Maintaining a healthy diet is one of the most important aspects of a student's life. When you are a student, staying mentally active to memorize and attain knowledge are your top priorities. Staying healthy also plays a vital role in promoting academic performance and helping you achieve your educational goals.

In today's fast-paced world where markets are flooded with superfoods, making wiser choices to pick the right sources of nutrition is of the utmost importance. Although an overall healthy diet is important to function on a daily basis, research has shown there are certain foods that have the ability to keep your brain nourished and promote mental health.

Packed with essential vitamins like E and zinc, nuts are versatile and an excellent option for snacking while studying. All varieties of nuts are concentrated sources of better zinc, magnesium, copper, iron, healthy fat, protein, and fiber that can keep you fueled throughout your strenuous study sessions.

Studies have revealed that snacking on nuts plays a vital role in improving the overall functioning of your brain. They lower the risk of cognitive decline with aging.

These are rich in healthy fats, vitamin E, and anti-inflammatory omega 3. For instance, adding walnuts to the diet regularly can lead to a significant 11.2 % improvement in interpreting verbal information.

Including eggs as part of your daily diet can help you boost your neurological health. Eggs are packed with B6, B12, folate, and choline, which creates acetylcholine, a neurotransmitter to regulate mood and memory. Other than this, eggs are often touted as nature's multivitamins due to the presence of choline, selenium, lutein, and carotenoid pigment.

All of these vitamins have been associated with improved visual and mental health. To reap the maximum benefits of eggs, make sure to have them in full and not just egg whites as part of your diet.

We are all aware of the ultimate powerhouse of Omega-3s--- Fish. Omega-3s are packed with essential fats that are important to maintain brain health. There is no surprise in the fact that several studies have linked fish intake to enhancing brain function. Regular intake of fish can help in better mental performance and slower mental decline.

Berry and Beets: Berries and beets because anyhocyanins have an important component known as nitrates, which is converted by the body into a molecule called nitric oxide.

Nitric Oxide is known to be important for brain health and stimulates proper nerve cell communication, blood flow, and brain function. You can include nitric oxide in your diet in the form of roasted beets with a meal or sip on fresh beet juice while studying.

We have always heard of consuming a lot of green vegetables as part of our daily diet, but having deep-colored fruits and vegetables is equally important. Peppers, carrots, and broccoli are full of beneficial plant compounds, including carotenoid pigments that have proven to improve mental performance.

Other vegetables like kale, parsley, spinach, basil, peas, leeks, and lettuce are rich sources of lutein and zeaxanthin that help in keeping your brain active. Include these veggies in the form of salads in your diet to stay mentally active and fit.

Article by: Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals, New Delhi

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