Amanda A-mangia: Brain food for the exams

Studying for exams really challenges the brain. Give yourself the fuel you need to concentrate and stay focused in order to absorb the material you are studying.

Milk and yogurt


Low-fat dairy products are packed with protein and B vitamins that may help you concentrate and work efficiently. Plain Greek yogurt, which is super-high in protein and has no added sugar is recommended. Milk and yogurt are fortified with vitamins which also supports brain health.



It’s hard to beat oatmeal at breakfast. Oatmeal is a whole grain, which you digest slowly, giving your brain and body steady energy. And you get a bowlful of B vitamins and fibre as well as potassium, zinc, and vitamin E.



One of nature’s perfect foods, blueberries are packed with nutrients that give them their deep-blue colour. One study links blueberries to improved learning and memory. One cup of fresh or frozen blueberries a day are recommended.



Salmon is one of the best sources of omega-3 fatty acids, healthy fats that are good for the brain. Curried salmon gives you omega-3s mixed with turmeric, which is also good for the brain.



While all nuts provide brain fuel in the form of protein and both omega-3 and omega-6 fatty acids, walnuts are best. A study found that students who regularly ate walnuts were better at deductive reasoning.

Hemp seed


Hemp seed is a real superfood. It provides brain-powering protein, omega-3s and -6s, and a variety of antioxidants and other nutrients. The seeds are versatile – their nutty flavour blends well with lots of breakfast foods and baked goods. Stir a couple of spoonfuls into oatmeal, mix with milk or yogurt, sprinkle on cereal, or bake into muffins.



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