What to Eat During Exam Season

 

image credit: food unpacked

Osuolale Oluwatomilayo 

“You are what you eat” has never felt truer, especially in this era of bread, noodles, garri, and the will of God. As exam season approaches, many students rely on whatever is cheap, fast, and convenient, forgetting that nutrition determines retention. The truth is simple: your brain performs exactly as well as the fuel you give it. If you feed it poorly, it functions poorly. But with the right foods, your memory, focus, and energy levels can rise significantly.

Exams demand long hours, deep concentration, and sharp recall. While reading techniques, sleep, and prayer help, what you put on your plate is equally powerful. Here are scientifically backed foods and eating habits to nourish both your body and brain during exam season.

1. Whole Grains for Steady Energy

Your brain runs on glucose, and whole grains release this energy slowly, keeping you alert for hours without the mid-study crash. Swap white bread for whole wheat, choose oats instead of sugary cereal, and consider brown rice or unprocessed pap instead of quick-fix carbs. These foods help maintain stable blood sugar levels, which means better concentration and reduced mental fatigue.

2. Protein for Memory and Brain Power

Protein is essential for neurotransmitter production, the chemicals that help your brain process information. Instead of eating only noodles or garri, include eggs, beans, fish, chicken, turkey, or even groundnuts. For students on a budget, beans and eggs remain unmatched. They’re affordable, filling, and great for long nights of reading.

3. Fruits & Vegetables for Antioxidants

Your brain is sensitive to oxidative stress, especially during intense studying. Fruits like oranges, bananas, apples, and berries supply antioxidants that protect brain cells and improve recall. Vegetables such as spinach, carrots, cabbage, and tomatoes are packed with vitamins A, C, and K, nutrients that support cognitive processing. Even a simple fruit a day can boost your brainpower more than most snacks students typically rely on.

4. Water, The Most Underestimated Study Aid

Dehydration is one of the hidden causes of headaches, tiredness, and poor concentration. Before reaching for another cup of coffee, drink water first. Your brain is 75% water; even slight dehydration slows down thinking. Aim for at least 6–8 cups daily, and keep a bottle beside you while studying.

5. Smart Snacking

Snacking is not the enemy, mindless snacking is. Instead of biscuits and soft drinks, choose healthier options like yogurt, fruits, boiled corn, popcorn, or roasted groundnuts. These provide energy without the crash that sugary snacks bring.

Exam season is stressful, but your diet doesn’t have to be. With small, intentional choices, you can fuel both your body and mind for peak performance. Remember: good nutrition won’t read your books for you, but it will make your brain sharper, your energy more stable, and your studying more effective.

Eat well. Read well. Write well. And may your results reflect the effort you’ve fed into your body and brain.