What to Eat to Focus While Studying? Secret Brain Hacks

Brain foods and drinks to boost focus during exam season include: dark chocolate, walnuts, salmon, bananas, boiled eggs, milk and dairy products, green tea, apple juice, and water. These foods provide omega-3, B vitamins, and protein to help the brain work optimally during exam preparation.

Exam season is back, and stress fills households with school-age children - and the question "what to eat to focus while studying" is always a top concern for parents. While students work tirelessly with books from morning to night, parents worry about: "What should my child eat to stay focused and achieve the best results?"

Let's explore with CHUS which "superfoods" will help your child get through exam season in the healthiest and most confident way!

Nutritious snacks that help the brain work more effectively during exam season

Why Do Students Need Special Diets During Exam Season to Boost Focus?

Exam season is the "final sprint" period that requires the brain to work twice as hard as normal. Research shows that on average, the brain consumes 400 calories per day, using about 1/5 of the body's energy. However, for students during exam season, due to academic pressure, the nutritional intake needed is higher than usual.

Stress and academic pressure not only affect mental state but also cause symptoms like headaches, dizziness, and loss of concentration. That's why knowing what to eat to focus while studying helps the brain maintain high performance and stable mood.

Students need special nutrition to maintain focus throughout the stressful exam season

what to eat to focus while studying - The Best Brain Snacks

Dark Chocolate - The "Superfood" for Your Brain

Don't think chocolate is just for social media photos! Dark chocolate contains caffeine and flavonoids - a type of "premium" antioxidant. These substances not only increase blood flow to the brain but also help improve mood, enhance focus, and boost memory.

But remember to choose dark chocolate with at least 70% cacao content and only eat about 20-30g per day! Too much sweetness isn't good either.

Dark chocolate can also reduce stress by stimulating the release of endorphins - the body's natural happiness hormones. In short, when exploring what to eat to focus while studying, dark chocolate is the perfect choice for both alertness and joy - the perfect formula for stressful exam season!

Dark chocolate with high cacao content - smart snacking for the modern brain

Walnuts and the "Nutritional Nuts" Gang - The Answer to what to eat to focus while studying

Plot twist: walnuts looking like brains isn't a coincidence! These nuts are truly the brain's "best friend" with massive amounts of antioxidants, vitamin E, and omega-3 fatty acids. All of these help protect brain cells from damage and improve memory.

A small handful of walnuts, almonds, or cashews daily will provide enough energy for long study sessions without worrying about "crashing" midway.

Especially, pumpkin seeds contain magnesium - a "super mineral" that helps improve brain function and enhance focus. Bonus: pumpkin seeds can also help prevent memory loss!

Walnuts - the perfect answer to what to eat to focus while studying

Boiled Eggs - The Perfect Protein Source

Eggs contain choline, a nutrient that helps reduce inflammation and boost cognitive ability. Additionally, eating eggs helps increase tryptophan, helping the body produce serotonin. One or two boiled eggs make an ideal afternoon study snack.

Eggs also provide high-quality protein, helping maintain stable blood sugar levels and avoid sudden hunger that interrupts studying. This is why eggs are considered one of the important foods when discussing what to eat to focus while studying.

Boiled eggs - simple but nutritionally complete brain snacks

Bananas and Fresh Fruits

Bananas contain potassium, vitamin B6, and natural glucose that help the brain function effectively. Glucose provides direct energy to the brain, while potassium helps maintain nervous system activity.

Blueberries are also an excellent choice. Often called nature's "superfood," blueberries are packed with antioxidants that help protect your body from free radicals. Studies show blueberries can slow cognitive decline - this is also why many nutrition experts recommend adding this fruit when exploring what to eat to focus while studying.

Fresh, delicious fruits - natural vitamin sources for an energetic study day

What Should You Drink to Stay Alert and Focused While Studying?

Water - The "Free" Magic Potion Everyone Forgets

It sounds "ordinary" but water is truly the "silent hero"! Drinking enough water directly affects concentration, metabolism, and the body's alertness. Just 2% dehydration is enough to reduce focus by 10%!

Little tip: place a water bottle next to your study desk and sip gently throughout the study session. Goal: at least 8-10 glasses of water daily.

Don't wait until you're thirsty to drink - by then the brain has already "lagged"! This explains why water plays such an important role when talking about what to eat to focus while studying.

Crystal clear water - the simplest yet most powerful drink for the brain

Green Tea - "Relaxed" Yet Alert

The caffeine content in green tea is lower than coffee but has a special "duo": L-theanine and EGCG. These two "allies" help you stay alert without the jitters like when drinking coffee.

L-theanine promotes relaxation, combined with caffeine creates a perfect state of alertness - awake but not anxious. This is why Japanese "zen masters" drink green tea to focus during meditation.

Bonus point: EGCG can also protect the brain from neurodegenerative diseases. Drinking green tea = long-term investment in brain health!

A hot cup of green tea - the zen drink that keeps the mind calm yet sharp

Milk and Dairy Drinks

Milk, cheese, yogurt... are abundant sources of protein, calcium, and vitamin B12 - substances that help improve nervous system function and increase focus. Drinking a warm glass of milk in the evening also helps students sleep well and recover their brain after a long day of studying.

Greek yogurt combined with a little honey is the perfect snack, providing protein while having a low glycemic index.

A glass of nutritious fresh milk - essential source of calcium and protein for development

Natural Apple Juice

Apples are fruits classified as superfoods for health. With natural fructose sugar, many probiotics and B vitamins, people who eat or drink apple juice will get increased energy levels, helping you stay alert and maintain that state for many hours.

However, choose fresh apple juice without added sugar to avoid excessive sugar content.

A glass of fresh, cool apple juice - natural energy for long study sessions

How Should You Eat, Drink, and Rest to Study Effectively During Exam Season?

Smart Eating Rules

Don't eat until you feel overly full at main meals, only eat about 80% full. If students eat too much at every meal, blood will concentrate in the stomach and intestines to digest excess food, reducing blood flow to the brain, easily leading to drowsiness.

After eating, rest for 20-30 minutes before studying to let the body digest. Divide into many small meals instead of eating too much at once - this is also one of the important principles when building a menu for what to eat to focus while studying.

Combine with Physical Activity

It's not good to study continuously - every 45 minutes, take a 10-minute break. This short break time can include light physical exercises like walking, while taking deep breaths to increase blood flow to the brain, helping the brain relax and rest.

Taking breaks and light exercise helps the brain relax after intense study hours

What Foods Should You Avoid to Not Affect Focus While Studying?

Unhealthy Snacks

Snacks like: candies or fried foods like donuts, fried spring rolls, potato chips... although they provide immediate energy to the body, they are empty calories. These are foods completely opposite to what you need when exploring what to eat to focus while studying. Instead, choose: apples, boiled eggs, balut, black bean soup, red bean soup, tofu pudding, yogurt, sticky rice cakes, clam porridge...

High Caffeine Drinks

Caffeine in drinks like coffee, tea, energy drinks... helps people stay alert by "fighting against" the body's sleep demands. This substance also makes the heart beat fast, causes frequent urination leading to dehydration, insomnia, headaches that harm the brain and prevent calcium absorption into the body.

Unhealthy snacks - foods to avoid during exam season

Read other related articles

>> What To Eat For Better Exam Performance: 7 Brain Foods

>> Best Mantras to Stay Calm During Exams - Buddhist Guide

>> Exam Season Health Care in Scorching Heat: Your Complete Guide

Wrap it up

Building a nutritional menu for students both helps them have enough energy and optimizes memory and concentration abilities. Don't expect miracles overnight - but applying it correctly will help your child improve significantly!

Hope these insights from CHUS have given you more "weapons" to "fuel" your children during this important exam season. Because actually, a delicious meal doesn't just feed the stomach but also feeds the soul. And now, you have a clear answer to the question of what to eat to focus while studying to help your children achieve the best results, right?

Want to explore more "awesome" tips? Visit CHUS's treasure trove of articles - where there are plenty of interesting perspectives and meaningful gifts specially designed for these little "exam warriors"!

FAQs

• What foods help increase concentration while studying most effectively?
  The most effective concentration-boosting foods include dark chocolate containing flavonoids, walnuts rich in omega-3, boiled eggs providing choline, bananas containing vitamin B6 and potassium, and salmon rich in DHA. Additionally, drinking enough water and green tea helps optimize brain function. Avoid unhealthy snacks and high-caffeine drinks.
• How many meals should you eat per day when studying for exams?
  Instead of 3 main meals, divide into 5-6 small meals throughout the day to maintain stable energy levels for the brain. Each main meal should be only 80% full, combined with 2-3 healthy snacks like nuts, fruits, yogurt. Rest 20-30 minutes after each meal before studying to avoid drowsiness.
• What's the best drink for nighttime studying?
  Green tea is the best choice for nighttime studying because it contains L-theanine that keeps you alert without the jitters like coffee. Filtered water is also important to avoid dehydration. Avoid coffee and energy drinks as they can cause insomnia. A glass of warm milk before bed helps relax and restore the brain.
• What foods should be completely avoided during exam season?
  Completely avoid processed snacks like candy, chips, fried foods as they cause blood sugar spikes and reduce concentration. Carbonated drinks, energy drinks, and strong coffee should also be limited as they cause dehydration and affect sleep. Foods that are too sweet or too salty are not good for the brain.