All must maintain their brain health, and students are not an exception. More than that, they are the ones who employ their mental ability regularly. To keep their brain fit, none of them needs lots of supplements. A healthy and well-balanced diet can do the trick as along with providing a huge benefit for our body, it can benefit our brain function as well.
In a nutshell, it is proved that by consuming specific foods, which are also known as superfoods, we can enhance our memorization skills and improve our cognitive ability. Like our body, our brain takes up nutrients from the edibles we consume; and the more brain foods we eat, the healthier our brain is. Below, professional writers from Pro-Papers have come up with a list of the most nutrient-enriched recipes that every student should eat regularly for increased brainpower.
1 Whole Wheat Sandwich with Fish
To grow and function properly, our grain matter needs omega-3 fats. These nutrients are found in abundance in oily fish. Therefore, for students, who strive to improve and maintain their intellectual ability, it is very important to eat salmon. Those who have used to eating tuna sandwiches can replace tuna with salmon and have it with a slice of whole-wheat bread for a healthier alternative.
Take note that whole bread provides glucose, which is a great source of energy for our brain. Along with glucose, it contains B vitamins, which benefit our nervous system a lot. For this very reason, it makes sense to use whole bread for sandwiches instead of the white one.
2 Oatmeal porridge
Oatmeal serves as a good source of “fuel” for our brain. This meal contains much fiber that helps students stay full for longer periods so that they don’t want to grab a bite at a burger joint. It is also packed with zinc and vitamins B and E that help our brain work at its best. There are dozens of variations of oatmeal with different toppings such as raspberries, coconut flakes, nuts, apples, etc.
3 Lean-meat or black bean burger
Lean meat, no matter whether it is beef or pork, is packed with iron. The latter helps students stay active and concentrate on their assignments better. When it comes to beef, then it is worth mentioning that it contains much zinc which boosts our memory.
Non-meat eaters are recommended to eat soy or black bean burgers as beans are believed to be a good source of iron as well. However, for the latter to be fully absorbed, a dose of vitamin С is required. Therefore, a black bean burger served with red peppers and tomato juice is a good alternative to a meat burger. Students should consider grilled meat or black bean burgers as a good option for their next barbecue party.
4 Berry Smoothie with Chia Seeds and Yogurt
A smoothie made of various berries can serve as a healthy snack or dessert. Packed with vitamin С and antioxidants, berries can boost our memorizing ability. And their seeds are rich in omega-3 fats which are also found in abundance in fatty fish and which are meant to reduce our cognitive decline and enhance our brainpower a lot. Students should strive to consume many smoothies made of blackberries, blackcurrants, strawberries, and other berries. They should keep in mind that the richer the color of the berries, the more nutrients they have.
A berry smoothie mixed with yogurt and chia seeds is a healthier variation of a regular drink. Chia seeds are rich in an antioxidant, vitamin E, which benefits our cognitive skills a lot, while yogurt is a source of vitamins B and D which the teenagers’ brain badly needs for its tissue growth.
5 Baked Eggs with Spinach and Tomatoes
Eggs are made of whites and yolks, and these are what we consume. While whites are rich in protein, yolks contain much choline. The latter takes part in memory development. Those students who stay away from eggs only because of their cholesterol concerns should do the rethinking.
Eggs have been proved to have zero effect on cholesterol numbers in healthy men and women. Moreover, they are believed to raise “good” cholesterol. Students can have boiled eggs for a quick breakfast before leaving for school or they can try baked eggs served on a spinach and tomato bed and seasoned with Italian sauce for dinner after a long school day.