It’s no secret that a healthy diet is important for maintaining physical health. However, research suggests that what we eat also has a significant impact on our cognitive function and ability to learn, particularly in students. Whereas low-glycemic foods work to improve memory, attention, and functional capacity, those that are high in simple sugars may interfere with concentration and attention and contribute to cognitive decline.

With that in mind, it’s essential that students preparing for the SAT, ACT, and other high-stakes, anxiety-inducing exams and assignments get the fuel they need to perform at their best. Eating nutritious foods, as well as having good eating habits, has a direct connection with having optimal academic performance, so it’s essential that students of all ages keep a healthy diet in order to benefit not only their bodies but also their brains.

Poor Eating Habits Are Linked to Poor School Performance

A study published in the journal Medicine found a correlation between good school performance and eating three meals a day, particularly breakfast, and consuming plenty of fruits, vegetables, and milk. Additional research confirms that eating breakfast positively impacts learning in school, according to Frontiers in Public Health. In yet another study, researchers found that contracting with healthy lunch vendors resulted in a statistically significant improvement in state testing scores for California’s Standardized Testing and Reporting Exam.

Given these findings, it’s safe to say that students can achieve higher scores and better academic performance overall if they focus on eating a healthy diet. With proper nutrition, students also can be better prepared to gain the most benefits from working with test-prep tutors. They’ll have the nutrients they need to get college-ready, learn effective test-taking strategies, and navigate the time constraints of standardized testing — with guidance that’s tailored to each student’s unique goals and learning styles.

Food Is Fuel for the Brain

The brain is an incredibly complex organ that requires a lot of energy to function correctly. The food we eat provides the fuel that the brain needs to process and retain information effectively. Therefore, it is essential that students have a nutritious diet that includes a variety of whole foods, including fruits, vegetables, lean proteins, and healthy fats.

The best foods for the brain include:

• Berries: Berries are rich in flavonoids, the natural pigments that give plants their bright colors. Flavonoids help to improve memory and prevent cognitive decline. Blueberries may be especially beneficial for stimulating blood flow and oxygen to the brain, helping to boost concentration.
• Fatty fish: Fatty fish, such as salmon, cod, and tuna, are high in omega-3 fatty acids, which are essential for brain function. Omega-3s provide a source of healthy unsaturated fats that are vital for proper brain functioning and can help to reduce the risk of cognitive decline, heart disease, and arthritis.
• Walnuts: While nuts generally provide great sources of protein and healthy fats, walnuts may be particularly beneficial for cognitive function. High in alpha-linolenic acid, a type of omega-3 fatty acid, walnuts can help to reduce blood pressure and clean out the arteries — both of which are good for proper brain functioning.
• Dark leafy greens: Dark leafy greens, such as spinach, broccoli, collards, and kale, are high in vitamins and minerals such as vitamin K, folate, lutein, and beta carotene. These nutrients are essential for healthy brain function and slowing cognitive decline.
• Whole grains: Whole grains, such as barley and quinoa, are high in B vitamins, which can help to reduce inflammation and preserve memory.
• Coffee and tea. The caffeine in that morning cuppa joe or tea not only boosts concentration but also may help with solidifying new memories — perfect for making the most of tutoring sessions and potentially boosting exam performance.

The Benefits of Healthy Eating for Students of All Ages

Students of all ages can benefit from healthy eating patterns. A nutritious diet can help to improve mood, reduce stress and anxiety, and increase energy levels. It can also improve sleep quality, which is essential for cognitive function and academic performance. Here are five specific benefits of healthy eating for students of all ages:

1. Improved memory and concentration: A nutritious diet can help to improve memory and concentration, making it easier for students to retain and recall information both in the classroom and during tutoring sessions. Eating a diet rich in omega-3 fatty acids, vitamins, and minerals can help to improve brain function and cognitive performance.
2. Increased energy levels: A diet high in sugar and processed foods can cause energy levels to spike and then crash, leaving students feeling tired and lethargic. In contrast, a balanced diet that includes foods rich in fiber, protein, and healthy fats can help the body feel satiated for longer, allowing students to maintain steady energy levels and feelings of alertness throughout the day.
3. Reduced stress and anxiety: The demands of school can be overwhelming, but a nutritious diet can help to reduce stress and anxiety. Eating foods that are high in magnesium, such as nuts, seeds, legumes, and leafy greens, can promote feelings of calmness. In addition, zinc-rich foods like beef and egg yolks may reduce anxiety.
4. Better sleep quality: A nutritious diet can also improve sleep quality, which is essential for cognitive function, academic performance, and improving exam scores. Eating a balanced diet that includes a variety of fruits and vegetables can help to promote restful sleep.
5. Improved overall health: Eating a nutritious diet can improve overall health, which can have a positive impact on academic performance. A healthy diet can help to reduce the risk of chronic diseases, such as heart disease and diabetes, and improve overall well-being.

High School to College

As students transition from high school to college, the demands of academic life can become even more challenging. College students are often juggling a full course load, extracurricular activities, and part-time jobs, which can make it difficult to maintain a healthy diet as students grab the nearest convenience foods. However, healthy eating habits are essential for academic success, and there are several strategies that students can use to stay on track.

One strategy is to meal-prep. Spending a few hours each week preparing healthy meals and snacks can make it easier to eat nutritious foods throughout the week. Another strategy is to take advantage of on-campus resources, such as the dining hall or healthy vending machines. Many colleges and universities offer healthy options, and students can also consult with a nutritionist or a dietitian for personalized guidance.

Lastly, parents can help their children by sending them to college with healthy eating habits already in place. Prioritize cooking meals together at home, eating at the table together without phones or TVs, and getting adequate water throughout the day. You can also purchase student-friendly cookbooks for your college student or share healthy recipes you find online.

Tutoring and Healthy Eating

Working with tutors is a great way for students to improve academic performance, but it is essential to remember that healthy eating habits also play a crucial role. A nutritious diet can help students to retain and process information better, making tutoring sessions more effective. On the flip side, poor eating habits can lead to poor school performance.

The brain requires a lot of energy to function correctly, and a nutritious diet provides the fuel that it needs to operate at its best. A balanced diet that includes a variety of fruits, vegetables, lean proteins, and healthy fats can help students to improve memory, concentration, and overall cognitive function, as well as reduce stress and anxiety, increase energy, and improve sleep quality.

As students navigate the demands of school and academic life, it is crucial to prioritize healthy eating habits. Whether in high school or college, students can benefit from a nutritious diet in terms of not only optimal health but also improved exam scores, better classroom experiences, and more effective tutoring sessions overall. By understanding the importance of healthy eating habits for academic performance and overall well-being, students can take steps to optimize their nutrition and achieve their full potential in the classroom and beyond.