Keen to boost brain power? Dietitian Ethel Lim, from the Nutrition and Dietetics Department at KK Women’s and Children's Hospital (KKH), shares tips on good foods that fuel the mind and concentration.
Are there really good super ‘brain foods’?
Adequate sleep, regular physical activity and eating well can also help with your brain power.
“However, when it comes to eating specific foods to boost brain power, the evidence is inconclusive,” says Dietitian Ethel Lim, Nutrition and Dietetics Department at
KK Women’s and Children's Hospital (KKH), a member of the
However, there are some specific nutrients that support brain development.
5 Tips to help fuel your mind
1. Don't skip breakfast
Your body would have been fasting overnight, including your brain.
Not having breakfast means that your mind may be running on second gear, leaving you with poor concentration and feeling tired.
A simple breakfast such as wholemeal bread with peanut butter and a cup of low fat milk is sufficient to help to fuel the body.
2. Choose wholegrain foods instead of refined sugars
- Wholemeal bread
- Brown rice and pasta
- Soba noodles
- Brown rice beehoon
Wholegrain foods are more likely to help maintain steady blood sugar levels, keeping your brain well-fuelled and preventing energy slumps.
Limit your intake of sugary drinks and candy to a minimal as these provide quick, temporary energy with minimal nutritional value.
3. Stay hydrated to keep fatigue at bay
Keep a bottle or cup of plain water with you as you study. Low fat milk is also a good option.
While sweetened beverages may be a source of fluid, they provide you with little nutrition and you may end up feeling more tired than usual due to a dip in blood sugars after a while.
And while it may be true that caffeinated drinks may help increase your alertness,
too much caffeine may cause you to be more irritable and jittery than usual, and may also affect your sleep routine.
4. Eat iron-rich foods
Iron is a component of red blood cells which carries oxygen to the brain. Hence, not having enough iron may cause anaemia, resulting in tiredness despite having adequate rest. Teenage girls tend to be more at risk of having low iron stores due to menstruation, therefore it is important that iron-rich foods are consumed regularly, if not on a daily basis.
haem sources such as:
- Lean red meat
non-haem sources such as:
- Iron-fortified breakfast cereals
- Dark green leafy vegetables
- Dried fruits
Remember to also consume vitamin C-rich foods such as fresh fruit with your meals to enhance the iron absorption from non-haem sources.
5. Include omega-3 fatty acids in your diet
This nutrient has been associated with a lower risk of dementia and an improved focus and memory.
Foods rich in omega-3 fatty acids include:
- Fatty fish (such as salmon, sardines, mackerel and tuna)
- Chia seeds
- Flax seeds
Aim to eat two servings of fatty fish every week.