College is probably the most stressful part of every young adult’s life. Students have to go through a lot of classes and coursework, research papers, essays, academic lessons, new relationships, etc. And dealing with all of that can make staying mentally healthy a challenge.
Although the diet can contribute to mental health when going through stressful moments, it can work both ways. It can help you have a healthier lifestyle by eating healthy foods, or it can worsen your situation if you make poor dietary choices.
Sadly, the bigger part of the student ratio still makes the wrong decisions, as seen in their essay writings on health. Even though there are many essay examples such as the ones on https://writix.co.uk/essay-examples/health that can help them and give them ideas, students may still end up needing help with essay about health when assigned to write one for university. And the only reason for that is the lack of proper knowledge about what food is healthy and what is not.
So, in order to help you, we’ve created a list of healthy foods that are proven to improve brain health. and better brain health can lead to better academic performance and help students achieve their academic goals.
Citrus Fruits
Citrus fruits are very nutritious and have a variety of health benefits. They are rich in flavonoids such as naringin, rutin, hesperidin, quercetin, etc.
Those compounds can improve your memory, help you learn better, and at the same time they protect your nerve cells from injuries. You can have citrus fruits as a snack while studying or make drinks from them. Either way, they will help with your mental performance. Paring them with healthy fats or a source of protein can make it even more effecting, and of course, more delicious and satisfying.
Nuts
Nuts contain many nutrients that are essential for a healthy brain, such as zinc and vitamin E.
They are an amazing source of fibre, healthy fats, and protein. And at the same time, they are very versatile and portable, making them the perfect snack. It is also proven that nuts can improve your reaction time and help you with your school performance.
Avocados
This fruit is a versatile one, and you can enjoy it in various ways. Eat it plain, or with a bit of salt, make a guacamole sauce of it, or make an avocado toast. Either way, it is delicious. Avocados are a great source of lutein, which accumulates in your eyes and brain and improves their function. Meaning that having avocado as a snack can increase your lutein levels and lead to better mental function and a healthier lifestyle.
Eggs
Eggs are probably known as the hero in every healthy diet story, thanks to the many nutrients they contain. They are basically rich in every nutrition that is necessary for the brain, such as choline, selenium, and vitamin B12.
The choline is needed for the production of acetylcholine, which is necessary for muscle function and memory storage. The selenium is related to motor performance, cognition, memory, and coordination. And vitamin B12 is an important part of everyone’s neurological health.
All in all, eggs are very useful for mental health. But you need to eat the whole egg, including the egg yolk, to get all the health benefits that it has to offer.
Fish
You have probably already crossed paths with the healthy benefits of fish while reading some library books or basically anything that involves healthy foods. They are a great source of omega 3 and contain a lot of selenium and vitamin B12, which are well-known brain health-promoting nutrients.
Many studies link fish intake with improved brain function and better memory performance. However, some studies decline the high intake of fish because it can lead to a higher intake of pollutants found in seafood.
Green, Red and Orange Vegetables
The intake of vegetables is linked to better overall health, not just mental health. The vegetables such as broccoli, peppers, and carrots have a lot of healthy and beneficial compounds such as carotenoid pigments, lutein, and zeaxanthin. Many studies link the intake of those vegetables to a better intellectual ability, better academic performance, faster reactions, and increased memory.
Conclusion: Many researchers prove that eating healthy can enhance our mental performance. Meaning that having a healthy diet is an excellent choice for students because staying mentally healthy is very important, especially in the times when you have to study or take exams. So, if you are trying to enhance your mental health and performance, try adding some of the foods above to your daily diet.