Your brain is the real big boss. Your brain controls all voluntary actions of your body. Human beings are superior to other creations of the world because they have highly complex Brain. This complexity of the brain allows man to recognize and memorize things in a pretty good way. The students have to memorise a large pool of information in a limited time frame. Memory is the most beneficial feature of the human brain. The students must keep their health at the top of the priority list to protect this amazing brain feature. Most parents and students often ask, “what diet should students consume to keep their brain healthy?” this article aims to answer a few of such commonly asked questions. This article by experts of dissertation writing services will identify the five powerful foods to increase your brain efficiency.
1) Fish
In the list of the five most powerful brain supplements, oily fish always comes at the top. Rich amounts of Omega- 3, a natural constitute of seafood, make it best to improve your brain health. In fish, Omega 3 fatty acids are present in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fatty acids improve brain functioning and are associated with improving joint, heart, and general health. Essential fatty acids are those fatty acids that the human body is unable to manufacture. The way to obtain these fatty acids is diet, hence fish. Other sources of Omega 3 fatty acids include soybean, walnuts, and Pumpkin. In addition, omega 3 releases symptoms of depression and helps to attain a state of a peaceful mind.
Fish like Salmon, Mackerel, Kepper, and Trout are commonly known omega-3 rich sources that help students improve brain health. The lumps formed in the brain due to Alzheimer’s disease can be prevented by eating oily fish (beta-amyloid). The deficiency of omega 3 fatty acids can decrease the learning outcomes of students. If you cannot eat oily fish for any reason, then omega 3 supplements, Flaxseeds, walnuts, and avocados can be your second choice to improve brain health.
2) Nuts Especially Almonds
Healthy heart and healthy brain both terms almost have a similar meanings. The heart, as well as the brain health, improves by eating plenty of nuts. The reason that nuts improve the health of the brain is that nuts are full of nutrition. The bioactive components and the perfect blend of macronutrients and micronutrients in nuts make them the best supplement for the brain. Nuts not only nourish your brain but their anti- neurodegenerative, anti-inflammatory, and antioxidant properties have also been reported. In addition, nuts have capacities to regulate blood pressure, have an endothelial function, and can release stress.
Researchers proved that the regular intake of nuts has a positive effect on the cognitive abilities of students. Nuts provide nourishment to the brain and release early symptoms of depression, cognitive dysfunction, and dementia. In an experimental study, Ros and Sala-Vila, (2020) proved the cognitive benefits of walnuts. Similarly, Arslan et al. (2020) proved that Brazil nut, cashew, chestnut, almond, pistachio, hazelnut, and peanut nuts are the best nutritional supplements for the brain of Students. The fats, proteins, vitamins, dietary fibers, and micro- macronutrients help improve your memory. In addition, eating fish at an early age, under five years, can increase the intelligence level of children.
3) Eggs
If you are a student and feel headaches during the study, Egg is the best food supplement. An egg is a natural source of multi-vitamins such as Vitamin B 12, Selenium, and Choline. In addition, eggs provide selenium that helps with coordination, cognition, memory retention, and moto-sensory performance. At the same time, choline is involved in the brain development and synthesis of acetylcholine (a neurotransmitter). Hence, by eating an egg daily, you can improve your memory and nervous coordination. Improving brain health and better nervous coordination can help students memorize history or geographical constraints in the limited time available.
4) Fresh Fruit And Vegetables
Citrus Fruits such as Organes, grapes, and lemon are rich sources of vitamin C. vitamin C not only improves skin texture but also strengthens the immune system. A strong body will also have a healthy brain. Vitamin C prevents premature damage to brain cells and delays the onset of dementia. Tomato also improves mental health. There is evidence that the powerful antioxidant lycopene in tomatoes helps protect cells from dementia, especially Alzheimer’s disease, and free radical damage. A habit of eating a salad containing tomatoes and green vegetables with oil during study can help to increase your learning outcomes.
Blueberries have antioxidant and anti-inflammatory properties. In addition, the intake of Blueberries improves the communication of brain cells and hence improves memory outcomes.
Broccoli, carrots, peppers are rich in carotenoid pigments and have many mental health benefits. In addition, these vegetables contain beta-carotene, folate, lutein, and Vitamin K. Vitamin K increases the formation of fats in brain cells, improving memory performance.
5) Whole Grain Wheat
Study by a PhD dissertation writing service shows that a diet high in whole grains promotes heart health, which improves blood flow to the brain. Like all other organs of the body, the brain also cannot maintain its functions without energy. Stress and depression decrease the ability of students to focus and concentrate. Adequate and constant energy is supplied to our brain in glucose from our blood to the brain. Whole grain wheat-containing low levels of GI help provide glucose that remains in the bloodstream for many hours and keep the brain active for almost a day. Example of Whole-grain food includes Whole-grain bread, Oatmeal, Brown rice, Bulgur wheat, Whole-grain pasta, and Barley. All these Whole grain products are a rich source of Vitamin K that can make the brain powerful.
Intake of a healthy and balanced diet is important when getting yourself prepared for exams and job interviews. However, developing habits to eat a healthy and nourishment-rich diet can help save you from Hypocalcemia, Racket, and many other physical disabilities.
References
Ros, E. and Sala-Vila, A., 2020. Nuts and Brain Health: Cognition, Depression, and Neurodegenerative Diseases. In Health Benefits of Nuts and Dried Fruits (pp. 261-288). CRC Press.
Arslan, J., Gilani, AUH, Jamshed, H., Khan, S.F., and Kamal, M.A., 2020. Edible Nuts for Memory. Current Pharmaceutical Design, 26(37), pp.4712-4720.
