Keen to boost your brain power? Senior Principal Dietitian Christine Ong, from the Department of Nutrition and Dietetics 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’?
Hard work and hours may be important when studying, but having adequate sleep, regular physical activity and eating well can also help with your brain power.
“When it comes to specific foods to take in order to boost brain power, the evidence is inconclusive,” Senior Principal Dietitian Christine Ong,
Department of Nutrition and Dietetics 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 like wholemeal bread with peanut butter and a cup of low fat milk is enough to help to fuel the body.
2. Aim for 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 any fatigue away
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 helps the body to carry oxygen to the brain and not having enough may cause you to feel tired 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.
heme sources like:
- Lean red meat
non-heme sources like:
- Iron-fortified breakfast cereals
- Dark green leafy vegetables
- Dried fruit
Remember to also consume a vitamin C-rich foods like fresh fruit with your meals to enhance the iron absorption from non-heme sources.
5. Include omega-3 fatty acids
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 serves of fatty fish every week.