Check your PULSE: Food for thought

The foods you eat directly affect the performance of your brain. It’s been proven that by eating the right food, you can boost your IQ, improve your mood, be more emotionally stable and sharpen your memory. If you give your brain the right nutrients, you will be able to think quicker and improve your concentration. With finals week rapidly approaching, give your brain a little extra boost by studying up on a few nutrition tips to help you through the last push.

Start your day off smart by eating breakfast. Many studies have shown that skipping breakfast reduces people’s performance at school and at work. Glucose is the primary fuel of the body, and if you are running on empty, your test performance may reflect that. Just like your car, the higher-quality fuel you put into it, the better the system runs.

B vitamins and essential fatty acids are vital for the brain to function properly. The “B” complex vitamins are particularly important for the brain and play a vital role in producing energy. These are typically found in whole grains, and cereals, such as oatmeal, brown rice and whole-wheat pasta. Vitamins A, C and E are powerful antioxidants to promote and preserve memory. Vitamin C helps the absorption of iron which increases blood flow to the brain. This is a great source of antioxidants, which may reduce the risk of developing cognitive impairment by diminishing oxidative stress. Spinach, brussel sprouts, broccoli and cauliflower are among the top candidates. Broccoli is a great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

Neurons, the cells responsible for brain communication, need fatty acids for rapid signal conduction. Fatty acids also regulate key aspects of the immune system, blood circulation, inflammation, memory and mood. Essential fatty acids increase alertness, memory and concentration. Intellectual performance requires the specific type of fat found most commonly in fish, known as omega-3 fatty acids. Lack of omega-3 fats in your diet can lead to depression, poor memory, low IQ, learning disabilities, dyslexia, ADD and many more mental disorders. To ensure that your diet is rich in omega-3 fats, ensure that you eat plenty of oily fish like salmon, sardines, trout, tuna, herring, mackerel and anchovies.

If you’re not into the whole fish thing, try fresh or toasted seeds and nuts, such as walnuts, pumpkin seeds and flax seeds, along with all the other nuts and seeds. Avocados, fresh coconut and extra virgin olive oil are also good sources of these brain-boosting fats. So for finals week, why not treat yourself to sushi with salmon and avocado?

It is equally important, however, to recognize the foods that diminish brain power. Alcohol kills brain cells directly, but there are many less obvious brain-attacking foods. Artery-clogging foods can lead to restricted blood flow to the brain (hydrogenated oils) and high-glycemic-index foods (high-fructose corn syrup) can cause terrible blood-sugar swings that make both your body and your mind irritable and sluggish. Be sure to get enough water to keep your body and brain hydrated. Dehydration can cause headache and mental fatigue. Drink 1.5 to 2 liters of water a day to keep your brain well-hydrated.

There are other points to remember. First, when studying, it’s best to actually take a break from studying to eat rather than studying and eating simultaneously. This will help control the amount you consume and make your choices more conscious. No one likes the feeling of cramming for a hard test for hours and all of a sudden wondering, “Who ate all my popcorn?” Try some of the following combinations as good snacks to avoid blood sugar crashes while studying, or before an exam for optimum performance:

 Piece of fresh fruit and a string cheese stick (1 ounce)

 Handful of nuts or seeds and 1 carton yogurt

 Vegetables and cottage cheese

 Trail mix with whole-grain cereal, nuts or seeds and dried fruit

 Granola bar and skim milk

 Peanut butter sandwich

 Whole-wheat English muffin with hummus

 Tuna salad with whole-wheat crackers

Good luck with finals!

Sarah Bailey is a nutrition senior, a Mustang Daily nutrition columnist and a member of PULSE. E-mail her your questions at slbailey@calpoly.edu.