When it comes to effective studying, what you eat can be just as important as how you study. Fueling your brain with the right nutrients—often called brain superfoods—can boost focus, improve memory and support overall cognitive function, helping you get the most out of your academic efforts.

Foods that Support Brain Health: 

A balanced diet rich in fruits, vegetables, proteins and whole grains supports overall brain health. Research shows that certain foods may provide specific cognitive benefits: 

• Leafy Greens (e.g. spinach, kale): Packed with vitamin K and folate, which support cognitive function. Find them at the salad bar or in made-to-order sandwiches and wraps.
• Dark Green Vegetables (e.g. broccoli): High in antioxidants like vitamin C, which may preserve memory and enhance learning. Available in the seasonal vegetable selections at the Chef’s Table.
• Fatty Fish (e.g. salmon): Rich in omega-3 fatty acids, which your body can’t produce on its own. These fatty acids are linked to improved memory and focus. Find options at the Chef’s Table. Not a fan of fish? Try flaxseeds (salad bar) or avocados (To-Go fridges).
• Berries (e.g., blueberries, strawberries, blackberries): Loaded with antioxidants that support memory and cognitive function. Find them in the morning at fruit and yogurt bars or in the To-Go fridges.
• Eggs: A great source of choline, a nutrient essential for memory regulation. They’re commonly offered at breakfast at the Chef’s Table, Deli and in the To-Go fridges.
• Popcorn: A whole grain, linked to better cognitive function. Available near retail items in the dining halls—just be mindful of the sodium and saturated fat content. 

Remember, brain health is influenced by your overall diet, not just individual foods. Incorporate these options regularly for long-term benefits. 

Why Nutrition Matters for Academic Performance:

The brain requires a steady and significant supply of fuel to function properly, especially during periods of focus and learning. Eating regular meals and snacks helps maintain energy and concentration. 

It’s not just about when we eat—what we eat matters too. Balanced meals with whole grains, proteins, fruits, vegetables and healthy fats help to stablize blood sugar, which means fewer energy dips and better focus. 

Good nutrition also supports better sleep quality, which is key for memory consolidation and learning. So, if you want to crush your exams and final projects, start by fueling your brain with the right foods! 

Easy snack combos for students:

• Apples slices and cheese – a great mix of fiber and protein to stabilize blood sugars and energy levels
• Greek yogurt, berries and granola – high in protein and antioxidants, which can help stabilize blood sugars and benefit brain health
• Hard boiled eggs and whole fruit (e.g., apple, banana) – protein-rich combination that travels well for students on-the-go
• Overnight oats or chia seed pudding – both can be found in the To-Go fridge, packed with nutrient-dense ingredients
• Fresh cut vegetables and hummus – provides protein and fiber to help you stay full and focused 

If you have any questions about nutrition, feel free to contact our Registered Dietitian, Tegwyn: https://nutrition.uwo.ca/contactus.