This article is written by a student writer from the Her Campus at U Ottawa chapter.

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As the exam period draws near, it is important to be aware of the foods that will give you the most brain power to allow your body to perform the best for those excruciating exams and on the other hand, the foods that do the complete opposite, and suck the energy right out of you and have a rather detrimental effect on the brain boosting abilities of the healthy food options you may consume. You will find that a lot of these foods can be snack foods that you can grab when studying and should definitely be consumed before or on the day of your exam. This guide will illustrate how to eat right not only for the exam period but also for a much healthier lifestyle.

Brain Foods

1. Whole grains

When your mom opted for the whole grain bread instead of the white bread when she made your lunches, well that was the best thing she did for you. Whole grains release glucose slowly to the brain. Glucose is the energy that the brain functions on. For breakfast have an egg (egg yolks are packed with lutein and zeaxanthin which keep your eyes healthy), some whole grain toast and a glass of fresh orange juice (which is packed with vitamin C, the vitamin associated with producing antibodies that keep you healthy). That’s a balanced breakfast

2. Fish

Fish contains omega-3 fatty acids which are extremely important to our health. You can also get omega-3 from supplements and flax seeds etc. However, fish is a great source of it, especially sardines! Remember fish is good for the memory.

3. Berries

Need a healthy snack?! Dash some of your favorite berries into the freezer and use it to boost your brain during study time. The coldness of the fruit will surely keep you awake! Berries are memory food. Add them to pancakes or smoothies or grab some on the way to your exam, they will surely help. Not to mention, they have other vitamins and fiber too.

4. Tomatoes

Tomatoes contain antioxidants which prevent damage to cells. Try adding fresh tomatoes to your usual canned tomato sauce and be sure to include fresh tomatoes in salads and other foods. These antioxidants prevent damage to your cells.

5. Pumpkin Seeds and Nuts

Pumpkin seeds are the perfect exam snack. They contain zinc, which boosts your memory and thinking skills. Nuts will keep you from going nuts with the exam stress. Nuts contain Vitamin E and prevent cognitive decline.

6. Broccoli and other dark green veggies

Broccoli is linked to cognitive functions, so yes, mom was correct again, eat your broccoli! Dark vegetables in general are full of vitamins and minerals that do everything from prevent cell degeneration to keeping your eyes healthy.

7. Sweet Potato

Sweet potatoes are the new superfood! They contain antioxidants which protect the brain from cell damage. They also contain magnesium which is an anti-stress and relaxation mineral. Also, sweet potatoes are a source of vitamin B6, vitamin C, vitamin D and iron.

8. Beets

Beets are delicious when roasted in the oven until tender. They contain natural nitrates which increase blood flow to the brain.

9. Lentils

Lentils contain folate which is responsible for decreasing amino acids that impair brain functionality.

10. Yogurt

Stay away from yogurts with high amounts of sugar, try using plain yogurt and adding your own fruit and honey for sweetness. Yogurt contains calcium, phosphorus, potassium, zinc, riboflavin, and vitamin B12. Add plain yogurt to your breakfast or lunch smoothies, for a healthy jumpstart to your day!

Drain Foods

High flour foods: Cookies, Muffins and Cake.

These foods use a lot of your body’s energy to digest and have very minimal nutrition.

Foods with high sugar and corn syrup, fatty foods, foods with artificial sweeteners and colours: soda, chocolates and candy

These foods have no nutritional properties, they release a lot of glucose to the blood and give you and energy high then an energy low. Stay away during exam time especially.

Caffeine: Caffeine is a killer, watch out

Too much caffeine gives the body a shock and high caffeine use over a long period of time will increase your blood pressure. Did you know that those caffeinate energy drinks have also been associated with heart problems?

Turkey: Studies have shown that Turkey actually makes your sleepier due to an amino acid called tryptophan.

Alcohol: Do not drink before your exam.

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Brain Foods vs. Drain Foods: Your Guide to Eating Right for Exam Time

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