– An Easy Spread –

Last year I was preparing for grad school and knew that I’d have to take the dreaded GRE. I bought one of those cinder-block sized books to help me prepare. I spent a month studying my monster-sized book, filled with obscure vocabulary words and useless mathematical formulas. The day of the test, I woke up early, grabbed some pencils and headed out. Despite all my studying, I still found myself unable to recall the information. I later told my mom about it, and she replied, “Well, what did you eat for breakfast that day?” I was left wondering, could my diet have had anything to do with my performance?

Below I have listed some of the top memory and concentration foods and drinks along with the science behind why they work. Several of these food facts come to you courtesy of The Daily Mind.

Coffee:

In moderation, coffee has been shown to improve mental function and is also believed to be preventative for Alzheimer’s disease. Coffee and tea contain caffeine and antioxidants, which, combined, help boost concentration and retain information. BUT…studies have also shown that coffee is less effective the more you drink it. So the next time I take a big test, I’ll refrain from drinking coffee the week before. But on test day, I’ll make myself a deliciously rich café con leche (= coffee with milk in Spanish).

Ginkgo Biloba:

The ginkgo tree produces a nut-like, edible product that is technically considered a seed. We don’t often see them used as a culinary agent in the U.S. They are more commonly found in Chinese and Japanese cuisine. Surprisingly, there are several scientific studies that suggest this treats’ brain-boosting power. The studies show that ginkgo biloba increases blood flow to the brain, while also nourishing cells. Because my culinary skills are limited, I usually buy it as a supplement from my local health food store. But if you’re not as culinarily challenged as myself, go to a specialty store to find these treats. Try cooking them in a Chinese delicacy, such as congee. The recipe for congee, along with more information on Ginkgo, can be found on Wikipedia.

Spinach:

I get really bad migraines that often leave me bed-ridden and unable to complete my work. So when I heard that spinach could help, I fixed myself a big bowl with salt and hot sauce. Spinach contains high amounts of vitamins A and K, magnesium, folate, and iron, which are good for overall body and brain health. Magnesium is particularly good for those of you who are prone to headaches. It aids in the relaxation of your blood vessels, which prevents the constriction and dilation commonly associated with migraines and tension headaches. So instead of using romaine or ice-berg lettuce, why not opt for a spinach salad.

Fish:

Fish contain lots of omega-3 fatty acids, which improve long-term brain function. In other words, don’t try to gobble 3 lbs of salmon the night before a big test. This won’t help your concentration and will probably give you a stomach ache. Rather than gorging the night before, it’s good to incorporate fish into your regular diet, such as 6 oz. twice a week. Fish happens to be one of my favorite foods on this list. My favorite type is salmon, which I usually cook with lemon and butter, or teriyaki style.

Green Tea:

One of my favorite ways to make green tea is with ginger. Ginger offers your tea a perfect spiciness that will warm you up on a cold day. Chop some chunks of ginger and throw it into a steeper with your loose green tea. Green tea contains anti-oxidants called polyphenols. Polyphenols help the body maintain a steady supply of glucose (the body’s predominant source of energy). It regulates the body’s insulin, which in turn regulates various brain functions.

Almonds:

I often pack a handful of nuts to take to school or work, because they’re small and filling. Nuts such as pecans, almonds, and cashews are good brain foods. Almonds contain Phenylalanine, which stimulates the brain to produce natural mood boosters. They are also high in riboflavin, which is known to enhance memory. To learn more about nuts visit Zen.

Strawberries:

Most berries (especially strawberries, blueberries, and raspberries) contain anti-oxidants that boost cognition and memory. Strawberries are also rich in iodine, which helps the function of the brain and nervous system. I like to make my Andre champagne more classy by throwing a few strawberries or raspberries in. They give off a pretty, red glow and taste great!

Popcorn:

I always thought of popcorn as one of those carb-filled indulgences, reserved only for movie nights. I was elated to learn that popcorn (and other whole grain, high fiber foods) help stimulate the brain and keep your stomach from growling. This movie treat is also high in vitamin B6, which converts the proteins in your body to energy and ensures proper communication between brain cells. Whole grains also improve blood flow, which helps brain growth and function. (Top 10 Brain Foods).

Recipe Ideas:

Use some of the ingredients above to try one of my favorite brain-boosting recipes:

• Mix a bag of raw, baby spinach leaves with half a package of fresh, sliced strawberries.
• Toss in a cup of sliced almonds.
• Sprinkle the salad with feta cheese for a bit of tang and a pop of color.
• Finish the salad with a poppy seed dressing, available at your local grocer.

Can you think of any other brain-boosting foods or recipes? Leave a comment and discuss!

Alyssa is an MFA student at GMU in Virginia. She is a fan of bar cuisine and live music.