The experience of studying abroad can be thrilling and adventurous, but it can also be a challenge. Making sure you are consuming the correct brain foods is one of the best methods to guarantee that you remain motivated and focused while you are studying.
Here are the top eight foods that will improve your academic performance while helping you make the most of your international experience. These foods will provide you with the fuel you need to succeed in your studies, from meals packed with vitality to snacks that help sharpen your mind.
Avocados are rich in potassium and vitamin B. These characteristics make them the ideal fruit for reducing blood pressure and stress. So, to give your brain the extra boost it might require, consider eating an avocado with toast, sandwiches, or whichever else you want to consume them, while reviewing your notes
You are probably asking how eating fish is going to help you get better grades. The majority of fish have significant levels of Omega-3 fatty acids, which hold the key to the solution. These fats are necessary for optimal brain function. Since fatty tissue makes up the majority of our brain, it seems logical that eating fish and other meals high in fatty acids would improve our ability to concentrate and learn. Another indicator of the positive effects of fish consumption on brain health is the fact that it can lower your risk of developing dementia as you age.
Eggs are fantastic, and the fact that they can be fried, scrambled, cooked, and consumed in so many different ways makes them an even better option for breakfast. Depending on how it is prepared, a single egg has less than 100 calories, 6g of protein, vitamin B12 (which aids in the conversion of glucose into energy), and essential nutrients.
Harvard Medical School conducted a long-term study that revealed that certain types of vegetables had the most positive effect on memory retention, meaning they are the most likely to help you achieve better grades. Vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, and tomatoes Eating these vegetables raw is the best way to get the optimal nutritional benefit, since cooking them often cooks out the nutrients your body and your brain need most. Also, spinach. In general, do eat fresh fruits and vegetables, whole grains, legumes, and lean proteins in their natural form because these are brain foods that will help you focus and become productive.
Like fish, many types of nuts such as almonds, date nuts, and walnuts contain high levels of essential fatty acids that help your brain to perform optimally. As an added benefit, nuts contain a good amount of iron and also provide oxygen to the brain which increases your mental alertness and ability to retain information. Since nuts are high in unsaturated fat (aka the “good” fat) and calories, they make great sources of energy as well. That sounds like a perfect recipe for better grades!
Fruits contain the natural sugars needed for a brain boost. Dark fruits such as Blueberries (which can be bought frozen in bags) get a lot of attention because they contain powerful antioxidants and other nutrients. The natural sugars in fruit offer clean energy, so you don’t experience the crash that follows the consumption of refined sugar. Bananas, and citrus fruits like oranges are also good brain foods/ fruits for consumption.
A better replacement for soft drinks while snacking is yoghurt. Like milk, yogurt contains many vitamins and nutrients that help relieve stress. Replace fizzy drinks or that favorite ice cream with yogurt parfait, which is better for your health and still just as satisfying as a study break snack.
Drinking warm milk before going to bed helps you wind down. Milk contains vitamin B, protein, calcium, and vitamin D, which help your muscles relax and reduce stress levels.
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