Boost Your Brain: 5 Foods for Exam Success!

With exam season around the corner, it’s not unusual to feel the pressure mounting. The stress of deadlines can leave you feeling overwhelmed. It’s easy to forget about your health and rely on quick, unhealthy snacks. But did you know that the right foods can help you stay sharp and focused during those long painful hours of studying? As the saying goes, “You are what you eat”, and when it comes to brainpower, this couldn’t be more true. 

The Link Between Diet and Brainpower

Poor food choices can leave you feeling sluggish and unfocused. If you’ve found yourself zoning out during your revision, it may not just be the material – though let’s be honest, some of those lectures could put anyone to sleep. Your diet could be impacting your brain’s performance too.

The brain is an energy-intensive organ, using about 20% of the body’s total energy, despite making up only 2% of its weight (2). Research shows engaging in a healthy diet can improve academic performance in students (1), underscoring the importance of nutrition to support cognitive function and focus through exam season (2).

Brain-Boosting Foods 

So, how can you fuel your brain and get the results you want? Here’s a list of brain-boosting foods, backed by science, that will help you power through:

1. Blueberries 

Packed with antioxidants and flavanols, these small but mighty fruits, are proven to enhance memory and concentration (3). Studies show blueberries increase blood flow to the brain and enhance memory-related neuronal cell signalling, making them an ideal snack for those long study sessions (4). Instead of reaching for crisps, snack on a handful of blueberries – your brain will thank you later.

2. Dark chocolate 

Yes, chocolate can be good for you! Dark chocolate (70% cocoa or higher) is full of cocoa flavonoids that increase cerebral blood flow improving cognitive function, and benefitting memory two hours post-consumption. So, next time you’re feeling a study slump, break off a square of dark chocolate for a quick boost – just don’t eat the whole bar…

3. Eggs

Eggs are packed with choline, which helps produce acetylcholine, a neurotransmitter that regulates memory. (6) So, if you want to remember where you left your notes or, better yet, the answers during an exam make eggs a regular part of your breakfast.  

4. Oily Fish

Omega-3 fatty acids, in particular DHA and EPA, are essential for brain health. Regular consumption of fish oil supports memory, improves mental clarity, and even slows cognitive decline! Whether it’s salmon, mackerel, sardines, or trout, next time you plan your meals don’t forget to include a serving of oily fish to keep your brain sharp (7). 

5. Red wine

Not only does sipping red wine make you look sophisticated, but surprisingly it benefits your brain. Thanks to resveratrol, a plant compound in red wine grapes, your cognitive performance will be maintained and may even be improved! But moderation is key unless you want your study session to turn into a nap (8, 9).

As you prepare for exams and deadlines, remember that what you eat can significantly impact your performance. By incorporating these science-backed brain-boosting foods into your diet, you can set yourself up for success and reduce your stress. Instead of relying on unhealthy snacks prioritise your nutrition and you’ll be better equipped to tackle your assignments with confidence. After all, fuelling your brain with the right foods is the smartest strategy for success. Good luck with your studies!

Words By: Eleanor Hobson

References 

1. Pilato, I.B., Beezhold, B. and Radnitz, C. (2020). Diet and lifestyle factors associated with cognitive performance in college students. Journal of American College Health, 70(7), pp.1–7. doi:https://doi.org/10.1080/07448481.2020.1847118.
2. Watts, M.E., Pocock, R. and Claudianos, C. (2018). Brain Energy and Oxygen Metabolism: Emerging Role in Normal Function and Disease. Frontiers in Molecular Neuroscience, 11. doi:https://doi.org/10.3389/fnmol.2018.00216.
3. Tran, P.H.L. and Tran, T.T.D. (2021). Blueberry Supplementation in Neuronal Health and Protective Technologies for Efficient Delivery of Blueberry Anthocyanins. Biomolecules, 11(1), p.102. doi:https://doi.org/10.3390/biom11010102.
4. Joseph, J.A., Arendash, G., Gordon, M., Diamond, D., Shukitt-Hale, B., Morgan, D. and Denisova, N.A. (2003). Blueberry Supplementation Enhances Signaling and Prevents Behavioral Deficits in an Alzheimer Disease Model. Nutritional Neuroscience, 6(3), pp.153–162. doi:https://doi.org/10.1080/1028415031000111282.
5. Lamport, D.J., Christodoulou, E. and Achilleos, C. (2020). Beneficial Effects of Dark Chocolate for Episodic Memory in Healthy Young Adults: A Parallel-Groups Acute Intervention with a White Chocolate Control. Nutrients, 12(2), p.483. doi:https://doi.org/10.3390/nu12020483.
6. Kritz-Silverstein, D. and Bettencourt, R. (2024). Egg Consumption and 4-Year Change in Cognitive Function in Older Men and Women: The Rancho Bernardo Study. Nutrients, [online] 16(16), pp.2765–2765. doi:https://doi.org/10.3390/nu16162765.
7. Ghasemi Fard, S., Wang, F., Sinclair, A.J., Elliott, G. and Turchini, G.M. (2018). How does high DHA fish oil affect health? A systematic review of evidence. Critical Reviews in Food Science and Nutrition, 59(11), pp.1684–1727. doi:https://doi.org/10.1080/10408398.2018.1425978.
8. Arntzen, K.A., Schirmer, H., Wilsgaard, T. and Mathiesen, E.B. (2010). Moderate wine consumption is associated with better cognitive test results: a 7 year follow up of 5033 subjects in the Tromsø Study. Acta Neurologica Scandinavica, 122, pp.23–29. doi:https://doi.org/10.1111/j.1600-0404.2010.01371.x.
9. Lucerón-Lucas-Torres, M., Cavero-Redondo, I., Martínez-Vizcaíno, V., Saz-Lara, A., Pascual-Morena, C. and Álvarez-Bueno, C. (2022). Association Between Wine Consumption and Cognitive Decline in Older People: A Systematic Review and Meta-Analysis of Longitudinal Studies. Frontiers in Nutrition, 9. doi:https://doi.org/10.3389/fnut.2022.863059.