Whether you’re writing exams, working on a challenging project or just want to stay sharp and alert, so-called brain food can help you stay on top of your mental game.

Getting an adequate and steady kilojoule intake throughout the day is the first step to keeping focused and alert. Therefore, eat regular meals, even if your normal work schedule is disrupted. Eating regularly, that is three meals a day, will help you to concentrate.

Make sure that your meals include:

    • Omega-3 fatty acids (found in oily fish, walnut oil and flaxseeds or linseeds) for optimal brain function. Click here for a recipe for healthy fish cakes
    • Vitamins such as choline (the fat-like B vitamin found in eggs, liver and soybeans) to enhance memory and minimise fatigue, vitamin B12 (in fortified cereals) for energy and mental alertness, vitamin C (in fruits such as strawberries, oranges and blackcurrants) to increase mental agility, and vitamin K (in broccoli) to enhance cognitive function and improve brainpower
    • Sugar in moderate amounts for mental sharpness
    • Complex carbohydrates that release energy over a long period and keep you mentally alert throughout the day
    • Minerals, such as iodine (in fish), to improve mental clarity, and zinc (in pumpkin seeds) for enhancing memory and thinking skills.
    • If you have to snack, do so on walnuts and seeds instead of chips, cookies or sweets.

Some people thrive under stress, but in most of us, stress takes its toll! Eating the right food can help both your body and your mind (intellect) to function optimally. Add an adequate supply of water, enough rest and regular exercise and you’ll probably complete that demanding job, exam paper or task in no time – and with a smile!

 

Sources
www.bbcgoodfood.com
www.dailymail.co.uk
www.psychologytoday.com