Looking at how strenuous writing an essay for college can be, you should buy and consume various types of healthy food to stay sharp mentally because a lot of brain power is needed for school work. Brain food is important for students because it helps them stay focused and sharp. It keeps their minds active. It also helps prevent memory loss and improve the overall state of mind.

In this article, we will look at some of the best food choices that can provide your brain with the nutrition needed to keep your mind healthy and functioning at its best. We will also look at some recipes you can use to prepare these foods so that they are easy to eat and even easier on your wallet!

Here are the best foods you can buy to help boost your brain performance:

Dark Chocolate (70% Cocoa)

Chocolate is an excellent food that helps brain performance. It contains a flavonoid called epicatechin, which is packed full of antioxidants. The antioxidants in dark chocolate help soothe your brain waves, making it easier to assimilate school work. People who buy and eat more chocolate usually have a better memory than those who don’t eat chocolate at all.

Oatmeal

A lot of students have quick oatmeal cereal before rushing for class. This is great because oatmeal is an excellent source of iron, which is essential for brain function. Iron is vital for learning and memory.

Oatmeal also contains acetylcholine which is a neurotransmitter responsible for the impulses in the brain. Acetylcholine improves learning abilities, so buy and eat oatmeal to keep your mind sharp and ready for anything.

Eggs 

Another popular food you might not know has immense brain benefits are eggs. Eggs are packed full of protein and healthy fats that fuel your body and brain while you learn new things. Eggs also contain Vitamin B-6, B-12, and acetylcholine, which are essential for brain development. People who consume more eggs perform better on tests related to memory, leading to better school grades.

Salmon 

Salmon is considered one of the best brain foods because it contains omega-3 fatty acids, which is essential for excellent brain function. Omega- 3s build a protective membrane around the cells of our brain and improve the structure of the neurons present. Omega-3s also help protect against cognitive decline as we age, helping us think clearly even when tired or stressed out.

Spinach 

Spinach is an excellent addition to salad and other food. It contains folate, which is important for normal cell division and improves the brain's brain's cognitive function. Free radicals in the body cause oxidative stress that leads to reduced brain function, but folate protects against this and builds up new cells that serve as building blocks for new neurons. Spinach also has additional benefits such as reducing the risk of getting dementia, improving memory, and sharpening the IQ. Spinach also contains vitamin C (another nutrient that protects against oxidative stress). You can buy and keep spinach in your refrigerator because it is versatile and can be used for various meals.

Fruits and vegetables 

Fruits and vegetables are indicated for a better immune system and well-being, but they are also very good for brain development. Fruits and vegetables are rich in antioxidants, which help protect neurons from damage caused by free radicals. They also contain vitamins and minerals such as magnesium, potassium, calcium, folate, and vitamins A, C, and E.

Some specific fruits and vegetables that improve brain performance include:

Bananas 

Bananas are rich in vitamin B6, which helps keep your brain functioning at its best. They also contain potassium, which helps preserve nerve function and reduces inflammation in your nervous system. This makes bananas an excellent pick for students. Don't forget bananas the next time you buy fruit.

Blueberries

Blueberries contain anthocyanins, powerful antioxidants that protect neurons from damage caused by free radicals — molecules that cause cell death and damage neurons during aging or when exposed to toxins like alcohol or cigarette smoke (mainly secondhand smoke). Blueberries also have high levels of vitamin C, which helps boost memory and learning abilities by keeping your brain cells healthy while firing off signals that store information in long-term memory.

Broccoli 

Broccoli contains glucosinolates which break down after digestion into isothiocyanates which protect your brain and reduce the risk of neurodegenerative diseases. Broccoli also contains flavonoids and vitamin C, and these ingredients further boost your brain health.

Brain-healthy whole meal recipes.

While we have looked at major ingredients that have many brain-health benefits, some whole meal recipes incorporate one or more of them to give you all the brain supplements you need.

Omelette with broccoli

Eggs and broccoli have immense brain benefits and putting them together in this meal give you all the cognitive benefits you need. Here are the ingredients you should buy:

• 1 chopped red onion

• 2 tablespoons olive oil

• 100g broccoli

• 3 eggs

• 50ml semi-skimmed milk

• 2 teaspoon mustard

• Freshly ground black pepper

• 50g grated cheddar

• 1 teaspoon dried oregano

Method

1. Preheat the oven to 200 degrees

2. Add the oil into an ovenproof baking dish and then add onions and roast for 5 minutes.

3. Meanwhile, blanch the broccoli in boiling water for 2 minutes before draining.

4. Add the broccoli to the baking dish containing the roasted onion and roast together.

5. Mix the eggs, milk, mustard, and black pepper in a mixing bowl and mix well

6. Pour the egg mixture over the broccoli, then top with cheese and oregano

Bake for 15 minutes, then season with pepper and serve with salad on the side or alone.

Salmon pan-roasted with spinach and lemon

The salmon with spinach and lemon is an exquisite meal with brain-packed benefits. You can whip up this healthy meal while working on your essay. Here are the ingredients to buy:

• 2 teaspoon extra-virgin olive oil,

• 1 tablespoon minced onion

• Silvered garlic

• 7oz baby spinach

• Salt and pepper to taste

• 1 zest and juiced lemon

• ¼ cup of wine

• 1 tablespoon basil

Method

1. Heat 1 teaspoon of olive oil and onion in an oven-safe skillet. Add garlic and saute until there is a fragrance. It should take 6 minutes.

2. Add spinach, stir, and then cover to wilt. Then salinize and add half the lemon juice and zest. Clean the skillet afterward

3. Heat ½ teaspoon olive oil till it is shimmering but not smoking. Add salt and pepper to the salmon and leave for 5 minutes. Then sear the fish and carefully pour white wine over the fish skin.

4. Bake for 5-6 minutes for medium done at 350F

5. Serve spinach and fish on two plates. Plate the remaining oil, lemon juice, zest, and basil

Enjoy with a nice drink, and you can be sure your brain is getting all the benefits.

Takeaway

As a student, you need to eat responsibly and get enough sleep to reach your full potential. Making changes in your diet to include brain-healthy food will make you stronger, smarter, and healthier. 

According to the American Dietetic Association, nutrition is important for overall health and well-being, especially in childhood and adolescence. Good choices in food can enhance school-age nutritional goals while improving cognitive skills. Some might buy essay or get a tutor to ease the strain on their mental health.

A good diet is essential for students since it contributes to a happier and more productive school lifestyle. It is not easy, however, to pay sufficient attention to a balanced diet and regular physical activity as a college student but using this list of the best foods for your brain, you can be more intentional about your diet choices.

Learning new things helps you grow as a person and makes you stronger in all areas of life. Your brain, being the tool for academic success, is always working hard when you are constantly learning about a new subject or trying out new activities. Food is the power source to supplement and reduce cognitive decline as you grow older. This adds up to give higher test scores and better grades.