The edginess feeling of starting a new college semester puts the body and mind at an elevated stress level.  Students’ thoughts are centered on enrolling in the required classes, meeting with school counselors, and buying the appropriate materials for class. Some questions surface like, “Are my Blackboard and Gmail ready to go?” or “How will I balance study time with my work schedule?”  Then the first day of classes arrive. You confidently walk in the room, find a seat, and pull out your pen and notebook. All of a sudden your stomach rumbles.
Choosing to eat and pack healthy during the school day assists with the body’s energy, brain concentration and memory point. According to Web MD, the five best brain foods include the following:
Blueberries – Help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills. Add at least 1 cup of blueberries a day in any form — fresh, frozen or freeze-dried.
Wild salmon – Deepwater fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function.
Nuts and seeds – Nuts and seeds are good sources of vitamin E. Higher levels of vitamin E correspond with less cognitive decline as you get older. Raw or roasted doesn’t matter, although if you’re on a sodium-restricted diet, buy unsalted nuts.
Avocados – The avocado is a fatty fruit, but it’s a monounsaturated fat, which contributes to healthy blood flow. And healthy blood flow means a healthy brain. Avocados also lower blood pressure and, as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health.
Whole grains – Whole grains, such as oatmeal, whole-grain breads and brown rice, can reduce the risk for heart disease.
Filling a backpack up with snacks for throughout the day can be a part of any student’s morning schedule. I challenge you to add at least one new healthy snack to your diet this semester and evaluate how your body feels afterwards.
Think healthy. Eat smart foods.

Quick Snack Recipe – Apple Cinnamon Wedges
Health note: An apple is high in soluble fiber and antioxidants, and has only 80 calories.

Cut up a medium-sized apple
Put wedges in a sandwich bag
Add a teaspoon of lemon juice
Add a teaspoon of cinnamon
Add a teaspoon of sugar (or sugar substitute)
Seal bag and shake

Reference -Sorgen C. Reviewed by Chang MD, L (2014). Eat Smart For a Healthier Brain. Retrieved Sept. 6, from http://www.webmd.com/diet/features/eat-smart-healthier-brain

Photo by MCT Campus