Dead Week is upon us, fellow scholars, and adding a few provisions to your daily diet will naturally improve mental performance and productivity.
Eggs: These power packed foods contain choline, a type of B vitamin that is shown to increase memory retention and energizes the body. B vitamins can also improve your mood. Preparing eggs for breakfast is a quick and good way to kick start a day of tedious studying.
Fish, nuts and beans: Salmon, mackeral, tuna, sardines, walnuts, flaxseeds, kidney beans and soy beans are just a few examples. All contain main components of omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two fundamental building blocks of the outer membrane of cells that nerve signals pass through. In order to retain information, the cells must create new membranes. Omega-3 is essential for the body because the body cannot produce them itself. Therefore, students must incorporate them in their diet to maintain optimum brain function.
A steady balance of omega-6 with omega-3 is also crucial to a healthy diet. Omega-6, found in vegetable oils such as soy oil, increase inflammation, blood clotting and cell creation in the body while omega-3 counteracts these effects. Balance within the body is crucial. Nuts also contain vitamin E, which is an antioxidant that, when consumed in moderation, aids in preventing degenerative diseases. Include fish in a meal at least twice a week (or six ounces) as well as a handful of nuts and a cup of beans a day in your diet to receive the benefits of omega 3.
Green and cruciferous vegetables: Vegetables such as broccoli, cauliflower, kale, brussels sprouts and cabbage (although not the most tasty) are high in antioxidants like vitamin C that protect the brain from free radicals. The free radicals, produced when cells generate energy, are the waste products emitted from energy production and are harmful to the brain. Antioxidants can disable free radicals and protect the brain, which utilizes 17 percent of the body’s energy. Try to add some to a salad or as a side to any meal.
