As the minutes tick by, you glance over at the never-ending study guide and wonder how on Earth you will recall all that information on tomorrow’s exam. Bound to your seat in the library, you feel a familiar grumble in your stomach. When it comes to fueling your body for success, there are certain foods that provide the proper nutrients for ultimate brain-power. We’ve compiled a list of quick and easy snacks for studying.
1. Fruit
Blueberries, raspberries, blackberries, and cherries are high in antioxidants and phytonutrients that help increase blood flow to the brain. This means that berries can help you concentrate and finish your work. Other fruits, such as oranges, contain high levels of vitamin C, which help to keep you awake and feeling alert. Apples and bananas are also a good option to increase potassium and fiber. Toss them all together to create a fruit salad, or pair with peanut butter/almond butter for added protein!
2. Veggies
We all know that vegetables are a necessity. They are packed with essential vitamins and minerals that keep our bodies healthy and strong. If you aren’t keen on the taste of veggies, don’t fret! There are so many different vegetables to try and to choose from: bell peppers, celery, carrots, cucumbers, and so on. (Surely, you will stumble upon a few that you like). Dip them in hummus, mix them into a salad, or wrap them in low-fat meats. Veggies are simple snacks for studying that is free of the mess.
3. Popcorn
Not just for snacking at the movies, popcorn is perfect when you need a bite on the go. It provides many health benefits including fiber and folic acid. As well as minerals such as magnesium, iron, zinc, and phosphorus. Avoid uncomfortable bloat by limiting the amount of added butter and salt.
4. Nuts
Nuts are a great source of protein, fiber, antioxidants, and good-for-you fats. They will make you feel fuller longer preventing you from overeating. Typically, grocery stores have a large selection including almonds, pistachios, walnuts, brazil nuts, and cashews. You can try different options including salted, unsalted, seasoned, plain, raw, or roasted.
5. Avocado
Avocados are the perfect snacks for studying. They are rich in iron, which helps you avoid feeling sluggish. When it comes to different recipes, avocados allow a lot of room for creativity! Whether you like them plain with a pinch of salt, mashed into guac, or assembled into different types of avocado toast, the possibilities are endless!
6. Greek Yogurt
Greek yogurt is not only a great source of calcium and probiotics, but it has twice the amount of protein as regular yogurt. You can add fruits and granola to achieve a satisfying snack that will keep you up and going as you hit the books!
7. Spinach
While spinach is usually known for building strong bones and muscles, it also works to keep your mind sharp and reduce stress. Whether you prefer your spinach sauteed in olive oil, cooked into a quiche, or raw as a part of a salad, there are plenty of ways to incorporate this nutrient-rich food into your diet. Blending spinach into a smoothie is an easy way to make sure you are receiving your daily greens.
8. Dark chocolate
Those with a sweet tooth, rejoice! Cocoa contains antioxidant polyphenols, a group of protective chemicals found in all sorts of plant foods. (This including red wine and tea). Dark chocolate also contains caffeine, theobromine, and phenethylamine. The effects of these compounds include stimulating your brain, decreasing fatigue, and enhancing your mood.
9. Green Tea
If you are looking for a little kick of caffeine, try green tea. Coffee may make you jittery and anxious. Green tea contains the amino acid, L-theanine, that improves cognition, reduces stress, and boosts your mood.
10. Water
Studying for hours on end can be incredibly taxing on your brain. Brainstorm a way to ensure you are drinking enough water. A few ideas: take a few sips of water before every meal you eat, drink more water after every bathroom break, or use a marked water bottle that helps you keep track of your consumption. To avoid the headaches that come with studying, be sure to stay hydrated!
So, the next time you take a study break, consider your food choices as an opportunity to impact your productivity. By eating wholesome meals, your body will thank you by giving you the zeal and stamina necessary to succeed in all you do! If you’ve been falling asleep in class lately, check out these tips!