Brain foods to fuel your studies

Posted on Friday, November 26, 2021

Tofu Buddha bowl on white background


One major determinant in our success which is often overlooked is the food we fuel ourselves with. Eating properly affects everything in our lives, from our mental health and energy levels to our physical wellbeing.

When we’re stressed, it’s human nature to either lose your appetite or to reach for heavily processed or sugary foods. This is counterproductive, especially during exam season,  as you’ll lose energy and develop brain fog, which will affect your ability to learn and recall information. It’s important to eat healthy foods with adequate vitamins and minerals conducive to focusing.

Therefore it’s important to plan ahead and take a moment to prepare wholesome foods. This way, when you peer into the fridge during your study break, you find convenient and nutritious snacks and aren’t tempted to eat another bowl of ramen. So, what should you stock up on? Below are some crucial nutrients to be mindful of, along with some foods that will help you attain them.


If you’re feeling stressed, flavonoid-rich foods are the perfect cure. They help release endorphins, which help regulate stress and promote feelings of wellbeing. They also help increase blood flow to the brain, resulting in enhanced problem-solving. Flavonoids can be found in:

  • Dark chocolate
  • Green tea
  • Blueberries

Vitamin D

You’ve probably heard that most Canadians don’t get enough vitamin D, especially during the winter. Vitamin D is crucial for healthy bones and teeth and to promote the proper functioning of your brain and immune system. Vitamin D can be found in:

  • Egg yolks
  • Salmon
  • Tuna


There are many vitamins that help with proper functioning in your brain and immune system—some of the key vitamins are A, B9, C, and E. You can get these vitamins through the following foods:

  • Cheese (Vitamin A)
  • Spinach (Vitamin B9)
  • Oranges (Vitamin C)
  • Almonds (Vitamin E)


Fiber feeds the bacteria in the belly and is thus crucial to proper gut health. This means that adequate fiber consumption is necessary for your mental wellbeing, your immune system, and your appetite regulation! Get fiber by eating the following:

  • Avocados
  • Raspberries
  • Chickpeas


Protein is necessary for the functioning of every cell in our bodies, as it is a major source of energy. It also helps regulate appetite, as a protein-rich meal will leave you satisfied and energized for longer. Build meals around the following proteins:

  • Eggs
  • Peanuts
  • Red meat, poultry, and seafood

And the most important of them all: H20!

Without water to maintain the health of your system, all other healthy habits will be futile. You need water for many reasons, but a major point when it comes to your academic success is that it supports mental clarity and alertness. While water is perfectly good on its own, you can try adding a bit of lemon juice or having tea to make it more enjoyable getting your 8 cups in.


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