Breakfast is the most important meal of the day. A healthy, balanced breakfast fuels your body, balances your blood sugar levels, and revs your metabolism. To function optimally, your brain needs water, fat, glucose, and vitamins. Your brain controls your processing speed, focus, and sustained attention — so nourish it for optimal performance! For an effective breakfast, include slow-release carbohydrates, like whole rolled porridge oats, whole grain bread, or low-sugar muesli, as they provide slow-release energy.
Add a protein food, such as milk, yogurt, or eggs to keep you feeling full. These protein-rich foods can lead to greater mental alertness. Healthy food choices on exam day include eggs, nuts, yogurt, and cottage cheese. Good breakfast combinations might be whole-grain cereal with low-fat milk, eggs and toast with jam, porridge, oatmeal, or sugar-free muesli.
Skip to content. Free Class. Register now. Fish Fish are a great source of Omega-3s. Complex Carbohydrates Many diets today ignore most carbohydrates, but you should eat some carbs before a test. Helpful Protein Protein is your best friend before a test. Energy Snacks Depending on the test, you may have time to snack during breaks.
Take advantage and bring food that keeps your energy up. Again, use complex carbohydrates. Dehydration itself can: Diminish concentration Cause feelings of faintness Drain physical energy For more test strategy, college admissions, and scholarship application tips sign up for our FREE class happening right now! Is it okay to eat carbohydrates before a test?
However, this study was funded by the Egg Nutrition Center, which may have influenced the study Eating whole eggs may help boost brain health due to the concentration of nutrients, including vitamin B12, choline, and selenium, found within the yolk. Avocados are versatile fruits that can be enjoyed in several ways, including mashed into guacamole, spread on toast, or simply enjoyed whole with a bit of salt.
As a convenient study snack, they may also help boost your brain function. A study in 84 adults demonstrated that those who ate a meal containing fresh avocados for 12 weeks had increased blood levels of lutein and experienced improvements in accuracy on mental tests However, the study was funded by the Hass Avocado Board, which may have influenced the study Regardless, blood lutein levels and lutein intake have been associated with better mental function in general 31 , Some research has shown that eating carotenoid-rich avocados may help improve mental performance.
Omega-3s are essential fats that play important roles in brain health. One study in 76 Japanese adults linked higher fish intake with better memory performance and brain health Another study in more than 17, schoolchildren found that an intake of 8 grams of fish per day was significantly associated with better grades in German and mathematics, compared with no or limited fish intake However, the study also noted that this association declined in the highest category of fish intake, which the researchers suggested may be due to the higher intake of mercury and other harmful pollutants found in seafood Many other studies have linked fish intake to better mental performance and slower mental decline, which is attributed to the concentration of important nutrients, including omega-3 fats, in fish 35 , Adding fish and seafood to your diet may enhance memory and boost overall brain health.
Eating fish may also help slow mental decline. Beets and beet products are rich in nitrates, which your body converts into a molecule called nitric oxide.
Nitric oxide plays many important roles in your health, including proper nerve cell communication, blood flow, and brain function Consuming nitrate-rich beets and beet products has been associated with improvements in brain function in some studies. A study in 24 younger and older adults found that drinking 5 ounces mL of beet juice significantly increased blood nitrate concentration and improved reaction time on mental tests in both age groups, compared with a placebo Another study in 40 adults found that drinking 15 ounces mL of beet juice improved blood flow to the brain and performance on a subtraction test, compared with a placebo You can increase your dietary intake of nitrates by enjoying roasted beets with a meal before an exam or sipping on fresh beet juice while studying.
Beets are rich in nitrates, which may help improve blood flow to the brain, nerve cell communication, and overall brain health. But if you're having a "fasting blood test", you will be told not to eat or drink anything other than water beforehand. You may also be told not to smoke before your test. For more information about a wider range of blood tests, go to Lab Tests Online.
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