Foods that improve memory, increase concentration, reduce stress

Salmon is rich in omega-3 which helps improve memory. (Source: Pixabay)

Exam season is approaching, which is the time when students need to mobilize maximum intellectual energy to review and do their tests effectively. In addition to scientific study methods and reasonable rest, choosing the right foods can help enhance memory, improve concentration and reduce stress.

According to scientific research and recommendations from nutrition experts, the following foods have a positive impact on brain function.

Fatty fish - rich source of DHA and EPA

Salmon, mackerel, and sardines are fatty fish that are rich in omega-3s, especially DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) - two essential fatty acids that play an important role in the formation of brain cells.

According to research published in the journal Nature Reviews Neuroscience (2016), a diet rich in omega-3s helps improve memory, learning ability and reduces the risk of neurodegenerative diseases such as Alzheimer's.

Dr. Lisa Mosconi, Director of the Institute for Nutrition & Brain at Weill Cornell University (USA), recommends that students should eat fatty fish 2-3 times/week to fully supplement omega-3 for effective brain function.

Eggs - choline helps increase neurotransmission

Eggs, especially the yolks, are a source of choline — a nutrient involved in the synthesis of acetylcholine, a neurotransmitter involved in memory and concentration.

A Boston University study (2011) found that higher dietary choline intake was associated with better scores on memory tests. Eating an egg a day (for people without underlying cholesterol problems) is a simple yet effective way to supplement choline.

Blueberries - powerful antioxidants, improve cognitive function

Blueberries are rich in anthocyanins, a group of antioxidants that help improve nerve signaling in the brain and protect brain cells from oxidative stress.

A study by the University of Exeter (2017) showed that consuming blueberry juice for 12 weeks significantly improved vocabulary memory in the elderly, and this effect was also noted in young people.

Eat half a cup of fresh blueberries every day or drink unsweetened pure blueberry juice.

Nuts - great source of vitamin E and magnesium

Walnuts, almonds, cashews, pumpkin seeds... contain lots of vitamin E, good fats and magnesium, which help increase nerve transmission, support memory and regulate emotions.

A study in the journal Nutrients (2019) noted that college students who regularly consumed nuts scored higher on memory tests than those who did not. A small handful (about 30g) of nuts a day instead of sugary snacks is good for the brain and keeps you in shape.

Dark chocolate - rich in flavonoids, increases blood circulation to the brain

Dark chocolate (containing more than 70% cocoa) contains flavonoids - compounds that help improve blood circulation and have a positive effect on the hippocampus (related to long-term memory).

According to a study published in Frontiers in Nutrition (2017), after only 2 hours of consuming dark chocolate, brain performance is significantly improved. Eating 1-2 squares of dark chocolate/day (about 10-15g) before studying or reviewing helps increase alertness and concentration.

Green leafy vegetables - provide folate and vitamin K

Spinach, collards, and kale are rich in folate (vitamin B9) and vitamin K, which help maintain nerve cell integrity and slow cognitive decline.

Research from Rush University (2018) shows that people who eat green leafy vegetables every day have brain function equivalent to people 11 years younger. You should combine green vegetables in your main meals (boiled, lightly stir-fried or made into salad) at least 1-2 times/day.