Preparation for an exam typically includes revision timetables, past papers and last-minute cramming sessions. It's easy to overlook the benefits of eating the right foods, both leading up to your exam and on the day. Eating a balanced diet will help your concentration, maintain stable energy levels, and keep your brain performance at its best.
This guide will look at how certain foods improve brain function and improve blood flow, boosting your exam performance. You can build these nutritious foods into your diet straight away, whether you are preparing for GCSEs, A-Levels or university entrance exams.
While nutritious food is shown to improve cognitive function, you may feel you need expert guidance. If so, TeachTutti has qualified tutors who can guide you through your exams. Follow the link to learn how lessons work with TeachTutti.
Nutrition supports brain health
Our brain never switches off. Even when we sleep, the brain performs "housekeeping" functions, such as processing information, strengthening our memories and clearing out waste products. During exam periods, when you're studying and sitting exams, the brain is working harder: to remain focused, take in new information, and recall it under pressure.
This increased brain power means a steady supply of energy and nutrients. If you rely on sugary snacks and skip meals, fatigue will start to set in, affecting your concentration, memory, and ability to retain information.
We have listed ten brain foods for studying. They will enhance your brain function, stabilising your blood sugar and the blood flow to the brain. These foods will make your revision sessions more efficient and keep you performing at your best on exam day. to help stabilise your blood sugar.
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1. Berries
Berries have antioxidants to protect your brain cells from oxidative stress (an imbalance between free radicals and antioxidants, causing cell and tissue damage in your body). This includes blueberries, strawberries and raspberries. They also improve your memory and learning ability.
How it helps:
- Improved memory retention
- Better communication between brain cells
- Inflammation is reduced, which can otherwise negatively affect brain function
How to eat:
Easy methods include a handful with your yoghurt, cereal, or porridge. You can also blend them into a smoothie or have them as a snack when you're studying.
2. Oily Fish
Salmon, mackerel, sardines, and trout are all examples of oily fish. They have an abundance of omega-3 fatty acids, which help your brain function. These acids boost brain processing, memory, and overall brain health.
How it helps:
- Vital for brain cell structure
- Boosts your memory and focus
- Reduces mental fatigue
How to eat:
You can put it in a sandwich with wholemeal bread if it's lunchtime. If you have more time, you can mix the fish with wholegrain rice or prepare fish cakes.
3. Nuts and Seeds
Nuts and seeds are a great source of healthy fats, vitamin E, and energy that's slow-releasing. These include almonds, walnuts, pumpkin seeds, sunflower seeds, and chia seeds. They help to protect brain cells and maintain a stable energy level throughout an intensive revision session.
How it helps:
- Stable, sustained energy for concentration
- Essential fats help boost your brain function
- Vitamin E could also help to maintain your concentration. However, bear in mind that this has not yet been proven by research
How to eat:
You can eat nuts and seeds as a snack when revising. You could also sprinkle seeds on porridge or salads. You can use nut butters with toast, such as peanut butter, or include them in a smoothie.
4. Whole grains
Whole grains release glucose slowly into our body, which spreads the energy out over a longer period of the day. This is compared to a sudden spike of energy and the resulting dip we get when we have a sugary drink, for example. Products with whole grain include brown bread, brown rice, oats and wholegrain pasta.
How it helps:
- Ensures a stable blood sugar level
- The energy lasts for a longer period of the day
- This means your focus is maintained for extended revision periods
How to eat:
Have porridge for breakfast, wholegrain wraps or sandwiches with brown bread for lunch, and brown rice or wholegrain pasta for dinner.
5. Leafy greens and vegetables
Green food is rich in vitamins, such as vitamin K, folate, and antioxidants. This includes spinach, kale, and broccoli. They reduce tiredness and improve your cognitive performance and mood, especially if you have a demanding revision schedule.
How it helps:
- The nutrients in leafy greens support brain health
- They reduce fatigue
- Memory and retention of new information are improved
How to eat:
You can add greens to an omelette, stir them into a soup or stir-fry. You can also just serve them alongside the other portions of your main meal. Broccoli works well in pasta, while spinach is common in warm salads.
6. Eggs
Eggs contain B vitamins and protein. They also possess choline, which helps maintain your memory and mood. The nutrients work together to support memory concentration and keep your energy levels up.
How it helps:
- Choline supports your memory and mood
- Protein keeps you feeling fuller for a longer period
- Vitamin B supports aspects of brain function and energy production
How to eat:
Boiled eggs are a simple, convenient snack that you can take with you. Scrambled eggs on whole-grain toast is a possible breakfast, while an omelette with vegetables and seeds ticks a number of foods on this list.
7. Hydrating drinks
Dehydration has a detrimental effect on revision. Just 1-2% water body loss can impair your attention, memory and decision making, leading to "brain fog".
How it helps:
- Hydration maintains your focus and decision-making
- Your energy level is maintained
- Avoid headaches and sluggishness when revising
What to choose:
Try to use water more than any other liquid. Herbal teas and fruit juices are helpful, sparingly. Caffeine is fine in moderation to avoid spikes in energy and jitters (particularly if it is an exam day).
8. Avocados
Monounsaturated fats are a healthy fat commonly found in avocados. They support healthy blood flow and lower bad cholesterol, reducing the risk of heart disease. Avocados also have vitamins and minerals, reducing tiredness and boosting healthy brain function.
How it helps:
- Blood flow is improved, which enhances your cognitive performance
- Contains healthy fats for sustained energy
- Nutrients include folate and vitamin K, which support brain function
How to eat:
You can mash avocados on wholegrain toast in place of bananas. They are also commonly added to salads and blended into smoothies.
9. Dark chocolate
Dark chocolate contains antioxidants, natural stimulants, and caffeine in small amounts. It needs to be high quality, with over 70% cocoa. With this percentage of cocoa, it will boost your mental alertness and processing, as well as improve your mood by releasing chemicals like endorphins.
How it helps:
- It contains flavonoids, a large group of compounds that have antioxidant and anti-inflammatory properties, supporting memory and focus
- Blood flow to the brain is enhanced
- A small amount of caffeine, avoiding over-stimulation
How to eat:
Have a square or two during study breaks. You could also sprinkle it over a yoghurt or porridge.
10. Bananas
Bananas are a great source of natural energy. Convenient to eat, they contain slow-release carbohydrates to maintain a stable blood sugar level and keep up your energy. Bananas are also rich in vitamin B6, which 100+ enzymatic reactions in our body, including brain function.
How it helps:
- They give a steady amount of energy without any spikes and resultant drops
- Vitamin B6 supports the body's neurotransmitter function
- Easy to eat and ideal for a pre-exam snack
How to eat:
You can eat it on its own or mix it into a meal. For example, slice it over a porridge or blend it into a smoothie.
Checklist - Best foods to eat before an exam
It's a good idea to avoid extra things to consider when you need to put all your focus into revision. We have put a quick checklist below for food you can eat during the day, to help you avoid any unnecessary stress.
Exam day
Breakfast options:
- Porridge with berries
- Eggs on whole-grain toast
- Greek yoghurt with nuts and fruit
Morning snack options:
- Banana
- Nuts or seeds
- Wholegrain crackers
Lunch options:
- Salmon/chicken with vegetables and brown rice
- Wholegrain pasta salad
- Tuna sandwich on wholemeal bread
Pre-exam snack:
- Banana or oat bar
- Nuts
- A glass of water
Foods to avoid
- Avoid the temptation to have energy drinks and sugary snacks. Your energy levels will crash afterwards
- Don't skip meals to revise. It will damage your concentration in the long run
- Heavy, greasy foods will make you tired or uncomfortable
Final thoughts
Eating brain-boosting foods is often overlooked as a key part of exam preparation in revision and on the day of the exam. It is a simple, effective way to boost your body and brain. Steady nutrition will keep you focused during revision sessions and help you to perform under pressure during the exam. Small changes can make a big difference, such as choosing wholemeal bread over white bread, adding berries to your breakfast, and always staying hydrated, preferably with water.
Advice is abundant on a healthy diet. For further reading and to avoid misleading information, you can read the Eatwell guide by the NHS - it describes the amount we should eat overall from each food group to have a healthy diet. The World Food Organisation (WHO) article on a healthy diet is also informative and reliable.
If you want to take your preparation further, TeachTutti has qualified tutors in all disciplines to support your exams. Follow the link to view all the subjects taught by TeachTutti tutors.
