Brain-boosting food for students: These munchies can improve kids’ memory and focus during exams

Come the exam season, students tend to turn nervous and anxious, as they revise their lessons and try to stay focussed on their study schedule. While effective time management can help them plan, prioritise and deliver, one cannot help but shed light on the importance of good sleep and food that can go a long way in improving kids’ memory and concentration during those stressful hours.

Here’s a quick list of munchies that can help children harness their mental prowess and adopt a more positive mindset during the exam season.     

Eggs

A breakfast favourite in many households, eggs are a very good source of protein. They are said to contain a nutrient called choline, which is believed to help boost memory as well as improve communication between brain cells. Apart from that, eggs also come with high amounts of tryptophan, which helps generate the mood-lifting chemical, called serotonin, in our body.

Nuts

Loaded with Omega-3, antioxidants and Vitamin E, nuts are considered great ‘mind munchies’ for people of all age groups. Be it walnuts, almonds, pistachios or pecans, these crunchy eats have minerals that not only protect brain cells, but also reduce inflammation, boost memory and improve cognitive function. In students, nuts are particularly known to enhance focus and learning ability. 

Also read: Time-management tips your child can find handy during exam season 

Blueberries

Packed with flavonoids and a host of other antioxidants, blueberries can boost blood flow to the brain, resulting in improved concentration levels among students. These are also known to enhance their memory and learning ability. This highly nutritious and low-calorie fruit can also serve as a shield for the brain. 

Green vegetables

It goes without saying that leafy greens and cruciferous vegetables are a potent source of several essential vitamins (including A, C, E, K and B), minerals (iron, calcium, potassium and magnesium) as well as fibre and antioxidants (like carotenoids). The variety of nutrients present in these veggies can help protect brain cells from harmful radicals. This, in turn, can boost cognitive power and overall health. 

​Dark chocolate

A little unusual as it may sound, dark chocolate - when consumed in moderation - can help lift your mood and reduce stress. Consisting of flavonoids, caffeine and antioxidants, dark chocolate is known to increase blood flow to the brain, which in turn can improve memory, focus and cognitive performance among students. 

Also read: Pay attention! How to improve concentration while studying for exams

Olive Oil

Olive oil, especially extra virgin olive oil, can not only improve brain health, but also enhance cognitive functioning and brain connectivity. Packed with healthy fats - (monounsaturated fatty acids) and potent antioxidants (polyphenols) - olive oil can help protect the brain from damage as well as support neural communication. Furthermore, olive oil strengthens the blood-brain barrier (BBB) that helps maintain the integrity of the BBB.

Pumpkin Seeds

Pumpkin seeds are a good source of essential mineral nutrients - such as manganese, copper, magnesium, phosphorus, zinc and iron. Meanwhile, they also contain flavonoids, phenolic acids, riboflavin, folate and dietary fibre. Recommended consumption of pumpkin seeds can boost brain function, alongside serving as cognition and memory support.