10 Brain-Boosting Foods for Exam Takers

Introduction: What should students eat for better brain function? Nutrition and health experts have found that some foods that help nourish the brain and enhance intelligence are not expensive or hard to find. On the contrary, they are cheap, common, and easily found in daily life. The diet for mental workers is also quite particular. Let's take a look at these 10 brain-boosting foods.

1. Peanuts

Peanuts contain protein, fat, carbohydrates, vitamins A, B6, E, K, and minerals such as calcium, phosphorus, and iron. They also contain 8 essential amino acids and unsaturated fatty acids, as well as substances like lecithin, choline, carotene, and dietary fiber. The fat content is 44%-45%, the protein content is 24-36%, and the sugar content is about 20%. They are rich in vitamins B2, PP, A, D, E, calcium, and iron, and also contain various vitamins such as thiamine, riboflavin, and niacin. They have the effect of promoting the development of human brain cells and enhancing memory.

Moreover, peanut skins contain oils, various vitamins, and a substance that shortens blood clotting time. It can counteract the dissolution of fibrin, promote the bone marrow's function of producing platelets, has a hemostatic effect on various hemorrhagic diseases, has a certain therapeutic effect on the primary disease, and is beneficial to the body's hematopoietic function.

Homemade Natural Peanut Butter

2. Milk

Milk is one of the oldest natural beverages, known as "white blood," and its importance to the human body is self-evident. Milk is a nearly perfect nutritional food. It is rich in protein, calcium, and the amino acids necessary for the brain. The calcium in milk is most easily absorbed by the body and is an indispensable substance for brain metabolism. In addition, it also contains elements such as vitamin B1, which is very beneficial to nerve cells. If you suffer from insomnia from overusing your brain, a glass of warm milk before bed can help you fall asleep.

Furthermore, milk is rich in active calcium, one of the best sources of calcium for humans. One liter of fresh milk contains about 1250 milligrams of active calcium, ranking first among many foods—about 101 times that of rice, 75 times that of lean beef, and 110 times that of lean pork. Not only is the content high, but the lactose in it can promote the absorption of calcium by the intestinal wall, with an absorption rate of up to 98%, thereby regulating the body's calcium metabolism, maintaining serum calcium concentration, and increasing bone calcification.

Milk Custard

3. Eggs

The fluidity of brain function and the strength of memory are closely related to the acetylcholine content in the brain. Experiments have confirmed that the benefit of eating eggs is that when the rich lecithin in the yolk is decomposed by enzymes, it can produce a large amount of acetylcholine. When it enters the bloodstream, it quickly reaches the brain tissue and can enhance memory. Foreign research has shown that eating 1-2 eggs a day can provide the body with enough choline, which is greatly beneficial for protecting the brain and improving memory.

Eggs also contain other important micronutrients, such as potassium, sodium, and magnesium. The iron content in the yolk is particularly high, reaching 7 mg/100g. Phosphorus is abundant in eggs, but calcium is relatively insufficient. Therefore, consuming dairy products and eggs together can provide complementary nutrition. Eggs are also rich in vitamins A and B.

Quick Egg Pancake

4. Millet

Millet is highly nutritious, containing rich protein, fat, and vitamins. It is not only used for food but also has medicinal effects such as clearing heat, quenching thirst, nourishing yin, tonifying the spleen and kidneys, and regulating the stomach and intestines, promoting urination, and treating diarrhea. Moreover, the protein content of millet is higher than that of rice. Per 100 grams, it contains 1.7 grams of fat and 76.1 grams of carbohydrates, which are not lower than rice or wheat. Carotene, which is not found in general grains, is present in millet at 0.12 mg per 100 grams. The content of vitamin B1 ranks first among all grains. In addition to being eaten, it can also be used to make wine and malt sugar. Not only that, the vitamin B1 and B2 in millet are 1.5 times and 1 times higher than in rice, respectively, and its protein contains more tryptophan and methionine. Clinical observations have found that eating millet has an anti-aging effect. If you often eat millet porridge or millet rice, it will be beneficial to brain health.

Millet and Pumpkin Porridge

5. Spinach

Spinach is known as a "nutritional模范生" (nutritional model student) and is rich in carotene, vitamin C, calcium, phosphorus, and a certain amount of iron, vitamin E, rutin, coenzyme Q10, and other beneficial components, providing the body with a variety of nutrients. The iron it contains has a good auxiliary therapeutic effect on iron-deficiency anemia. Although spinach is cheap and unassuming, it is a brain-boosting vegetable. Because spinach is rich in vitamins A, C, B1, and B2, it is one of the "best suppliers" for brain cell metabolism. In addition, it also contains a large amount of chlorophyll, which also has a brain-boosting and intelligence-enhancing effect.

However, it should be noted that spinach cannot be eaten with tofu: because spinach contains a large amount of oxalic acid, while tofu contains calcium ions. Once the calcium in tofu combines with the oxalic acid in spinach, it can cause stones and also affect the absorption of calcium.

Cold Spinach with Cashews