Best Foods for Energy: Boost Your Brain Power
What we eat plays a huge role in brain health. Certain nutrients such as omega-3 fat, iron, B vitamins, and antioxidants have been linked to improving cognitive function, memory, and focus.
Here are some of the best foods to fuel your brain. Every person is different, but as a starting point, consider aiming for 3 meals per day with 2-3 snacks in between. Eating smaller portions more frequently can help you avoid the sleepy feelings that arise after a large meal.
Best Foods for Energy and Focus
In general, look for foods with a low glycemic index (GI). These foods contain complex carbohydrates that are broken down slowly in the body to provide long-lasting energy. Examples are whole grain carbohydrates, most fruits, non-starchy vegetables, dairy products, and beans. Try to avoid foods with a high GI, which are processed too quickly by the body and can cause a blood sugar crash. Examples are white bread and white rice, desserts, and sugary drinks.
Make sure you are incorporating enough iron into your diet because iron carries oxygen to the brain and keeps you full of energy. Lean red meat, beans, lentils, and dark leafy greens are great sources. For an iron-loaded lunch or dinner, I recommend a burrito with lean beef, beans, kale, and your other favorite toppings inside.
Kale and spinach also contain vitamin B9 which carries energy nutrients around the body. Sneak more leafy greens into your meals by blending them into a smoothie or chopping them finely and adding them to your next soup or pasta.
Coffee and tea contain caffeine, which is a quick short-term energy booster. Caffeine levels in the blood typically peak within 15-45 minutes of consumption. But it is important to only consume caffeine in moderation: too much can lead to decreased focus, increased anxiety, and fatigue.
Don’t forget to drink water, which carries energizing nutrients to your body’s cells. Dehydration leads to brain fog and difficulty concentrating.
Best Foods for Memory
Eggs are affordable, versatile, and one of the best sources of the nutrient choline, which the brain converts into acetylcholine, a neurotransmitter linked to long-term memory. More efficient memorization will help you in all subject areas, whether it is recalling the periodic table for your chemistry exam or geometry formulas for your math final. I recommend making a quick egg scramble for breakfast or boiling eggs ahead of time for a portable lunch.
Oily fish such as salmon, trout, and herring are full of omega-3 fatty acids, which the brain uses to build nerve cells that are essential for learning and memory. Plant-based sources of omega-3 are flaxseed, chia seeds, and walnuts – easy mix-ins for yogurt or oatmeal.
Berries contain high amounts of a compound called anthocyanidin which helps protect against memory loss. Blueberries, strawberries, raspberries, blackberries, cherries – you name it! Pair your fruit with a source of protein such as Greek yogurt and healthy fat such as a drizzle of nut butter for a more filling meal.
Final Thoughts on Brain-Boosting Foods
Check out our 5 healthy study snacks for more inspiration on the best snacks to eat! I encourage you to try to generally follow a balanced, nutritious diet while listening to your body’s personal needs.
After you’ve fueled up and feel energized to crush your schoolwork, sign up for a free tutoring session with UPchieve!