deserve then give your brain the fuel it deserves!
[1] Subash, S., Essa, M. M., Al-Adawi, S., Memon, M. A., Manivasagam, T., & Akbar, M. (2014). Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural regeneration research, 9(16), 1557–1566. doi:10.4103/1673-5374.139483
[2] Chen, D., Huang, C., & Chen, Z. (n.d.). A review for the pharmacological effect of lycopene in central nervous system disorders. Biomedicine & Pharmacotherapy, 111, 791–801. doi: https://doi.org/10.1016/j.biopha.2018.12.151
[3] Erdman, J. W., Jr, Smith, J. W., Kuchan, M. J., Mohn, E. S., Johnson, E. J., Rubakhin, S. S., … Neuringer, M. (2015). Lutein and Brain Function. Foods (Basel, Switzerland), 4(4), 547–564. doi:10.3390/foods4040547
[4] Popescu, D., Huang, H., Singhal, N., Shriver, L., McDonough, J., Clements, R., & Freeman, E. (n.d.). Vitamin K enhances the production of brain sulfatides during remyelination. PLoS ONE, 13(8), 791–801. doi: https://doi.org/10.1371/journal.pone.0203057
[5] Ma, F., Wu, T., Zhao, J., Song, A., Liu, H., Xu, W., & Huang, G. (2016). Folic acid supplementation improves cognitive function by reducing the levels of peripheral inflammatory cytokines in elderly Chinese subjects with MCI. Scientific reports, 6, 37486. doi:10.1038/srep37486
[6] National Institute On Aging. (2018, February). Leafy greens linked with slower age-related cognitive decline. Retrieved from https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive-decline.
[7] Cole, G. M., Ma, Q. L., & Frautschy, S. A. (2009). Omega-3 fatty acids and dementia. Prostaglandins, leukotrienes, and essential fatty acids, 81(2-3), 213–221. doi:10.1016/j.plefa.2009.05.015
[8] Brice, C., & Smith, A. (2002). Effects of caffeine on mood and performance: a study of realistic consumption. Psychopharmacology, 164(2), 188–192. doi: 10.1007/s00213-002-1175-2
[9] Stanford Health. (2019, December 20). Sugar crash effects and how to fix them. Retrieved from https://news.sanfordhealth.org/healthy-living/sugar-crash-effects/.
[10] Pete, A. (2018, February 5). 7 Foods That Drain Your Energy. Retrieved from https://www.healthline.com/nutrition/foods-that-drain-energy#section6.
[11] Richard, D. M., Dawes, M. A., Mathias, C. W., Acheson, A., Hill-Kapturczak, N., & Dougherty, D. M. (2009). L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications. International journal of tryptophan research : IJTR, 2, 45–60. doi:10.4137/ijtr.s2129
[12] Lapetina, A. (2013, November 26). How much tryptophan is in your turkey? Not as much as you think. Retrieved from https://www.thrillist.com/how-much-tryptophan-is-in-your-turkey-not-as-much-as-you-think.
[13] Yurcheshen, M., Seehuus, M., & Pigeon, W. (2015). Updates on Nutraceutical Sleep Therapeutics and Investigational Research. Evidence-based complementary and alternative medicine : eCAM, 2015, 105256. doi:10.1155/2015/105256
