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In a previous post, Boost Your Brain With Healthy Eating, I asserted that “better nutrition means stronger memory, greater focus, and higher academic achievement” (para. 3). In particular, eating fast food had a negative effect on academic performance and GPA, while nutritious eating habits, especially breakfast, improved student GPAs (Reuter et al., 2020). Continued research on functional foods, foods that provide essential nutrients while also offering health benefits and reducing the risk of disease, shows that “proper feeding primes our brains to reach their fullest potential and maintain their wits for a lifetime” (Aaronson, 2005, p. 66). For students, academic success and high grades begin with a nutritious breakfast. 

Today, I want to focus on three easy breakfast choices students can make to support their learning success. 

Oatmeal

Whole oats, whether rolled, steel-cut, or the entire oat groat, are loaded with soluble fiber, allowing the energy they provide to be used steadily and slowly without the sugar spikes and crashes associated with grabbing a syrup-sweetened latte from your favorite coffeeshop. The brain will use that glucose as fuel for brain function and as an ingredient for the neurotransmitters that carry our thoughts and memories. In fact, the brain is the only organ in our body that gets most of its energy from glucose. The glucose found in oatmeal can help us form new memories and remember what we have studied. A bowl of oatmeal can energize the brain, stabilize our mood, and allow for improved memory and concentration (Aaronson, 2005). Oats are rich in Vitamin E, which helps to protect healthy cells, improving brain function and preventing neurodegeneration (Church, 2023). Oatmeal also contains ferulic acid, an antioxidant found in the germ and bran of whole grains that protects brain cells and even reverses some of the cognitive declines that come with aging (Aaronson, 2005). Starting the day with a healthful bowl of oatmeal is an ideal way for students to promote their brain health, ability to concentrate, and memory formation necessary for academic tasks. 

Blueberries

Like all brightly colored fruits, blueberries contain flavonoids, antioxidants that may improve blood flow to the brain (Harvard Medical School, 2021). Blueberries can increase short-term memory and enhance spatial learning (Aaronson, 2005). Being rich in both anti-inflammatory and antioxidant compounds, blueberries can reduce the risks associated with both neurodegenerative disease and brain aging and may even improve communication between brain cells (Church, 2023). These small berries pack a big punch and are a vital ingredient in any scholar’s breakfast. 

Walnuts

Walnuts are an incredible source of vitamin E, antioxidants, omega-3s, and healthy fats. Because the brain has the second-highest concentration of fat after actual fatty tissue, like our bellies and butts, it is important to keep it running effectively with healthy fats which can enhance learning by allowing for brain signals to pass through neuronal membranes easily and efficiently (Aaronson, 2005). Walnuts have also been linked to an improvement in cognition, a slowing of mental decline, and sharper memory (Church, 2023). Snacking on a handful of walnuts or adding them to yogurt or oatmeal are excellent ways for students to take advantage of these brain-boosting nuts. 

These three ingredients can be combined to create a balanced and nutritious student breakfast to promote learning and academic achievement. Start by bringing 1 cup of water to a boil in a small saucepan. Stir in ½ cup of rolled oats and a pinch of salt. Reduce the heat to medium-low and simmer for 5-10 minutes while stirring occasionally until the liquid is absorbed and the oats are tender. Top with ½ cup of blueberries and ¼ cup of walnuts. Add a pinch of cinnamon or turmeric to further enhance memory and cognitive function (Church, 2023; Francis et al., 2024). Enjoy this breakfast bowl of brain-boosting nutrition to start the day and prepare yourself for the work of learning that lies ahead. 

Until next time, this is Dr. Linscott with another Learning for Success podcast. Happy Learning! 

References

Aaronson, L. (2005). A taste of genius. Psychology Today, 38(4), 62-72. 

Brain-Boosting Foods. (2018). Better Nutrition, 16-19.

Church, D. (2023). Brain food. Voice of Experience.

Francis, A. J., Sreenivasan, C., Parikh, A., AlQassab, O. Kanthajan, T., Pandey, M., & Nwosu, M. (2024, August 25). Curcumin and cognitive function: a systematic review of the effects of curcumin on adults with and without neurocognitive disorders. Cureus, 16(8). https://doi.org/10.7759/cureus.67706.

Harvard Medical School. (2021, March 1). A flavanol-rich diet may increase brain function. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/a-flavanol-rich-diet-may-increase-brain-function

Linscott, M. (2023, March 31). Boost your brain with healthy eating. Purdue University Global Academic Success Center. https://purdueglobalwriting.center/2023/03/31/boost-your-brain-with-healthy-eating/

Normand, G. (2025). Your dyslexic child: the impact of nutrition, exercise, and other health measures on reading success. Exceptional Parent, 55(2), 26-28. 

Reuter, P. R., Forster, B. L., and Brister, S. R. (2020). The influence of eating habits on the academic performance of university students. Journal of American College Health 69(8), 921-927.