Best Brain-boosting Food for Students

Yes, we all know that we should be eating more healthily, but with busy days at university, not to mention packed social lives, good intentions often get overtaken by convenience (and more takeaways than we’d probably like to admit).

Eating the right foods can have a real positive impact on your brain function. The good news is that it’s easier than you think. With just a few simple tweaks, you should notice a difference in your focus, memory and energy levels.

With spring semester exams around the corner, now’s the perfect time to give your brain the boost it needs. Keep reading to discover the best brain-boosting food for students, plus a few easy ways to prepare them in your Nottingham student accommodation kitchen.

Oily fish

Oily fish, such as salmon, mackerel, sardines and trout, are high in omega-3 fatty acids, which are essential for our brain health and function. Studies have shown that they improve learning and memory, boost cognitive wellbeing, and increase blood flow to the brain, helping protect us from degenerative diseases as we get older.  

Aim for two to three portions of oily fish a week. If you have an air fryer in your Nottingham student accommodation, it’s a quick and easy way to cook fish. Simply drizzle with oil or marinade in soy sauce and sesame oil, and you’ll have perfectly cooked fish in under ten minutes. Tinned fish is just as high in omega-3 and is a great option if you’re on a budget.

Nuts and seeds

Don’t like or can’t eat fish? Nuts and seeds are great alternative sources of omega-3, as well as other brain-boosting elements such as zinc, magnesium and vitamin E. Flaxseeds, walnuts and pumpkin seeds are particularly good choices. Keep a jar of mixed nuts and seeds on your kitchen counter and sprinkle them over your porridge, cereal, eggs or soups for an easy nutritional boost.

Chia seeds are also a great source of omega-3 fatty acids. Try making chia pudding by mixing two tablespoons of chia seeds with coconut, almond or dairy milk and leaving it in the fridge overnight. Top with berries and a drizzle of honey for a quick, healthy breakfast or snack. 

Berries

Berries, particularly blueberries, cherries, blackberries and strawberries, are packed with flavonoids. These are plant-based compounds that can boost memory, learning and cognitive performance, as well as provide protection for our brains as we get older.

Berries can be expensive on a student budget, so it’s worth checking out the markets for better value produce. St Ann’s and Clinton Street markets are just a short walk away from our Nottingham student accommodation. Frozen berries are another more affordable option and are just as nutritious. Keep them in your freezer and whack them into a smoothie, yoghurt or onto your morning porridge.

Tea and coffee

Good news for caffeine lovers: your daily cuppas do more than just wake you up. Research has shown a whole host of brain-boosting benefits, including improved attention, memory and better cognitive function over time.

Not only that, tea and coffee also contain flavonoids, while tea (especially green and matcha) provides l-theanine, an amino acid that works alongside caffeine to improve focus and working memory.

Just bear in mind that where you get your caffeine matters. Chugging energy drinks and sugary frappes will simply fill your body with unwanted sugar and chemicals. Sticking to unsweetened tea and coffee with a dash of milk is a much better option.

Leafy greens

There’s a reason why our parents nagged us to eat our greens. Veggies such as kale, broccoli and sprouts are high in vitamins and minerals – including vitamin K, antioxidants, nitrates and folates – that help support cognitive function and brain health.

Want some ideas to up your consumption of greens? Try a quick stir fry of broccoli, leeks and kale as a side to salmon or chicken or roast them in the oven with olive oil, salt and pepper for a deeper flavour. They’re also great chopped up and added to fried rice. Not a fan of the taste? Blend them into a smoothie with apple, cucumber and ginger. 

We hope we’ve shown you that eating well at university doesn’t have to be complicated or expensive. Our luxury Nottingham student accommodation has great kitchen facilities. Whether you opt for a studio apartment or a shared kitchen, you’ll be cooking up a storm in no time. Want to find out more? Take a look at true student Nottingham here: true student Nottingham