By Jeremiah Carag
As busy students, we need constant nourishment. Hold on a second before you grab that bag of potato chips! Instead, why don’t you make a list of grocery items that will boost your mental power and ensure that you are at full capacity when you are studying or taking an exam?
Here are some nutrients food groups and nutrients that you might want to included in your daily diet:
Omega-3 Fatty Acids
Research shows that food items that are rich in omega-3 fatty acids help protect the brain from degeneration and improve the quality of the brain’s cells. Our bodies do not naturally produce omega-3 fatty acids so it is vital that you consider them in your daily diet.
Sources of omega-3 fatty acids include fish (especially salmon and herring), nuts and seeds, and fortified eggs.
Vitamin B1
Vitamin B1 is a key protector and regulator of the nervous system. Thus, it helps the body metabolize carbohydrates, converting them into fuel that can be used by the brain for energy. Vitamin B1 comes in really handy when it comes to aiding memory and focus.
Sources of Vitamin B1 include whole grains, leafy greens, sunflower seeds, certain fish (such as tuna), carrots, and asparagus.
Folic Acid
Research on Alzheimer’s and brain degeneration has shown that an adequate supply of folic acid can protect the brain from the early signs of aging. As well, constant mental or physical stress (e.g. paper deadlines and exams) depletes the body of this important nutrient, impairing your brain’s ability to function properly.
Sources of folic acid include spinach and other dark green vegetables, lima beans, cantaloupe, watermelon, wheat germ, and liver.
Antioxidants
The more antioxidants you eat, the healthier your cells – and therefore your brain as they stave off the negative effects of free radicals on the body’s cells.
Sources of antioxidants include tomatoes, blueberries, dark chocolate, leafy greens, nuts, and grapes.
Iron
Deficiencies in iron can be manifested in many ways including a shortened attention span. The reason behind this is that iron helps carry oxygen to your brain through red blood cells, keeping the brain alert and attentive. Make sure you take adequate vitamin C as this will boost your body’s iron-absorbing powers.
Sources of iron include leafy greens, lean meats, and fortified cereals.
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