Can food improve your exam performance?
 GCSEs, Nationals, A-levels and Highers will be taking place May-June in the UK. If you’re one of the many 16 and 18 year-olds sitting exams (or helping a loved one through them), here’s how your diet can help support you… by Dr Alex Richardson When you're faced with a pile of revision, feeding your body as well as your brain may be the last thing on your mind. But science suggests you can give yourself an advantage simply by eating certain foods and drinks. Whether you're a student or the parent of a child sitting school exams, these quick and easy food tips will help maintain energy levels and improve concentration and memory. What's the best breakfast on exam days? Research shows that pupils and students who eat breakfast perform better in exams. For the best breakfast, include slow-release carbohydrates, such as whole rolled porridge oats, whole grain bread or low-sugar muesli, as they provide slow-release energy. Add a protein food, such as milk, yoghurt or eggs, to keep you feeling full for longer. On exam day aim to include a portion of a food rich in long-chain Omega-3 fats, such as smoked salmon, as they are believed to have brain-boosting properties. Take a look at our collection of exam-day breakfast ideas for some inspiration. These breakfasts are filled with oats which are a slow-release carbohydrate Cinnamon porridge with grated pearOvernight oatsHealthy breakfast potApple, pear and berry bircher Cinnamon porridge with grated pear Overnight oats Healthy breakfast pot Apple, pear and berry bircher How can drinking water improve your grades? One of the best ways to maximise your focus is to stay hydrated. Even mild dehydration can lead to tiredness, headaches, reduced alertness and diminished concentration. Take a bottle of water into the exam if you’re allowed to; a study of university students found those who brought drinks, especially water, with them into the exam performed on average 5% better than those who didn't. Start the day with a big glass of water or fruit tea. The NHS recommends we drink 6-8 cups a day. Water is ideal, but other drinks such as milk and small amounts of fruit juice count. Tea and coffee count too, but are high in caffeine. It's best to avoid sweet fizzy and energy drinks, which are high in sugar, as they'll lead to energy peaks and troughs. Donal Skehan shows you how to make drinking water more interesting. Which foods will help you focus? Eating a balanced diet can help you focus and avoid illness. No single food is nutritionally complete, so you need variety. Try not to skip meals or your blood-sugar level will drop. Vegetables Vegetables contain fibre, which slows down digestion, causing energy in food to be released more slowly and so helping you to avoid energy peaks and troughs. Good sources of fibre include carrots and broccoli. Iron is particularly key during exam time, as a deficiency (identified in over 40% of US teenage girls) leads to tiredness and lack of focus; dark leafy greens are a source. Looking to up your veg and increase your iron and fibre levels in the process? These recipes will help Purple sprouting broccoli on toastScrambled egg with spinach and kaleCarrot and lentil soup Purple sprouting broccoli on toast Scrambled egg with spinach and kale Carrot and lentil soup Fruit Fibre slows down digestion and so causes energy in food to be released into the body more slowly; apples, pears, raspberries and bananas are good sources. Try sprinkling frozen berries or dried fruit on to porridge. Vitamin C is needed for your immune system, and is found in fruit and vegetables; oranges and kiwi fruit are particularly good sources. These fruity dishes are packed with fibre Healthy blueberry muffinsYoghurt barkBerry yoghurtFresh fruit salad Healthy blueberry muffins Yoghurt bark Berry yoghurt Fresh fruit salad Protein Oil-rich fish and seafood are important for brain health and some studies say it can improve concentration, thanks to their ‘long-chain Omega-3s’. We should eat a portion of Omega-3-rich foods at least 2 days a week. It’s condensed in salmon, sardines, fresh tuna (not canned), trout and mackerel; even fish fingers contain some. However, short-chain Omega-3s, found in nuts and seeds, are less effective as we can struggle to convert them into long-chain ones.If you have an iron deficiency, red meat is a good source for it. What should you eat for a good night's sleep? Not getting enough sleep may negatively affect your memory and slow your responses. Experts believe memory neurons that are responsible for converting short-term memories into long-term ones work most effectively when we are asleep. There's evidence that students who sleep for seven hours a night perform better than those who get less sleep. But what should you eat and drink at bedtime to promote sleep? A heavy meal too close to bedtime can interfere with sleep, so try to have your last meal at least three hours before you go to bed.Then have a small snack such as a bowl of high-fibre cereal like porridge just before bedtime. If you need sweetener with cereal, go for dried fruit rather than sugar. Avoid foods and drinks that contain caffeine, such as tea, coffee, cola and chocolate, for at least four hours before going to bed. Some people who are very sensitive to caffeine can still feel the effects 12 hours later. A warm glass of milk at bedtime can help you sleep better. Originally published May 2019. Updated April 2024