The exam period is a difficult and overwhelming one for any student, regardless of how much they have studied throughout the year. The stress during this period can hinder you from getting enough rest or eating a balanced diet, aspects that are extremely important for brain health.

So-called brain foods are those that contain essential nutrients for the proper functioning of the central nervous system.

According to Healthline and Harvard Medical School, the following brain foods are worth including in your daily diet to improve memory and cognition:

• Fatty fish (salmon, tuna, mackerel, herring, sardines) - with their high Omega-3 content, a type of healthy fat, fatty fish supports cognition. These fatty acids are essential for the structure of neurons and the proper functioning of the brain;

• Blueberries - the antioxidants in these fruits, such as anthocyanins, have anti-inflammatory activity, and some of these compounds can improve communication between brain cells;

• Turmeric - this yellow spice contains the active compound curcumin and is bioavailable when combined with pepper. It stimulates the production of serotonin and dopamine, neurotransmitters that improve mood. It further supports the brain-derived neurotrophic factor, which plays a role in the generation of brain cells, preventing cognitive decline;

• Leafy green vegetables - spinach, broccoli, kale are nutrient-rich foods that support the proper functioning of the brain, such as lutein, folate, vitamin K and beta-carotene;

• Dark chocolate - chocolate with a minimum of 70% cocoa is rich in antioxidants and magnesium. These compounds can improve memory and induce a state of relaxation;

• Nuts, seeds and avocados - raw nuts and seeds (flax, pumpkin, chia) are rich in healthy fats, vitamin E, zinc and iron, neuroprotective substances;

• Eggs - these are an excellent source of choline, a compound necessary for the formation of acetylcholine, a neurotransmitter that regulates memory, cognition and mood.

It is important to create healthy eating habits in the long run, not just during exam periods. Focus on the consumption of fruits, vegetables, whole grains, lean meat and stay hydrated! Highly industrially processed foods should be avoided. A Mediterranean-style diet is beneficial for brain health and more.

Numerous nutrients are involved in cognitive functions, including minerals, vitamins and antioxidants. Some of the most important vitamins for the brain and memory are:

• Vitamins B12, B6 and B9 - according to Zohra Ashpari in the article "Brain Vitamins: Can Vitamins Boost Memory?", scientists have found a correlation between vitamin B12 deficiency and memory disorders. The deficiency of this vitamin, found exclusively in animal-based foods, occurs in vegans and patients with certain gastric conditions. Vitamins B6 and B9 (folic acid) also play an important role in brain health, as indicated by WebMD. B6 is found in meat, liver, fish and fruits, while B9 is found in leafy vegetables, liver, beans and lentils;

• Vitamin E - as presented by the previous sources, this nutrient has proven effective in improving memory in older people. It is found in nuts, seeds, extra virgin vegetable oils (sunflower, olive, flaxseed) and leafy green vegetables;

• Vitamin K - this nutrient is essential for the formation of sphingolipids, fats found in the brain, according to Healthline. Some research suggests that a high intake of vitamin K can improve memory. It is found in spinach, broccoli, cabbage, kale;

• Vitamin C - as mentioned earlier, vitamin C is an antioxidant that has been associated with improving memory, attention, concentration and protecting the brain against free radicals. A medium orange provides almost the entire daily requirement of vitamin C. It is found in most fresh fruits and vegetables.

You can get the daily requirement of vitamins and minerals through a balanced and healthy diet. It is advisable to consult a doctor or dietitian before starting to use a dietary supplement. They can recommend a suitable product, specifically for supporting cognitive function.

In addition to "brain foods", certain plants can be beneficial for improving memory and the central nervous system's functioning.

Green tea (derived from the leaves of Camellia sinensis) is best known for its effects on the brain. In addition to the caffeine content in green tea, which induces alertness and increases concentration, the plant also contains L-theanine. This amino acid can elevate the level of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation, alleviating anxiety, as indicated by Healthline. Through these mechanisms, green tea can enhance memory and learning.

According to Very Well Mind, other herbal infusions that may be helpful for improving memory include:

• Ginkgo biloba tea;

• Turmeric tea;

• Sage tea;

• Ginseng tea;

• Lemon balm tea.

Regardless, herbal remedies may result in unwanted effects and contraindications. Consult with a specialist before starting to use a natural product.

During study sessions, coffee is an indispensable "ally" for many students. Wondering how coffee consumption helps you memorize more easily? As presented by Healthline, coffee keeps you alert by blocking adenosine, a neurotransmitter that induces drowsiness. Thus, it improves concentration and attention.

According to the study "Coffee, but not caffeine, has positive effects on cognition and psychomotor behavior in aging" (Barbara Shukitt-Hale and colleagues), moderate coffee consumption (3-5 cups per day) enhances short-term and long-term memory. The effects are not solely due to caffeine, but also to antioxidants found in coffee beans.

However, avoid excessive consumption to prevent negative effects, such as disrupting sleep quality.

In addition to nutrients in food and other compounds from plants, several habits can help you memorize information quickly for exams:

• Stay organized – create a study schedule with meal breaks and rest. Group information based on common features;

• Focus – to fix information in long-term memory, eliminate distractions, such as TV and noise;

• Change your study routine – if you're used to studying in one place at home or at a specific time of day, occasionally change this routine. Adding an element of novelty to study sessions can streamline the learning process;

• Repeat learning – it's essential to learn in multiple sessions for efficient memorization, not just the night before the exam;

• Emphasize difficult information – spend more time on more challenging concepts;

• Read aloud – some studies show that reading lessons aloud improves the learning process;

• Record yourself – make voice recordings when reading lessons. You can listen to them while cooking or running to review knowledge;

• Write, highlight and sketch – use visual memory to better retain lessons. Create colorful sketches, rewrite information in a notebook, highlight important details, use sticky notes and images or drawings;

• Understand the information and make connections – instead of rote learning, try to understand deeply and seek explanations. It's also helpful to connect new information with what you knew before or make associations with objects, situations, rhymes or songs;

• Get enough sleep – resist the temptation to study non-stop! It's essential to remain well-rested to memorize efficiently;

• Self-evaluate – a fun and useful trick is to assess your knowledge level through an interactive test;

• Teach others – by explaining to your peers, you reinforce the information you've learned;

• Engage in regular aerobic exercise – in addition to the numerous health benefits of sports, it reduces stress, anxiety, improves mood, sleep quality, cognition, thinking and memory, as shown by Harvard Health Publishing in the article "Exercise can boost your memory and thinking skills".

Therefore, lifestyle and learning strategies influence how you assimilate information before an exam. Establish healthy eating habits, a stable schedule of physical activity and rest. Don't forget about brain-boosting foods and try various tricks for efficient memorization.