Bright minds need the right nourishment to learn effectively, maintain concentration, enhance memory and power through marathon study sessions. And starting the day with a healthy, nutritious breakfast can help keep your energy levels up for everything else you do through the day - working, taking care of your family, volunteering, spending time with friends...
We've pulled together a few quick, healthy and tasty recipes which work well as brain-fuelling breakfasts or study snacks. Perfect for students or anyone who wants to nourish the grey matter while balancing a budget and a busy schedule.
Why this smoothie is super for students
Cucumbers are great at keeping you cool and hydrated through a long study session and contain fisetin, an anti-inflammatory flavanol thought to help build brain health.
Aside from boosting Popeye's muscles, spinach can really give your brain a big boost. Full of folate and the amino acid L-tyrosine, spinach can help with memory, mental focus and neural health.
Chia seeds are nutritional powerhouses for both body and mind. They are packed with protein, contain all nine essential amino acids, are in rich good fats including Omega-3 and are high in antioxidants, vitamins, iron, copper, magnesium and zinc. These nutrients can aid your learning by preventing free radical oxidant damage, increasing brain function, improving memory and mood.
Berries are another great antioxidant source that can help keep your memory sharp. Plus bananas contain amino acid tryptophan, which also plays a role in preserving memory and boosting your mood.
Yogurt gives you a good dose of B-12 which can help your mental health and prevent depression and memory loss. But it's also important to choose the full fat option. The fats in yogurt and milk are vital to help your body absorb all of the above nutrients. Ditching the fat could see your stomach rumbling sooner (which definitely doesn't help your concentration) and would be a bad case of wasting all this vitaminy goodness!
- 1 small cucumber, sliced into about six pieces Handful of baby spinach leaves
- 1/2 tablespoon chia seeds
- 1/2 cup frozen blueberries and/or raspberries Ice - optional, if you have a high power blender
- 1/2 cup milk of your choice (dairy, soy, almond, coconut)
- 1 small banana
- 200g tub full fat Greek yogurt
- Place the cucumber, spinach, chia, berries, banana and ice (if using) into a blender with about half of the milk and blend until smooth.
- Add banana and yogurt and blend again until there are no lumps. You may need to add a splash more milk, depending on the thickness.
- Pour into two large glasses and enjoy! If you're studying solo, pour the second serve into a few icy pole moulds to enjoy on hot day.