Work takes a lot of brain power and, when we’re feeling low on fuel, it’s easy to turn toward caffeine-filled drinks and sugary foods. Unfortunately, they do us more harm than good and cause us to feel sluggish.
“Sometimes we feel caffeine is a really big boost and gets us through. While it may do that in the short term, ultimately, you’ll have that caffeine crash. For some people, caffeine can increase anxiousness, which is not necessarily helpful,” says Bryant’s Health and Nutrition Educator Cheryl Brock, RD, LDN, who works with students in providing nutrition counseling and education.
While it’s important to maintain a balanced diet consisting of fruits, vegetables, lean sources of protein, and healthy fats, Brock shares eight healthy food and drink options that can help boost your brain function, whether you’re prepping for a presentation or cracking open the books for a big exam:
1. Berries: Filled with flavonoids (various compounds found naturally in fruit and vegetables), berries are a great brain-boosting food that promotes blood flow and acts as an anti-inflammatory. All berries offer similar benefits so, whether you’re a fan of raspberries and strawberries or would rather go the blueberry or blackberry route, there are so many options to choose from.
2. Citrus foods: Oranges, grapefruit, and tangerines are just a few of the citrusy delights that provide your body with Vitamin C, which acts as an antioxidant to boost your immunities. No one likes studying when they’re sick, so take some preventative action with these potassium and fiber-filled fruits.
3. Dark chocolate: If you’re craving a morsel of sweetness, give dark chocolate — 70 percent cocoa or higher — a try. Just like berries, dark chocolate is packed with flavonoids that help promote brain function. The delectable dessert is also recognized for boosting attention span and problem-solving skills by increasing blood flow to the brain. Make sure to eat in small amounts.
4. Eggs: Whether you like them scrambled, fried, or poached, eggs are packed with nutrients, including B12, a vitamin that helps with neurological health; choline, a nutrient that aids neurotransmitters in memory storage and muscle function; selenium, a mineral that can help with cognition; and lutein, a plant pigment with antioxidant effects that is associated with mental function.
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5. Fish: People either love or hate fish, but this food is an excellent source of omega 3 fatty acids, which are shown to help with overall mental health. Fatty fish options include herring, mackerel, salmon, sardines, and tuna.
6. Veggies: Red, green, and orange vegetables are filled with carotenoid pigments, which have shown to help mental performance. Additionally, vegetables are high fiber foods and keep you fuller for longer since fiber slows the release of glucose in the blood.
7. Infused water: If you struggle to reach your daily water intake or are bored by plain water, infused water is a fantastic way to boost hydration. Try adding lemon or lime slices (hello Vitamin C) or pieces of cantaloupe or pineapple. If you’re a fan of juice, add a splash of it to your water to give you a boost.
8. Seltzer: Boasting zero sugar and no caffeine, seltzer is an easy-to-grab drink that’s a good replacement for soda and other high-calorie drinks that offer a quick sugar fix. Being dehydrated increases fatigue, which impacts brain function and limits retention, so stay hydrated.
Bryant students who have nutrition questions or would like to schedule a consultation with Brock can contact her at cbrock@bryant.edu or call 401-232-6221.
