Along with structured study and sufficient sleep, nutrition plays a vital role in maintaining alertness, enhancing memory, and improving academic performance, according to Dr. Nguyen Thi Phuong, a nutritionist at Tam Anh General Hospital in Hanoi. The brain consumes about 20% of the body's total energy daily, despite accounting for only 2% of its weight. Dr. Phuong recommends the following brain-boosting foods for students during exam season.

Fatty fish like salmon, tuna, sardines, mackerel, and swordfish are rich in omega-3 fatty acids, especially DHA, a key component of nerve cell membranes. Omega-3s maintain cell membrane flexibility, support signal transmission between neurons, and reduce neuroinflammation. Omega-3 deficiency can lead to fatigue, reduced concentration, and early cognitive decline.

Eggs are packed with choline, a precursor to the neurotransmitter acetylcholine, which is crucial for learning and memory. Choline deficiency can impair memory and cognitive function. The vitamins B12 and B6 in eggs also help with energy metabolism in brain cells and reduce homocysteine levels, a substance linked to dementia. One large egg contains about 147 mg of choline, meeting approximately 27% of the daily requirement for children aged 9-13.

Berries such as strawberries, blueberries, raspberries, and pomegranates are rich in anthocyanins, which reduce oxidative stress and inflammation, two factors contributing to nerve damage and memory loss. Regular berry consumption can slow cognitive decline and provides a significant amount of vitamin C, beneficial for overall health.

Nuts and seeds like walnuts, almonds, cashews, and pumpkin seeds are abundant in vitamin E, zinc, magnesium, healthy fats, and antioxidants. These nutrients can protect nerve cells from free radical damage, support blood flow to the brain, improve mood, and enhance sleep quality.

Whole grains like oats, brown rice, and whole-wheat bread provide complex carbohydrates, maintaining a stable glucose supply, the brain's primary energy source. Unlike refined sugars, the complex carbohydrates in whole grains allow the brain to stay alert without causing rapid blood sugar spikes. This food group is also rich in B vitamins, which aid energy metabolism and neurotransmitter synthesis.

Leafy green vegetables such as spinach, kale, and broccoli are excellent sources of folate, lutein, vitamin K, and beta-carotene. These nutrients protect neurons, act as antioxidants, and support the formation of sphingolipids in nerve cell membranes, contributing to slower cognitive decline.

A diet rich in fatty fish and green vegetables can boost memory. Photo: *Tam Anh General Hospital*

Caffeine in coffee and green tea works by inhibiting adenosine, a sleep-inducing substance, thereby increasing alertness, improving reflexes, and boosting brain performance. Green tea also contains L-theanine, which promotes relaxation and reduces stress.

Water helps maintain blood volume, ensuring adequate oxygen and nutrient supply to the brain. Even mild dehydration can affect mood, short-term memory, and attention span.

Cacao and dark chocolate (containing over 70% cacao) are rich in flavonoid antioxidants and caffeine. These substances improve cerebral blood flow, elevate mood, and enhance focus and memory. However, consumption should be moderate, not exceeding 30 g per day to avoid excess sugar and calories, which can lead to weight gain. Excessive caffeine intake can also cause insomnia, fatigue, anxiety, and rapid heartbeat.

Turmeric, rich in curcumin, reduces inflammation and oxidative stress, protects brain cells, improves brain function, and may help prevent Alzheimer's disease. Curcumin increases interaction between brain cells. Consuming turmeric in moderation can also boost serotonin and dopamine levels, promoting positive thinking, reducing stress, and alleviating headaches.

Avocados are rich in brain-healthy antioxidants like lutein and zeaxanthin. Their high content of healthy fatty acids also contributes to overall health.

According to Dr. Phuong, during exam season, many students consume instant noodles, milk tea, energy drinks, and sweets. These foods are high in simple sugars, trans fats, and additives. They increase the risk of being overweight and obese and can also decrease cognitive performance, causing fatigue and difficulty concentrating.

Dr. Phuong also emphasizes the importance of adequate sleep and regular exercise. Eating regular meals at set times helps maintain stable blood sugar levels and prevents fatigue and lethargy. Skipping breakfast deprives the brain of energy, impairing memory. A good breakfast should include complex carbohydrates (whole-wheat bread, oats), high-quality protein (eggs, milk), and fruit.

Parents can take their children for nutritional consultations to assess their physical development and check for micronutrient deficiencies. Based on the assessment, doctors can advise on appropriate diets and exercise regimens to enhance brain health.

Trinh Mai