12 Best Brain Foods to Eat Before Taking a Test

We all want to eat healthier. It’s important when you have the risk of diabetes, obesity, or heart disease in your family. Nobody wants to be on medications for the rest of their lives. We also want to have lots of energy, good looks, and a 4.0 GPA.

brain foods

Here’s a hint at what we’re going to chat about here: pills, supplements, and shots aren’t going to cut it. You need a healthy foundation of food, and healthy brain food is what will get you through the tests.

Of course, if you are eating a good diet, then those extra supplements will give you a temporary extra boost when there just isn’t enough time or studying you can do.

What is a Brain Food?

Your brain uses 20% of all glucose, 35% of all vitamins and minerals, 40% of all water, and a staggering 50% of fats in our bodies.

That’s what happens when that particular organ is organizing everything!

Food that are particularly good at nourishing our brains are the ones that have high amounts of fats, nutrients, water, and just a little carbs (or glucose). What sucks is that there isn’t one particular food that fits this bill. You need many of them.

#1 Best Brain Food to Eat All the Time

I do want to share what we think people really should be eating to really get a good healthy brain:

brain energy sources


There are so many nuts and they are all good for you. Packed with nutrients, fats, and a tiny bit of carbs, these foods are nature’s energy packages. They are easy to eat, easy to incorporate into other healthy foods, and easily portable.

healthy brain food infographic

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Here’s just one exception: The Peanut. This food isn’t a nut, it’s a bean or legume. It does not contain many nutrients, although the fats are one of the best for cooking without worrying about heat-induced toxicity (olive oil breaks down at about 250oF/110oC into hydrogenated compounds).

Another issue with the peanut is the aflatoxin. This is a mold that grows on beans, not on nuts, and can cause anything from fatigue to death. The toxin has been found in nearly all jars of commercial peanut butter and is suspected as the true origin of the peanut allergy.

Basically, if you eat peanuts, get the good ones, go organic, and keep it small time companies.

As for the rest of the nearly 100 species of nuts, go for it!

Numbers 2 to 12


Yes, it can keep the doctor away, or at least the memory doctor. Apples contain high levels of acetylcholine, increasing movement and sensory perception. Apples also reduce anxiety. Another study showed students who eat an apple at lunch show as much as a 7 point increase in test scores during afternoon exams.

Apples as brain food


Ever have a gut feeling? That’s the billions of bacteria in your gut reacting to what’s happening. When the good bacteria are in charge, you feel good, have energy, and digest foods without issues. When the bad bacteria are in charge, you are tired, vomiting, have indigestions, and pain.

Yogurt contains billions of good probiotics that replace some of the bad bacteria in our gut. Properly fermented yogurt (not what is in the tiny containers) is packed with the bacteria, plus thousands of nutritive by-products of the fermentation cycle that help heal our gut.

While yogurt alone won’t give you a brain boost, it helps to fix problems and is a great carrier for other brain foods like…


The darling of the fruit world. Blueberries are nature’s brain packages. There are more antioxidants in 1 blueberry than in 1 super-packed supplement. These nutrients in blueberries show the ability to greatly improve memory, verbal comprehension, decision making, and numerical ability.

blueberries for brain infographic

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brain food turmeric

Turmeric is a powerful anti-oxidant that has been widely recognized to help just about everything from fatigue to cancer. Several recent studies show it is a neuroprotective agent for a wide range of neurological disorders, including narcolepsy, Alzheimer’s, and tumors.

Make sure you get the curries with real turmeric. Some use a chemical substitute that tastes like turmeric, but causes liver damage.


salmon brain food

The fats in salmon are the primary reason for eating this fish. It is very high in healthy omega-3 fatty acids * and is the animal we can most easily obtain them from. These fats are important for making new neural pathways. You just have to temper eating salmon with the risk of contamination. All wild salmon contain mercury from human waste dumping. But, it’s still healthier than farmed salmon, which contain little, if any, omega-3 fatty acids.

Pumpkin Seeds

pumpkin seeds as brain food

This one is a must for men. They contain several fats that are important for brain health, like ELA and ALA. They are also packed with zinc.Men lose more zinc than women, since zinc is a large component to seminal fluids. During stressful times, we use more zinc in our bodies and men lose more seminal fluids. If you eat your pumpkin seeds, you have a fast replacement, and this allows you your stress release and keeps your body sharp.


Not normally known as a brain food, broccoli is one of the best foods after a traumatic brain injury. Several studies since 2007 show broccoli effective at repairing and renewing neruoconnections and speeding up the healing processes around the brain.

brain food broccoli

What we found out is that there are several nutrients in broccoli that surround and protect new neruoconnection, causing them to move from short term memory to long term memory very quickly.


brain food sage

Sage works subtly to increase the connections in our brain. It’s well known for connecting the two hemispheres of our brains in order for us to have access to deeper, critical thinking. Several of the phytonutrients in sage are similar to neuroprotective drugs and are vastly more potent. Sage has been used for thousands of years to reduce anxiety and stress.

Bone Broth

This simple drink is receiving a resurgence in popularity. Once, it was a drink made from the scraps of animals in order to get every last bit of food out of them. It was a peasant’s food.

Today, we now know it to be one of the leading aids for pain management in auto-immune disorders and a powerful sleep and rest aid. Bone broth helps facilitate the pathways for serotonin to melatonin conversion. You can get to sleep quicker, sleep better, and wake up more refreshed.

Dark Chocolate

brain food chocolate

It’s rich in fiber, iron and magnesium *, which all help the brain receive blood flow. The flavonols in dark chocolate increase blood flow, and the function of the heart, which can improve memory. It also contains the stimulants caffeine and theobromine. It’s better than coffee!

Dark Leafy Greens

All dark greens are packed with Vitamin K and nitrates. Naturally occurring nitrates are bound to other vital nutrients and are healthy for our systems. Chemical nitrates, like what are found in lunch meats and preserved foods, actually destroy the blood-brain barrier and cause ‘leaking’ into the brain. Not something you want.

The vitamin K is necessary for blood clotting, It’s also one of the vital nutrients for the formation of new neuropathways. You are physically able to learn when you have enough vitamin K in your system.


B12. You can’t find it anywhere naturally other than in the flesh of other animals. That’s why vegetarians get so sick after a few years. B12 is perhaps THE vitamin for energy, since we are unable to make energy without it.

brain food eggs

You also get a huge influx of vitamins, minerals, and fats in one single egg. All research shows that eating 1 egg per day can lower heart disease, cancer, fatigue, and fill you up. All the ‘studies’ on eggs that show they raised cholesterol were debunked and trashed.

The Worst Brain Food of All Time

If you notice on the list above, there isn’t a single processed food, pill, or artificial ingredient. So far, man has not met the perfect of nature. We just can’t figure out how it all works together to get something that nutritious in such a delicious package.

So, we say the worst brain food is anything packaged. If it’s in a package, it’s not food, it’s a food-product. It’s a subtle difference, we can eat food-products, we just can’t get nutrition out of them.

If you aren’t getting nutrition out of your foods, your brain isn’t getting the nutrition it needs to really think. Plus, processed foods are packed with chemicals, preservatives, pesticide residues, and possibly unknown GMOs. Your body has to fight these and that means less energy for your brain.

Why You Need Food Combining for a Healthy Brain

Even though we said nuts are nearly perfect, alone, they just don’t cut it. We need balance. That’s why we combine different foods at different times to get the best possible range of nutrients.

Don’t bother counting, however. As a nutritionist, even I can’t count all the vitamins, minerals, phytonutrients, carbs, proteins, and sugars. And we aren’t meant to. Natural foods contain what we need when we need it.

Don’t rely on any particular food on this list. Keep switching out different ones so you get the best of all the nutrients. Try new foods, different vegetables, and different combinations.

Go with your taste buds. When you are studying, we often seek out sweets and stimulating foods. By using the foods on this list, you provide your body with healthy choices that really nourish you.

Brain Food Snacks

The combination of fresh fruit with healthy nuts is one of the best snacks you can eat. A simple apple with walnut butter gives you lots of B Vitamins *, healthy fats, and just a little bit of sugar. Apples also are packed with fast-acting anti-oxidants, so the stress of studying can be mitigated quickly.

brain food snacks

Just eat them alone. Or mix and match. Just make sure the brain food is the start of the show.

Brain Foods for Exams

It’s better to go into an exam on a less than full stomach than having just eaten. Our anxiety increases when we approach a test, and this anxiety slows or stops our digestive system. This is the main reason to go easy on food before an exam.

brain food for exams

An optimal breakfast would be a single egg omelet with spinach, mushrooms, and a few other vegetables. These are lower in sugars, and very high in nutrition. A bad breakfast would be a donut, sugary coffee, or cereal. These are high in sugars, which will give you a sugar crash later on, and very low in nutrition.

Brain Foods for Studying

This is where you get the biggest bang for your food dollars. Studying takes lots of energy, vitamins, minerals, and water. If you lack any of those, even parts of those, you will be less than optimal.

Water is important. Keeping hydrated means your brain works optimally. A dehydrate brain is in pain, slow to react, and sensitive to loud noises and lights (a hangover is brain dehydration). Keep a large glass of water near you and refill it often.

Smaller meals and frequent snacking is also good for studying. You don’t want to fill your stomach, because this causes your body to release hormones that cause drowsiness. You also don’t want to be hungry because that causes hormones that take your attention away from studying.

To keep optimally studying, stick to the list of foods above and eat small portions often. That way, you keep your brain engaged, your stomach quiet, your nutrition and sugars high, and your distractions low.

Brain Food Recipe Before the Test

Try this dinner and see how you feel the night before the test:

Dinner    Menu for Your Brain :

Sage, oregano, & parmesan crusted salmon – pan fried to a light golden brown with a beef bone broth reduced sauce. Paired with buttered collard greens or Swiss chard and curried broccoli.


Dessert of yogurt parfait with pumpkin seeds, blueberries, apples, and dark chocolate


1. Heat oven to 350oF/175oC and heat a large, flat pans on medium high on stove top.

2. Dust broccoli with curry powder – lay flat on oven pan – bake for 15 minutes until broccoli becomes crunchy.

3. Melt butter in one pan – slice collards into strips – add to pan – toss regularly to avoid burning – you can add pumpkin seeds for crunch.

4. Pat dry salmon – add peanut oil to second pan – dredge in beaten egg, then in sage, oregano and parmesan mix – pan fry salmon until golden – if it needs to finish cooking, add to oven.

5. Serve everything while hot.

Parfaits can be made ahead of time and refrigerated

Layer fruit, yogurt, and chocolate in tall cup or dish – serve cold

If you liked our article, please share it and use the comment section below to tell us about your experiences or ask any questions. Thanks!


Christina Major

Christina Major is a holistic nutritionist, traditional naturopath, and herbalist. She has a Master’s degree in Holistic Nutrition and an advanced degree in Traditional Naturopathy. Further certifications in herbalism and metabolic typing. She owns and operates Crystal Holistic Health Consulting based in PA, the USA since 2010.
  • Thoroughly enjoyed reading this and makes absolute sense. A great read, Thank You! Have passed it on to a number of people of whom I think it will be of great benefit to. They will have a better understanding of what they feel when they don’t have the why’s for how they feel. Again, Thank You for writing such informative articles.

    • Hey Daniel!

      We really like fish oil and believe it is good. We also greatly believe in supplements, as shown in some of our other articles.

      We did not recommend a supplement for fish oil because there have been some issues recently with manufacturers using contaminated fish and contaminated oil. Also, this article was about foods and not supplements.

      You can read about some great supplements in this article .

    • Thank you, stellamurali, for visiting our website. You’re welcome! I’m happy our information may help and contribute to your energy and clearness before taking the test.

    • Hey Jennie!

      There are many foods that will help you increase focus.

      We suggest foods that are lower in sugar, higher in protein and fat and that make you feel fabulous.

      This food will vary for different types of people and different times of the year.

      Where I am, and who I am, means cabbage in the winter is best for me. But it can make me feel sluggish in the summer.

      Listen to your body. The foods on this list work most of the time.

      Other times you need to follow the advice of your body and see what works best for you.

    • I have been doing a lot of studying for my test,a still having lots to study and thank you for the info on what I need to eat before study now I feel much better knowing what to eat before study and taking a test.and thank you again for your info. You be Bless my the best you have a lovely evening.

  • I am in the process of steering away from med DRS. & wanting to get more from whole, fresh, foods. So far, I am really stumped with how to buy the right turmeric with curry, how to prepare to get the most benefits. Can you help me?

    • Hey Flo!

      No matter what you do, when you eat healthy foods you’re going to help your body.

      The availability of that herb depend on various places.

      All turmeric, no matter how old or ground up, has some health benefits.

      The best you can find will be whole, fresh roots.

      You can find these in farmers markets, larger grocery stores, and online. Depending on where you are, you will have to research your best options.

    • Hi, Jessica!

      Thank you for sharing with us these high energy breakfast recipes. I would add a photo for each recipe so we can see how the end meal looks like.

  • Eating healthier helps the brain relax and helps you pay attention more. You understand things better and you make better decisions. You become smarter and better at school.

    • Hello, William Crenshaw!

      I totally agree with you. Healthy eating habits contribute to all aspects of your life. Thank you for your comment.

  • I need to cite this article for a research paper and I was wondering who wrote this article and when it was published.

    • Hi, Emily!
      This article was written by Christina Major, a certified nutritionist with a lot of years of experience. It was published on 17.07.2015.
      Thank you!

  • thankyou sooooo much now i know what to eat and what not to.defo keeping this in my tabs list.
    this really helped me and that video was mint.

    • Hi, Evan!

      Thank you for sharing your article on Neurogenesis. Indeed, new brain cells (functional neurons) born in our brain throughout life. This process declines with age but could be enhanced by exercises which increase blood flow and cognitive enrichment. Interestingly, a groundbreaking study in 2013 determined that newly-born neurons make a significant contribution to brain function and enhancing this process may stave off cognitive decline.

  • I’m reading this the day before my test that’s required to pass high school and realizing that I don’t have many of these foods in my house. I’m going to work with that I do have and make sure to stock up on some of these other foods for my next test. This article was very helpful! Thank you guys for writing it!

    • Hey, Lee!

      I’m very happy our food suggestions may help you be more productive during your high school test. Thank you!

  • hello! will this food cause fatness towards our body? Because we are sitting and eating while studying. so will it affect??

    • Hey Vicky,

      The healthiest way to eat is to focus solely on the act of eating while you eat.

      If you try to do other tasks while eating, you risk overeating because you are not paying attention.

      Any food will cause weight gain if you eat too much of it.

      While we didn’t cover it in the article, taking a short break to eat food and focusing solely on your food will give your brain a chance to rest so you can return to studying out of more efficient and healthier pace.

  • Hi there i have not tried out this foods yet but they are in my budget for next month, hoping to get positive results.Thank you so much for this page, keep posting more

  • Diet plan is very good. Can you prepare for me a healty diet chart for exams.And i really need it. I can’t concentrate for long time and also i am weak from body. Please help me.

    • Hey, Deepak!

      Good luck on your exams! We don’t prepare diet charts for people without meeting them because people are so different and have different needs. The foods that work best for one person might not help another at all. That’s one of the reasons why we listed things out as we did. If you would like a personalized plan, find a good nutritionist or diet specialist.

      Thank you!

  • Much obliged to you for sharing your article on Neurogenesis. Without a doubt, new mind cells (utilitarian neurons) conceived in our cerebrum all through life. This procedure decays with age yet could be upgraded by practices which increment blood stream and intellectual advancement.

  • Nice tips overall, but vegetarians do not get sick after a couple years… I have been a vegan for 15 years. Zero problems. Disappointing to see that the writer of this article believes we get sick so easily.

    • Hey, Elizabeth!

      We’re glad that you didn’t have any problems. Having consulted people for nearly as long as you’ve been a vegan has shown the vast majority of people following a vegan and vegetarian diet is sick.

      In addition, there are many studies that show that vegans are consistently unhealthy when compared to the rest of the population. In fact, Germany and Great Britain have treated the vegan lifestyle as dangerous to health as obesity. The study we have listed here shows that vegans are consistently underweight and require extensive supplementation and fortified processed foods just to maintain a minimum of health. Although a person can be healthy as a vegan, it takes much time and work to do so. And that time and effort are not something most people are willing to do.

      Thank you!

  • Good list. I am not a eater of animal product, so I use B12 supplement. Would you say a good snack to bring is apple, walnut, cashew and dark chocolate or smoothie? Thank you

    • Hey, Maël!

      All of those are good and healthy snacks. Any food that is richer in protein and higher in fats will aid the brain by providing much nutrition and fats for energy. We recommend avoiding higher carbohydrate fruits and vegetables, as well as processed foods, as they drain your energy and could cause brain fog.

    • Hey, Mithun!

      Bananas are a great snack to have before an exam or a stressful situation. They contain a lot of potassium, vitamin B6, and the high amount of pectin helps to the digestive system and calm irritation. They are one of the best snacks to take with you, and many endurance runners and bicyclists use bananas for their long-term energy and compact nutrition.

  • Thank u very much i real like this article am sure it will rel help me with my problem thank u very very much

  • Hey Dima this is truly an amazing article, that lists some great foods for the brain!

    Eating healthy food is crucial for our brain, life and the way we feel 🙂

    • Hey Samantha!

      Thanks for this question. Yes, a salad is brain food. Salads contain a tremendous amount of vegetables, especially leafy greens, which will help supply different vitamins that your body needs. We recommend adjusting your salad to include various local and fresh seasonal vegetables, so your body continuously gets different nutrients. Leafy greens contain most vitamins and minerals plus a tremendous amount of phytonutrients that help your body be healthy and strong. You won’t experience a jolt of energy; you will experience improved overall health.

  • What do you mean that’s why vegetarians get sick after a few years?!? Ridiculous. Please check your facts. Most people are low on B12 – it’s not just veggies. And yes, getting enough often means supplementing and turning to fortified foods.

    • Hey Preet!

      Thanks for your comment. Our conclusion comes from numerous studies that show people who live a vegetarian and vegan lifestyle end up deficient in B12, calcium, and several proteins that cause bone loss, mental deficiencies, and digestive problems. Click on the links to see the research of the long-term side effects of a vegetarian lifestyle. While we agree in the short-term of vegetarian lifestyle does show health benefits, the science just does not support long-term meat deprivation or turn into artificial chemicals to supplement a deficient diet.