Smart Foods College Students Should Be Eating

Besides partying, the life of a college student revolves around books, tests, and lectures. Due to their high brain activity, most college students need to eat foods that fuel the brain. These foods can help them focus and grasp concepts that are taught in the classroom. More importantly, they need these healthy foods when preparing for their papers. Most of them often take an enormous amount of caffeine to boost their concentration levels when overwhelmed with research papers and other rapid tests. Although most studies have confirmed that caffeine uptake enhances one’s concentration level, taking excessive amount can lead to unhealthy addiction. The paper will highlight some of the recommended foods for college students.

Dairy Products and Oatmeal


According to dietitians, milk and yogurt can boost one’s concentration level and enable one to work efficiently. Greek yogurt is highly recommended since it has little fats and has ultra high protein content. The yogurt is also an excellent source of Vitamin D. Most nutritionists agree that Vitamin D boosts the brain health and thus consider it as an essential element for the growth of the brain. A bowl of Oatmeal in the morning can provide the brain with the necessary boost to start the day. Oatmeal is a whole grain that is highly digestible and is the best breakfast meal for college students. They are also an excellent source of Vitamin B, Vitamin E, Potassium, and Zinc.



Blueberries are highly nutritious and are recommended for learners. Some studies have linked the blueberries with an increase in the brain capacity of the partakers. Nutritionists recommend one and a half cups (approximately two serving) of fresh blueberries each and every day. Salmon is another food that fuels the brain. It is packed with healthy fats (omega-3 fatty acids) that are beneficial to the brain. The Indian delicacy of curried salmon is highly recommended by neuroscientists since it provides Omega-3 fatty acids blend with turmeric. Two-3.5 ounces of salmon fish a week is what the brain requires to improve a student’s learning ability.


Walnuts are among the best brain foods. These nuts are made up of high protein content and omega-6 and omega-3 fatty acids that are beneficial to the brain. A study recently conducted in the US found out that students that often ate walnuts had an exceptional deductive reasoning.  However, too much of walnuts is not healthy due to its high fat content. One-ounce serving is the recommended amount per day. Nutritionists agree that hemp seeds are also among the best food  for fueling the brain. The seeds provide omega-6 and 3 and a wide array of antioxidants as well as a healthy dose of protein necessary for the brain development. The seeds can be packaged and consumed in a number of forms. They can blend well with a variety of breakfast cereals and baked foods.


Beans are also beneficial to the brain. They provide the best quality of protein, Vitamin B, Magnesium and a broad variety of other nutrients that are essential for the brain function.  Moreover, due to their high fiber content and carbohydrate, they are slowly digested and thus provide the much-needed energy for the brain the entire day. Kidney beans are highly recommended since they are an excellent source of healthy fats and antioxidants. Two-thirds cups of kidney beans a day is enough to power the brain. Lastly, vegetables such as spinach, broccoli, and asparagus also boost the brain function. A right mix of these vegetables a day provides a broad variety of nutrients beneficial to the brain.

About the author

Janice Friedman