Can snacks help you to study better?

Berries pack a punch when it comes to nutritional value. No wonder they are well known as superfoods. There is a whole host of berries to choose, from blackberries, blueberries, and strawberries, to raspberries, cherries and many more. But the berry king is certainly the blueberry! Blueberries are known to be bursting with antioxidants which can support with an improvement in short term memory. We’d recommend adding berries to your breakfast or enjoy mixed berries as a snack whilst you are studying. Nutritious and delicious. Some snack suggestions include: greek yoghurt with berries, a berry smoothie or frozen berry bites (pop berries in greek yogurt, place on a baking sheet, and freeze.)

Nuts provide our bodies with a range of fatty acids which we cannot produce ourselves. Almonds, pumpkin seeds, sunflower seeds, pistachios, macadamias, and walnuts to name a few. Just like berries they’re great to add with breakfast, sprinkle on salads at lunch or enjoy as a mid-afternoon snack. Did you know, almonds can help improve your memory, pistachio nuts help preserve fatty acids and prevent inflammation. Flaxseed can provide another boost to brain function. Add to overnight oats or porridge. Snack suggestions include: roasted nut mix, nut butter with fruit, home made energy balls or nut and seed bars.

For all those chocolate lovers out there, dark chocolate is full of antioxidants and natural stimulants. When enjoyed in moderation, it can improve blood flow to your brain, helping you to focus better. As a mid-afternoon snack a few squares of dark chocolate can increase your body’s production of mood-boosting endorphins. Snack suggestions include: dark chocolate covered nuts, or dark chocolate nut covered bites (small dollops of almond or peanut butter topped with a piece of dark chocolate.)

However, you like your eggs whether boiled, scrambled or poached these cheap items are important brain foods. Eating whole eggs may help boost brain health and memory due to the concentration of nutrients, including vitamin B12, choline, and selenium, found within the yolk. Eggs are also a healthy source of protein, which you need to keep your energy levels up as you study. They are packed with high quality, low-calorie protein that will help ward off hunger pangs throughout the day. An egg for. Breakfast a couple of times a week could help you study better now and in the future. Snack suggestions: hard boiled egg, mini frittatas or devilled eggs to take with you on the move.

Well-known super food avocados contain vitamin K, folate, and high levels of fibre. All of which all of which are known to support cognitive function, memory, and concentration. Regularly eating avocados is known to improve working memory and problem-solving efficiency. Great prep for those upcoming exams. Who doesn’t love smashed avo on toast or guacamole and tortilla chips. Snack suggestions: sliced avocado with salt an avocado smoothie or guacamole and veggie sticks

Substituting processed grains for wholegrains will do wonders for your overall health. Think about swapping basmati rice for brown or red rice, or choosing sourdough, wholemeal or rye bread rather than a. white loaf. These small changes will up the fibre in your sandwiches and daily meals. Helping to stabilise your energy curves and keep you feeling satisfied for longer. Rather than focusing on your cravings you can focus on your work. Study snack suggestions of wholegrain crackers with toppings or wholewheat pitta with hummus. Fancy something sweet, how about popcorn?

Similarly, to berries, citrus fruits like oranges, lemons and grapefruit are rich in flavonoids. These compounds may have the ability to promote learning and memory, as well as protect nerve cells from injury, therefore warding off mental decline. Studies show that drinking citrus fruit juice may help promote mental performance. Have that glass of orange juice at the ready.

All tea contains brain-friendly antioxidants, but green tea has more than black tea, and matcha is even better for you! Swapping black tea for a lighter option will help you avoid the caffeine crash and clear your mind so you can study better. Green tea even has an anti-depressant effect – great if you have got the study blues and need a lift. Roll up the afternoon herbal tea or matcha latte for a lift.

Dried fruits can be a great healthy snack for studying, especially when combined with other nutrient dense food like nuts or trail mix. Dried fruits are packed with vitamins, minerals, and fibre. They're an easy snack to take with you to your favourite study spots, as they don't require being kept chilled. Dried fruit provides a quick source of energy which can help keep you alert during study sessions. Dried fruit like prunes and dates are high in antioxidants. Why not dig into a packet of raisins, dried apricots, figs, dates, cranberries or mango during your next study session.

Raw vegetables are full of fibre, especially if the skins are left on! We recommend chopping up some carrots, celery, cucumber or any other raw veg you fancy, throw in your favourite dip, hummus, tzatziki or guacamole for good measure. These sorts of snacks are easy to carry around, super tasty, nutritious and the process of biting into a crunchy vegetable can act as a bit of stress relief in itself. Some of our favourite combos are: carrot sticks with tzatziki, celery with hummus or bell pepper slices with baba ghanoush.