We all know how important it is to have healthy and nutritious foods. According to research, certain foods are essential to consume if you’re a student. Maintaining good health can enhance academic performance and assist you in achieving your educational objectives. A balanced diet is crucial for a nourished body. Here are twenty foods to consume for better memorization and nutritional value.
1. Berries
Berries are known to improve mental performance and well-being. Berries like strawberries, blueberries, and blackberries are high in flavonoids that contain several additional benefits. It is also known for improved memory and attention.
2. Citrus Fruits
Similar to berries, citrus fruits are also rich in flavonoids. Citrus fruits and drinks promote brain health. It is also known to protect nerve cells from various injuries.
3. Dark Chocolate
Dark chocolate is known to have several benefits like reduction of stress . and also helps in overall health. Cocoa products are also known for improving brain function. It is rich in flavonoids which primarily help in higher brain functioning.
4. Nuts
Another essential and nutritional snack to munch on is various kinds of nuts. They consist of several vitamins and zinc. As per a study, students who consumed walnuts in their diet had seen an improvement in interpreting verbal communication.
5. Eggs
Besides being an easy and delicious breakfast option, eggs also have several other benefits. They are rich in nutrients like vitamin b12, choline, and selenium. Eggs are known to improve coordination, memory, and motor performance. Vitamin b12 in eggs also plays a massive role in neurological health.
6. Avocados
Avocados are loved by many for their versatility. It can be eaten as raw along with freshly toasted bread, guacamole, or just enjoyed with salt. Avocados are known for lutein which helps in overall brain health. It is also associated with overall better mental health.
7. Fish
Fishes that are rich in omega-3 fatty acids have several health benefits. They are rich in vitamin b12 and selenium which aid in overall brain health and functioning. Research has proven that fatty fish are associated with better memory performance and concentration.
8. Beetroots
Beetroots are a rich source of nitrates and several other minerals. Nitrates from beetroots convert into nitric oxide in the body. Nitric oxide plays a role in improved blood flow, circulation, and overall brain health.
9. Coffee
The majority of us know about the benefits of caffeine in coffee. Caffeine helps to reduce stress and anxiety when consumed in moderate amounts. It also helps in staying alert and concentrated.
10. Green Tea
Green tea is known for promoting weight loss due to its low-calorie count. It is also known for improving metabolism and overall health. L-theanine present in green tea helps in stress management and mental performance. Matcha also has twice as much L-theanine compared to green tea.
11. Maca
Maca, also known as Peruvian ginseng, is a herbal plant native to South America in the high Andes mountain of Peru. Maca contains iron and iodine that keep your health and metabolism on track. It is also known to boost and elevate mood for long periods.
12. Turmeric
Besides being an essential home remedy in Indian households, turmeric serves various other purposes. Turmeric is known for its improvement in memory performance and it is a potent anti-inflammatory and antioxidant, which helps in improving depression and arthirities. .
13. Pumpkin Seeds
Pumpkin seeds are rich in micronutrients. It is known for improving memory, learning, and brain health. Pumpkin seeds contain several nutrients like iron, zinc, magnesium, and copper and make for a great snack to munch.
14. Green Vegetables
Green leafy vegetables are higher in fiber, keeping you fuller for longer and allowing you to concentrate longer. They consist of minerals and nutrients and are low in calories. Leafy green vegetables are also proven to reduce the risk of obesity, heart disease, and high blood pressure.
15. Broccoli
Broccoli consists of antioxidants, vitamins, and gluco sinolates. Brocolli has also been termed a superfood due to its nutritional value. This superfood benefits students since it helps in eyesight fights against cell damage, and provides healthy bones.
16. Peanut Butter
Peanut butter is rich in healthy fats and protein per serving. It is consumed either as a breakfast meal or snack applied on it. Digesting peanut butter in moderation is advised because it is a high-calorie snack.
17. Fruits
Fruits contain natural sugars that are much healthier and more nutritious compared to processed and artificial sugars. Though fruits with darker skin tend to be higher in antioxidants, every fruit has some unique benefits.
18. Whole Grains
Whole grains have several benefits and are associated with a healthy and nutritious diet. It is high in nutrients and fiber and lowers the risk of heart disease. Whole grains are also proven to help with chronic inflammation and obesity.
19. Fermented Foods
Research has proven that fermented foods also help to provide for a healthy immune system and overall good health. Fermented foods have anti-fungal, anti-microbial, anti-diabetic, and anti-inflammatory properties. Certain fermented foods include kimchi, yogurt, sauerkraut, etc.
20. Tomatoes
Tomatoes are rich in antioxidants and protect cells against free radical damage. This fruit contains lycopene, giving it a bright red colour. Tomato also contains potassium, vitamin B & E, and other food nutrients.
