Balance Diet And Academic Performance: How To Achieve?

college students and Academic Performance

Balance Diet And Academic Performance: How To Achieve?

College life is dynamic and, at times, very stressful. Maintaining a balanced, healthy diet is especially important in this period of life, not only for physical life – but also for academic success. Nutrition can affect everything from the student’s energy level to cognitive function and mental well-being. All of this impacts the student’s ability to perform well academically.

In this post, let’s explore the relationship between students’ academic performance and diet. We will also give you details of the key nutrients you must take for brain health.

The Negative Effects of Poor Dietary Choices

A student who doesn’t eat a balanced diet and suffers from obesity or insufficient body weight can have serious troubles with learning. School is as stressful as it gets – all those exams and classes, not to mention assignments, must be ready before the deadline.

Combine this with improper nutrition, hunger, or high caffeine intake, for instance, and you have a recipe for failure. Thankfully, there are ways to ensure the student doesn’t get a low grade because of a missed deadline or poor essay performance. The option is online help from professional writers. They can simply decide: I will pay someone to write my essay. It is a solution that many students use today. With the right online helper on their side, students can focus on their nutrition and improve their health.

Over the years, many researchers have proven that there is a link between inadequate nutrition and poor academic performance.

According to studies, nutrition can affect the three key factors that directly impact their academic performance.

  • Behavior
  • Thinking skills
  • Overall health – physical and mental

Research suggests a diet high in saturated fats and trans can negatively impact memory and learning. On the other hand, nutritional deficiencies can affect children’s cognitive development. In fact, a study has shown that students with a less nutritious diet perform worse on standardized assessments than those who eat well.

Poor nutrition can also leave students susceptible to illnesses, leading to frequent headaches, which makes them unable to do their school work or attend classes. On the other hand, nutrition that includes glucose and carbohydrates has been shown to improve students’ concentration, energy levels, and cognition.

Simply put, a diet high in sugar, processed foods, and similar unhealthy choices can affect students’ academic performance and cognitive functions. Such foods can lead to:

  • Energy spikes and crashes. Too much sugar causes rapid spikes in blood glucose levels. It is often followed by sharp declines, all of which can lead to fluctuations in energy and concentration levels. Simply put, too much sugar can impair the ability of a college student to focus during a study session.
  • Reduced brain function. College students eat many processed foods with unhealthy fats and no essential nutrients. High consumption of such foods is often linked to lower cognitive performance.
  • Mental health issues. Bad dietary habits can contribute to mental health problems like depression and anxiety. It can seriously affect not only the academic performance but also the student’s overall well-being.
  • Difficulty to focus. Students who are chronically hungry because they are too busy to eat or too stressed tend to get poorer grades and score lower on tests. It’s very hard to focus when one is hungry, which can also cause behavior changes and irritability.

The Impact Of Balanced Nutrition On Cognitive Function

Let’s look at this from a different angle. If poor nutrition does all that damage, what does good nutrition do?

Nutrition Tips For Better Academic Performance

A well-balanced diet rich in essential nutrients enhances cognitive functions like concentration, memory, and problem-solving skills. Key nutrients that play a role in brain health include:

  • Omega-3 Fatty Acids are found in fatty fish, walnuts, and flaxseeds, among other foods. These maintain the structure and function of brain cells and can enhance learning and memory.
  • Vitamins such as B6 and B12, as well as folate, help produce neurotransmitters, the chemicals that transmit signals in the brain.
  • Minerals like magnesium, iron, and zinc are also important for brain function. Iron deficiency can impair cognitive function, magnesium supports brain plasticity, and zinc is directly involved in neural communication.

Brain Supplements Also Be A Selection Trend

In addition to the common nutrients mentioned above, brain-boosting supplements are a popular trend in the market. Brands have noticed that not only the elderly need brain-boosting products, but office workers and students have also become potential consumers in the brain-boosting supplement market due to work and academic pressure. Among these supplements, the top three most common and highly recognized active ingredients are PQQ, L-5-Methyltetrahydrofolate Calcium, and Phosphatidylserine.

  • PQQ Pyrroloquinoline Quinone

It is a vitamin-like compound. It has strong antioxidant properties that reduce oxidative stress damage to nerve cells. At the same time, it is believed to promote the generation and function of mitochondria, which are the energy factories of cells, and their health and function are essential for the brain’s energy supply. PQQ increases the level of nerve growth factor to support neuroplasticity and neural regeneration. It is very important for learning and memory. Chronic inflammation is considered an important factor in cognitive decline and neurodegenerative diseases. PQQ has anti-inflammatory properties that can reduce inflammatory responses, thereby protecting brain health and maintaining cognitive function.

  • L-5-Methyltetrahydrofolate Calcium, or L-5-MTHF

This ingredient is an active form of folate with greater bioavailability and stability. It participates in various important physiological processes in the body, especially those related to cognitive ability. L-5-MTHF helps convert homocysteine ​​(Hcy) into methionine, thereby reducing Hcy levels in the blood. High Hcy ​​levels are associated with cardiovascular disease, cognitive decline, and Alzheimer’s disease. By reducing Hcy levels, L-5-MTHF may positively impact brain health and cognitive function.

  • Phosphatidylserine, PS

It is a phospholipid widely present in brain cell membranes. It can be important in maintaining cell membrane structure and function, signal transduction, and cell metabolism. The effects of PS on cognitive ability have been widely studied. For example, it helps enhance communication between neurons and improves synaptic plasticity, thereby promoting the storage and recall of information.

Several studies have shown that PS supplementation can slow cognitive decline in the elderly. It also can improve their memory, attention, and language skills. PS Phosphatidylserine’s antioxidant properties can protect nerve cells from damage caused by oxidative stress. In addition, it promotes the growth and repair of nerve cells, helping to maintain brain health and function.

There are also brain-boosting supplements on the market, such as Alpha GPC, Citicoline (CDP choline), Zinc L-Carnosine, Palmitoylethanolamide (PEA), Pterostilbene, Astaxanthin, CoQ10 ubiquinol, Berberine HCl, etc.

brain health and cognition

Nutri Avenue recommends supplement brands focusing on cognitive ability and the brain-boosting market. The market prospect has expanded from the elderly with Alzheimer’s to college students. The audience is broader. Consumers are also looking for more convenient supplements in various forms, including capsules, tablets, etc. As a supplier of supplement raw materials, we can meet consumers’ demand for brands. We help brain-boosting products circulate in the market more naturally and safely.

Conclusion

To improve their academic performance, college students should develop healthier eating habits that keep them energetic and focused. It means that they should not eat junk food or skip meals altogether; instead, they should eat various fruits and vegetables, consume whole grains, and include Omega-3 in their diet.

Staying hydrated is also important, as dehydration can weaken concentration. Of course, all college students should try to avoid sugar, alcohol, and drugs to keep their bodies and brains healthy and happy.

In addition, choosing brain-boosting supplements is another way to help the brain stay healthy. It protects and improves cognitive abilities in all aspects.

Author’s bio: Carla Davis is a content writer who helps students tackle their most complex assignments in school. Her specialty is dissertations and theses. In addition to academic work, Davis frequently creates to-do guides that help people live a healthier life and make better choices.

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