Did you know? You’re not just thinking with the brain in your head. Your gut has its own network of neurons, often called the “mini-brain.” And here’s the twist: it actually talks to your real brain. That’s why when you eat junk, you don’t just feel heavy, but you feel cranky, foggy, or tired. Crazy, right? It’s like your stomach is secretly holding the remote control for your mood and focus. And yes, while you’re reading this, your gut is already whispering to your brain about what you ate last and what you are going to eat next.
Every time you yawn, you must have heard someone say it’s a bad thing to do in class. But you know what it actually helps to cool down the brain, so next time you will have a response that “I am in a process to cool down because of excessive overload of your questions”.
Why Food is essential to Boost Brain Power
Food is just not about keeping your stomach full; it’s about fueling your brain. What you eat is how your body and brain will function. Ever noticed how your body and brain go in a slump after eating junk food? It’s because the nutritional value of the food that you ate was low for your body and brain to function adequately.
You must have heard from your parents to eat properly, ever wondered why? And why don’t they let you go out without breakfast?
Research by Mergenthaler et al., 2013 shows the brain relies on glucose for energy. That’s why skipping breakfast and meals is linked to poor memory and slow reaction time, and difficulty in concentrating.
Protein-rich and healthy food is also beneficial for stress release. For example, berries and green leafy vegetables have antioxidants in food reducing oxidative stress, which is linked to memory decline and brain ageing.
Whereas studies conducted by joseph et al., 2009 shows diet high in antioxidants improve learning and memory.
Deficiencies in vitamins like B12, folate, and iron are strongly linked to fatigue and even depression. The gut-brain connection means that what we eat directly impacts mood and concentration
According to the American Journal of Clinical Nutrition, 2019, found that diets that are rich in whole foods like protein, vitamins and nutrients have a high academic performance and reduced exam stress in students
Every food you eat in your early stages of life is the building block of your brain cells for the future. If the blocks are built with junk and fast food, they will deteriorate as fast as you eat them, but the healthy and nutritious food will act as a pillar in your life
Best food to Boost Brain Power
A student who is in the middle of his exams and wants to score well will want to study for more hours but will that be beneficial if he just sits in one place without eating or drinking or skipping his important meals which will help him boost his scores?
Taking breaks becomes as important as eating healthy. Your body needs time and nutrition to recover and what should that food be to Boost Brain Power?
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Nuts and seeds
They say that almonds help in increasing the memory. Is it really so? Well the answer to that is yes. You want to know why? Because it contains Vitamin E and omega-3 fatty acids which not only help protect brain cells, improve memory and also keep your thinking sharp.
Other than almonds, walnuts, pumpkin seed and flaxseeds also do the same wonder.
Consistently incorporating an essential amount of such nuts and seeds will increase the functioning of the brain, yielding you much better results in your academics and life overall. Better brain health means better energy throughout the day and a happy mood
2. Fruits
Very often we almost dismiss the fruits from our diet, thinking of it as just another snack we use for our taste buds. Let me tell you, fruits are as effective as nuts and seeds for your brain.
Amla and Blueberries are packed with antioxidants. These antioxidants protect memory. Not only that, these protect brains from getting damaged, it also helps support norepinephrine, an essential neurotransmitter in the brain.
Another fruit packed with goodness is oranges. It has a boost of vitamin C which fights brain fatigue, an important function when studying maths, trust me.
Eating Apples and Grapes provide a relief to your sugar craving and provide steady energy. They are packed with antioxidant properties, protecting the brain from stress.
3. Vegies
This is no secret that vegetables are an important component of a nutrition rich diet.
You want to improve blood flow of your brain, have beetroot it helps you stay alert and focused. A crucial function important for students and professions to excel.
Include spinach and broccoli, the boring green vegetables, but the catch is they are rich in vitamin K and folate which improve focus and learning.
4. Dark chocolate
I am not talking about your normal chocolate which has more that 80% of sugar in it but chocolates with 70% of coco in it. That contains flavonoids and a little caffeine that keep you focused.
You can have a small piece of chocolate before going to the exam, it gives an instant boost to not only your cognitive function but also your mood. An important aspect in a tensed filled zone.
We have covered the food items that you should eat to overall increase the brain functioning. Let’s tackle the specific brain functioning and discuss specific food items to get the brain equivalent of achieving anything.
Memory
Let’s say you want to increase your memory capacity. But is it really possible? The universal answer to that is no you can’t. But what you can increase is your retaining power. But how can that be done? Revising your chapters? yes. Sleeping well? yes to that as well. But most importantly eating good food.
Another question arises: what actually is good food? Here is your answer:
- Leafy greens such as spinach, broccoli, kale as they are rich in vitamins k, lutein and folate. They provide nutrients that improve brain cell communication and strengthen long term memory.
- You can also have dairy products like milk, curd and paneer. And if you are non- vegetarian you can go for fatty fish like salmon and sardines which are loaded with omega 3.
- To add in some more variety you can add dark chocolate to this list.
Mental Stamina
You must have seen after a while of reading or writing you feel tired and your head starts spinning and tells you to close the books but why is that? ever wondered? It’s called mental fatigue.
That is because of the excessive overload of studying. Staying in one place and not moving, and not having enough water.
Caffeine overload is another issue that you guys face while studying, and obviously skipping meals is another reason for it.
Want to increase your mental stamina?
Have whole grain like oats, brown rice, and whole wheat
Add fruits to your daily diet as they provide essential vitamins such as Banana for vitamins B6 and hydrating foods such as melon, cucumber and coconut water.
Bonus tips to Boost Brain Power
It’s not always about what and how you eat but sometimes it’s about when you eat it. Let’s say you don’t have a fixed time to eat your breakfast or you don’t have a fixed time to sleep; in both the cases you harm your body more than fixing it by eating healthy.
It becomes necessary for a person to eat and sleep at a fixed time because it helps maintain the circadian rhythm. What will happen if you don’t care about your circadian rhythm you say? Not maintaining it will lead to heart disease, memory depletion, energy loss, fatigue and sleepless nights.
This can be maintained through various ways such as:
Hydrating
Having an adequate amount of water in regular intervals will help in regulating body temperature levels and also aids in digestion and helps in oxygen and nutrition transport.
Balancing caffeine
Caffeine can sharpen alertness, but excess intake can disturb sleep and increase anxiety. Stick to 1–2 cups of coffee/tea a day and avoid it late in the evening.
Avoiding high-sugar and processed foods
Sugary snacks and processed foods give a quick energy spike but leave you drained later. Choose fruits, nuts, whole grains, and homemade meals for stable energy.
Don’t skip meals
Skipping meals causes fatigue, low focus, and irritability. Eating small, regular meals keeps your blood sugar steady and brain functioning at its best.
Balance your plate (life)
Follow the “½ veggies + ¼ protein + ¼ carbs” rule for meals. Similarly, in life, balance work, rest, and hobbies to avoid burnout.
Get adequate Sleep
There are numerous studies that have proved again and again the importance of sleep on one’s health. Quality sleep restores energy, boosts memory, boost brain power and helps the brain detox. Aim for 7–9 hours of restful sleep each night.
Move Your Body
Exercise and movement for the body is as essential as eating healthy and sleeping adequately. Even short walks, stretches, or a few minutes of exercise can boost circulation, reduce stress, and improve mood. You don’t need fancy equipment or outfit, just some home exercises and stretches work as well for Boost Brain Power.
Practice Mindful Breaks
Have you ever felt how your day was just a blur in your memory? You don’t remember what you ate, what you did, how you felt. Mindfulness helps you be present. Hence, mindfulness breaks are essential while studying or doing any task worth your mental capacity. Therefore, step away from screens, do some deep breathing, or practice mindfulness for a few minutes. It reduces stress and boost brain power.
Plan & Prioritize
Having a structured routine prevents last-minute stress. Very often we complicate planning by overthinking and stuffing our day with unrealistic expectations from ourselves. Hence prioritization of our goals and tasks comes into play. Prioritize tasks but also leave space for relaxation and spontaneity.
Positive Social Connections
Talking with friends, family, or even colleagues can lift your mood and give emotional balance. Our mental health is codependent on our physical health. Not feeling good can affect our physical health as much as poor physical health leading to poor mental health. For example, you must have noticed that when sad, you don’t feel like eating and then poor nutrition can lead to poor mental energy which then can lead to poor mood. This is a cycle that continues. Positive social connections are hence important to boost brain power as humans are social creatures.
Also Read: 10 Tips To Improve The Power Of Your Brain
