Top Brain Food for Studying: Best Foods to Eat Before Exams

Did you know that what you eat and drink can effect how well you perform on exams? What is the ideal diet to follow on the day of the exam? Can food and drink have an impact on your test scores? Parents and kids are looking for answers to these critical issues in our increasingly health-conscious culture. We all expect that good pre-exam nutrition will offer us an advantage during the exam, and it can.

A lengthy exam is similar to a mental marathon in which stamina is important. Nutritionists underline the necessity of maintaining healthy eating habits at this difficult period. The appropriate diet and drink, they claim, can boost your system, boost your awareness, and keep you going through the lengthy exam hours. Dietary mistakes might leave you feeling sluggish, nervous, or exhausted. The following dietary suggestions can help you perform at your peak on exam day.

The food you eat can have a huge impact on how your brain functions. This is especially important around exam time, when you’re probably paying more attention to books than to breakfast. Learn how food affects your body so you can choose foods that will help you improve your memory, fuel your brain, and crush your study schedule.

When taking an exam, most people experience some level of stress. According to Brain Connection, the increase in standardised testing may be contributing to the level of stress that many students are experiencing in the classroom. Excessive stress can be detrimental in a number of ways, including lower test scores.

This shows the importance of proper nutrition for students facing important exams. When your student is focused, well-nourished, and satisfied, they can concentrate far better on the task at hand.

Whether you’re a student or the parent of a child taking school exams, there are quick and easy eating ideas to help maintain those all-important energy levels and increase focus and memory.

What to eat before an exam? Top 10 Tips 

1. Don’t forget to eat:
You should eat something even if you normally skip breakfast or avoid eating when you are nervous. Simply put, your brain requires energy from food to function properly. You must maintain mental focus on your exam rather than on your hunger. It would be a shame to study hard before an exam only to be physically exhausted on the day of the exam. If you really can’t eat anything, try a protein shake or a smoothie.

2. Eat brain boosting food:
Consume foods that are beneficial to the brain. This includes foods high in protein, which can boost mental acuity. On exam day, eggs, nuts, yoghurt, and cottage cheese are all healthy options. Whole-grain cereal with low-fat milk, eggs and toast with jam, porridge, oatmeal, or sugar-free muesli are all good breakfast options.

Fish, walnuts, blueberries, sunflower seeds, flaxseed, dried fruits, figs, and prunes are among the other foods considered brain foods.

Although unproven, many people believe that fruit is an excellent source of brain fuel that can help you think faster and remember things better. Cantaloupes, oranges, strawberries, blueberries, and bananas are some of the most popular fruits.

Raw carrots, bell peppers, Brussels sprouts, spinach, broccoli, and asparagus are all good vegetable choices.

3. Avoid brain blocking foods:
Stay away from brain-blocking foods. Avoid foods made with white flour, such as cookies, cakes, and muffins, on exam day because they take more time and energy to digest. Chocolates, desserts, and candies, which are high in refined sugar, should also be avoided.

Before an exam, avoid eating turkey because it contains L-tryptophan, an essential amino acid that makes you sleepy. In addition, certain food combinations, such as protein and starch, should be avoided. When these substances must be digested together, extra time is required.

Carbohydrates make you feel more relaxed than alert when eaten alone. Carbs are a good choice the day before the exam, but not the day of the exam. Furthermore, eating a lot of carbs like rice or potatoes can make you feel bloated and sleepy.

Sugary foods, such as chocolates, desserts, and candies, should be avoided. They’ll send you off on sugar highs and lows, which will do the opposite of calming you down during your lengthy exam.

4. Drink brain boosting beverages:
Consume brain-stimulating beverages. Before and during your exam, make sure you drink plenty of water. Tea is also effective, though without as much sugar. Dehydration can cause you to lose focus, feel faint, and deplete your energy. Don’t put off drinking a glass of water until you’re thirsty. Waiting until you’re thirsty indicates that your body is already dehydrated.

5. Avoid brain blocking beverages:
Stay away from mind-altering beverages. On exam day, stay away from alcohol completely. You obviously cannot perform well on an exam if you are inebriated, have a headache, or are nauseated. To avoid hangovers, dullness, or excessive fatigue, limit your drinking around exam time.
Sugary sodas and colas should be avoided. Caffeine should be avoided because it can make you nervous. If you’re used to drinking coffee on a regular basis, have a small cup or two. Along with your coffee, try to eat something healthy. Caffeine withdrawal headaches can occur if you stop drinking coffee abruptly and completely.

6. Eat light meals:
Consume light meals. Eat just enough to satisfy your hunger, but not too much to make you feel stuffed. You will feel drowsy and heavy if you eat a large breakfast or lunch before an exam. Your body’s energy will be directed toward the digestive process rather than providing the energy your brain requires to function properly. Instead, opt for a light lunch like a chicken or salmon salad.

7. Don’t try any new foods:
Don’t try any new foods, drinks, or supplements right before the exam, even if friends or family members recommend them. You have no idea how your body will react to them, and you don’t want any unpleasant surprises on exam day. Stick to the foods and beverages that your body is used to.

8. Consider taking multivitamins:
Multivitamins are a good idea. The majority of students do not consume a well-balanced diet. When you eat pizza, junk food, Red Bull, and coffee for a living, your body will be deficient in essential vitamins and minerals. A multivitamin may be beneficial. The B vitamins, in particular, help the brain function better. Iron, calcium, and zinc can help your body cope better with stress.

9. Snack intelligently:
Choose your snacks wisely. In some countries, in the middle of a long exam, you are given a five- to ten-minute break. Keep healthy snacks on hand for such occasions, such as protein bars, trail mix, energy bars, granola bars, almonds, walnuts, or fruit. Avoid chocolates and sweet treats because the energy boost could lead to a crash during your exam!

10. Get enough sleep:
Get plenty of rest. Many students develop the habit of studying late at night in the hopes of cramming more information into their already overworked minds. Instead, stop studying in the early evening the night before the exam. Then relax, eat your dinner, lay out your clothes for the next day, pack your bag, shower, set a couple of alarms, and go to bed early. You’ve done everything you can. On exam day, you’ll need not only the energy that comes from a healthy diet, but also the energy that comes from getting enough restful sleep.

Last but not least

When you’re studying and taking tests, it’s critical to maintain a healthy eating habits.
Although a healthy diet and lifestyle are the most important, research suggests that some foods can assist pupils improve their mental performance, making them a great choice.

Try including a couple of the foods listed above into your diet if you want to boost your mental function and overall health.