When I was in school my mom made every effort to provide a wholesome lunch box for my sisters and I every single day. She would always pack a main meal, fruit, yogurt, nuts, and a tasty treat. Now that I am working (and have to pack my own lunch), I realise how privileged I was.  Not only did I get 30 more minutes of sleep, but I had a balanced, delicious meal that was ready to go. 

My mom has always emphasised the value of a well-balanced lunch box and that having too much food was always better than having too little. She gave us every tool we needed to have a successful day at school and one of those tools were food. 

When we are overwhelmed by the daily chores of our lives we often neglect our personal needs. I often hear my colleagues, students and friends telling me that they “forgot” to eat a meal. It is absolutely bizarre to me because I know how valuable it is to eat the right foods – they carry you through difficult days and gives you the fuel to keep your body healthy and functioning.

In this article I will be exploring the different vitamins, minerals, and foods you can use to help your mind and body stay sharp and feel good. This list is not just applicable to students, but to anyone wishing to create healthy routines and support their mind and body. 

Let’s start with vitamins and minerals. According to womensbrainhealth.org, vitamins B1 (Thiamine) and B9 (Folic acid) are important vitamins which play vital roles in the maintenance of nerve tissue within our brains. Vitamin C, commonly found in citrus, is important in the synthesis of dopamine (assisting with memory, learning and concentration). Essential minerals include calcium and magnesium. Calcium acts as a nerve cell messenger whilst magnesium acts as an essential support to any other vitamin (i.e., taking magnesium with other vitamins elevates the benefits). 

Healthline.com has identified a few essential fruits, foods and vegetables which boost mental performance. Berries are known to be high in flavonoids (possess anti-diabetic, anti-cancer and anti-inflammatory properties) which increases blood flow to the brain, making the nerve pathways in the brain more efficient. Citrus fruits, similarly, contain high levels of flavonoids. These compounds promote learning and memory and protect nerve cells from injury. Drinking citrus fruit juice may promote mental health performance by increasing blood flow to the brain. Lastly, cocoa products (like chocolate), has the highest flavonoid content by weight compared to any other food. 

Cocoa intake can improve memory, blood flow to the brain and reduce mental fatigue. 

As I previously mentioned, this list is not exhaustive, so I will leave the links below for you to do a little more digging. If you take anything from this article, let it be the value of your lunchbox at work or at school. Swopping out a packet of sweets with a handful of blueberries may make the world of a difference. Support your brain and body with the right tools and watch what a difference it makes. 

https://womensbrainhealth.org/think-tank/great-minds-think-alike/6-vitamins-minerals-that-boost-brain-power

https://www.healthline.com/nutrition/brain-food-for-studying#3.-Dark-chocolate-and-cocoa-products