As part of our health series, we will be covering food & nutrition in the article.

With busy lives and so much to do and so little time it is important to make time to eat (& hydrate) right. trust me it's a worthwhile investment. To allow yourself to be present and at your best, during your studying hours, it is important to utilize your other time correctly. 

When we are time short it is easy to consider reaching for some UPF (ultra-processed foods), but these will not do your mind or gut any favours. Feeling constantly hungry, sluggish, and brain fog will be the result of a diet of processed food. Taking time to cook fresh, wholesome food packed with nutrients will help you in lots of ways to succeed. You will have more energy, a clearer mind, and generally be healthier. 

The best food nutrition for studying is a balanced diet that includes a variety of brain-boosting foods. Some of the most important nutrients for brain health include:

• Omega-3 fatty acids: These fats are essential for building and repairing brain cells. They are found in fatty fish, such as salmon, tuna, and mackerel, as well as in flaxseeds, walnuts, and chia seeds.
• Antioxidants: Antioxidants help to protect the brain from damage caused by free radicals. They are found in fruits, vegetables, and whole grains. Some good examples include berries, leafy greens, carrots, and tomatoes.
• Protein: Protein is needed to make new brain cells and neurotransmitters. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
• Complex carbohydrates: Complex carbohydrates provide the brain with a steady supply of energy. They are found in whole grains, fruits, vegetables, and legumes.

In addition to eating a healthy diet, it is also important to stay hydrated by drinking plenty of water throughout the day. Dehydration can lead to fatigue and difficulty concentrating.

Here are some examples of brain-boosting foods and snacks that are perfect for studying:

• Breakfast: Oatmeal with berries and nuts, eggs with whole-wheat toast, yogurt with fruit and granola
• Lunch: Salad with grilled chicken or fish, quinoa bowl with vegetables and tofu, lentil soup
• Snacks: Fruits and vegetables, nuts and seeds, hard-boiled eggs, yogurt, dark chocolate
• Dinner: Salmon with roasted vegetables, chicken stir-fry with brown rice, lentil tacos

It is also important to avoid foods that can impair brain function, such as sugary drinks, processed foods, and excessive amounts of caffeine and alcohol. By following these tips, you can fuel your brain with the nutrients it needs to function at its best while you study.

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