When studying or taking a test, we want our brain to be able to function at its best and most efficient.  Our brain is constantly busy receiving messages regarding sensations, generating thoughts, storing memories and regulating breathing and heart rate.  When we need it to process large volumes of new information, it is busier still. 

Many different nutrients are needed to keep the brain at its best.  These include water, proteins, carbohydrates, fats, vitamins and minerals.  So, a wide variety of healthy foods are needed to meet all these needs.  The brain’s messenger system is made up of amino acids which are found in protein, such as meat, fish and cheese.  There are eight different amino acids that are needed by our bodies.  A “complete protein” is one which contains all eight.  Examples of complete proteins include eggs, fish, meat, poultry and soybeans.  Proteins aid in tissue growth and restoration and are needed by all body organs, including the brain.

Over one half of our brain is composed of fat and each neuron is surrounded by fat molecules.  The speed of nerve impulses is increased as it glides over the fatty areas that cover the brain.  You must balance carefully the amount of fat your brain and other organs need without eating so much that you become overweight or obese.

The brain primarily uses carbohydrates as an energy source.  Whenever you consume grains, fruits, vegetables and sugar products they are broken down quickly into a simpler form of sugar known as glucose.  Glucose levels should remain steady at all times to avoid a “sugar high” and the eminent plunge.  The easiest way to avoid this is to eat small amounts of protein along with carbohydrates and also to try and eat those carbohydrates that provide large amounts of fiber (whole grains and fresh fruits and vegetables).  The higher the fiber content, the slower the absorption.

If we choose our carbohydrates carefully from whole grains and a variety of fresh fruits and vegetables we will easily get the vitamins and minerals needed for brain growth and proper functioning.  Vitamins encourage the vital chemical reactions needed by every body system and the minerals used for the transportation of messages to and from the brain. 

All nutrients are carried throughout our body by our blood.  Blood is 83% water which is the transportation agent of the blood.  Water removes waste from and delivers nutrients to the brain, ensuring proper brain function.  Without an ample supply of water we would be distracted and unable to concentrate.

So, what snacks are good for studying?  Generally, high fiber and lean protein make the best “brain food.”  So, fruit with lowfat cheese, nuts with yogurt, whole wheat crackers or breads with tuna, skim milk with a granola bar or high fiber cookie or cereal, or cottage cheese with fruits or vegetables are all good choices.  Also, take a break while you eat.  You will make healthier choices and pay more attention to limiting your portions. 

Tests are stressful situations, so choose foods that you know agree with you.  Don’t choose foods that have caused gastric distress in the past or try new foods right before a big test. 

Good luck!!