I’m sure we’ve all heard about the importance of eating breakfast (rather than choosing to skip breakfast altogether), especially before an exam. Eating a balanced breakfast helps to fuel the body, balance blood sugar levels, and helps you maintain the energy levels and alertness you need throughout the day. This is why it’s so important not to skip breakfast altogether, especially before an exam. Eating the right foods can also rev up the brain cells and help keep your brain sharp, which is exactly what you’ll want to be doing on the day of a big test! So today, I’m sharing a round-up of brain foods that you should eat for breakfast on exam day.
10 Breakfast Brain Food For Exams
When on a search for brain boosting foods, research shows that pairing protein with foods that offer slow-release carbohydrates is a sure way to go. This list of foods will leave you feeling full and help you tap into the brain power and energy you need to get through a big test.
Salmon
If you’ve got a little extra time to spend in the kitchen, whip up a savory serving of salmon for breakfast to eat when you have a big test. Fatty fish like salmon are rich in omega-3 fatty acids, which have long been understood by the National Science of Medicine to “protect and bolster cognition”. Pan sear salmon and serve it up with an avocado and toast or alongside eggs and you’ve got yourself a breakfast packed with brain food your peers would be envious of if they knew.
Eggs
Eggs are a great food selection due to the multitude of benefits there are to eating them regularly. Eggs are not only high in protein, they are also rich in vitamins and minerals (containing every vitamin and mineral needed in the human body, including containing a great source of choline, which research shows helps to improve brain health throughout life. However, choline is only found in egg yolks, so be sure to eat the whole thing.
Leafy Greens
It’s not super common to reach for leafy greens for breakfast, but when you’re looking for brain foods to help you on exam day, leafy greens are definitely something you’ll want to chomp down on first thing. Leafy greens are known to provide brain-boosting nutrients like beta carotene, vitamin K, and folate which are great for brain health. Some leaf greens you might want to consider our spinach, kale, or bok choy. You can throw them into a breakfast smoothie, an omelet, or incorporate them into a breakfast bowl with eggs and brown rice.
Whole Grains
Whole grains are a nutrient-dense food that research shows have a positive impact on brain health due to the way they are processed within the body. According to the Mayo Clinic, whole grains provide complex carbohydrates that help sustain brain function. Whole grains include foods like oatmeal, whole-grain bread, and brown rice. For breakfast, opt for a whole grain toast, or a breakfast bowl with protein and brown rice to have sustained energy throughout the day. Whole grains are also great for helping you feel full.
Nuts And Seeds
Although not considered a breakfast all on its own, nuts and seeds are widely known to be good for brain health. Nuts and seeds are one of those brain foods that are rich in protein. Walnuts in particular also contain a ton of omega-3s, which is another important nutrient that’s been linked with brain health. Incorporate nuts and seeds into your oatmeal, Greek yogurt parfait, or smoothie blends for a brain boosting breakfast right to kickstart your exam day. You might also like these brain food snacks that help with brain function.
Berries
Whether you want to snack on berries, toss them in your parfait or smoothie, or use them as a topping to your whole grain cereal or oatmeal, when you have an exam coming up, you definitely want to add berries to your plate! Berries are rich in antioxidants and contain flavonoids – a nutrient that’s been found to help with brain health and slowing rates of cognitive decline.
Greek Yogurt
Greek yogurt is another great brain-boosting breakfast idea to eat right before a big test. Greek yogurt contains a natural probiotic, which has been proven to benefit mental health. For breakfast ideas, you can do a Greek yogurt breakfast bowl with fruit toppings, create some frozen Greek yogurt breakfast bark the night before, serve it as a side next to toast, sausages and eggs, or whip it into a homemade Greek yogurt breakfast bar. The sky is the limit.
Cottage Cheese
Cottage cheese is made up of mostly protein with very little carbs or fat. When it comes to brain health, low-fat dairy is the way to go. Cottage cheese contains choline, which is an essential nutrient for brain health that’s good for your memory, learning, and nervous system as well. Just what you need on an exam day! Whip up a bowl of cottage cheese with fruit and nut toppings and you’ve got yourself a breakfast that’s sure to give you what you need throughout the day.
Turmeric
Although not a breakfast food, turmeric is a great additive to add to your breakfast meals. Turmeric has anti-inflammatory properties and an active compound curcumin, which research shows may have benefits for brain function. Add turmeric to your milk, muffins, or omelets to support your working memory, calmness, and satisfaction in coping with mental strain.
Coffee
Not that you need another reason to drink coffee (because who doesn’t live by coffee anyway haha), but definitely allow yourself a cup of coffee on your exam day. Coffee contains caffeine, which is exactly the kind of boost you’ll need to stay alert.
Water
Believe it or not, water is essential for brain function. It helps provide the energy that you need to your brain, it removes toxins, keeps nerve signals going, and delivers important nutrients to the brain. Staying hydrated and staying away from sugar is essential for brain function. In fact, dehydration on the other hand has been linked to impairing brain function memory so the next time you have an exam coming up, remember to reach for water to ensure you’re getting the proper hydration. You need to stay focused and boost your overall performance.
