Studying for the Bar? Here are brain-boosting foods that could help
Much like the healthy benefits of food to our physical well-being, what we eat can also have an effect on our mental skills—something that aspiring lawyers must take into consideration as they prepare for this year’s Bar Examinations.
The exams will take place on Sept. 8, 11, and 15 and are expected to have a total of 12,246 law graduates striving to pass with flying colors.
Aside from maintaining good study habits, consulting with mentors, and pulling all-nighters, another thing you can do to help you ace the test is incorporate “brain foods” into your meals.
PhilSTAR L!fe sought the expertise of nutrition experts on what brain foods you should consume to help you study for the upcoming exams.
Fish
Olympic nutrition coach Jeaneth Aro, who has handled gold-winning athletes such as Carlos Yulo and Hidilyn Diaz, said that fatty fish such as salmon, sardines, and mackerel can make a big difference in your mental skills.
“These are rich in omega-3 fatty acids, which are known to support brain health and function. Omega-3s are also essential for learning and memory,” Aro added.
Coffee and tea
Every hardworking student’s best friend is coffee. More than helping you keep yourself awake for that much needed all-nighter, Aro said that caffeine in coffee and tea also contributes to alertness and concentration.
So be sure to have a hot cup of joe before you hit the books.
Nuts
Karyne Simon, who placed third in the October 2022 Nutritionist-Dietitian Licensure Examination, said that one of the items that she made sure to include in her meals is nuts.
These can be in the form of peanuts, almonds, cashew nuts, walnuts, and more. According to Simon, nuts are “rich in unsaturated fatty acids, particularly the long-chained polyunsaturated fatty acids (LC-PUFA), which are structural and functional components of the central nervous system.”
LC-PUFA ensures efficiency in the transmission of electrical activity of neurons. Aside from this, nuts also contain B vitamins, polyphenols, and fiber, which could also be beneficial in boosting one’s physical and mental capabilities.
Dark chocolate
While some aren’t fans of dark chocolate because of its bitter flavor, you may want to reconsider adding it to your diet as this dessert item is actually good for the brain.
Simon explained that dark chocolates, preferably those with 70% cocoa solids/cocoa nibs/cocoa butter, or more, have polyphenols and theobromine that improve blood flow to the brain.
“Apart from that, its carbohydrate content also feeds the brain, an organ that utilizes about half of the body's glucose,” she said.
Eggs
Eggs are a staple in any good breakfast feast, and it looks like they’re also a key ingredient for you to ace your tests, according to nutritionist and dietitian Justinne Go.
Go explained that eggs contain choline in the yolk that supports memory function.
“Brown eggs or organic free-range eggs also contain omega-3, which reduce effects of aging in the brain,” she said.
Broccoli
Broccoli can also help your mind become sharper, according to Go, as it's rich in vitamin K that improves cognitive function and memory.
But that doesn’t mean that this should be the only vegetable on your plate. Green leafy vegetables in general contain vitamin E and folate that help reduce effects of aging in the brain and enhance memory.
Bone broth
Bone broth is made by boiling down animal bones and connective tissue. Nutritionist and dietitian Samantha Morales said that drinking this “liquid gold” can help heal the gut, which in turn supports brain function.
“Remember, your gut is connected to the brain through the vagus nerve. This broth contains amino acids and collagen that helps prevent inflammation, improve digestion, and support immunity which in turn strengthens cognitive function,” she underscored.
Good fats and oils
Fats and oils are typically something you wouldn’t want to hear when talking about healthy eating, but Morales highlighted that not all of them are bad.
For instance, avocados contain monounsaturated fatty acids that have been shown to keep the blood sugar steady and support brain health.
“It contains vitamin K, vitamin C, B-vitamins, and folate that improve memory and concentration. Take it as a smoothie, add it to salads, whole grain tortillas or enjoy it with a drizzle of coconut nectar or raw wild honey,” Morales said.
Another one is coconut oil, which has lauric acid that is anti-inflammatory. Morales advised to use it to cook your food, add it to smoothies, or take it as is.
For health, fitness, and nutrition coach Marilen Montenegro, fish oil is also a good option to consider as it reduces inflammation, boosts circulation to the brain from the circulatory system, and positively impacts your neurotransmitters.
"Select a good reputable brand that has purified fish oil free from heavy metals," she noted.
Berries
Berries are a great source of nutrients that can likewise boost your thinking skills.
Montenegro said that these fruits are filled with anti-oxidants and gallic acids that protect the brain against degeneration.
