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As exam season approaches at the end of May, students across Singapore are hitting the books — but don’t forget, what you eat matters too! A healthy brain starts with the right fuel. Here’s a list of superfoods commonly available in Singapore that can help boost memory, focus, and overall brain function.

1. Eggs

Why it works: Eggs are rich in choline, a nutrient essential for forming acetylcholine, a neurotransmitter vital for memory and cognitive function. A study found that a daily intake of 300 mg of egg yolk choline improved verbal memory in participants.

Local tip: Enjoy soft-boiled eggs with kaya toast or add a hard-boiled egg to your nasi lemak.

2. Salmon and Other Oily Fish

Why it works: Fatty fish like salmon are high in omega-3 fatty acids, which are crucial for brain health. Research indicates that higher omega-3 levels are associated with better memory and cognitive function in older adults.

Local tip: Incorporate grilled salmon into your meals or enjoy mackerel in your nasi padang.

3. Leafy Greens (e.g., Kai Lan, Spinach)

Why it works: Leafy greens are packed with nutrients like vitamin K, lutein, and folate, which are linked to slower cognitive decline.

Local tip: Add stir-fried spinach or kai lan to your meals, or include them in your yong tau foo selections.

4. Berries

Why it works: Berries are rich in antioxidants that can improve brain function and delay age-related cognitive decline.

Local tip: Top your morning cereal with blueberries or enjoy a strawberry smoothie.

5. Bananas

Why it works: Bananas are a good source of vitamin B6, which helps in the production of neurotransmitters like serotonin and dopamine, essential for brain function.

Local tip: Grab a banana as a quick snack or add it to your oatmeal.

6. Nuts and Seeds (e.g., Walnuts, Almonds, Sunflower Seeds)

Why it works: Nuts and seeds are high in vitamin E, an antioxidant that protects brain cells from oxidative stress.

Local tip: Snack on a handful of mixed nuts or sprinkle sunflower seeds over your salad.

7. Dark Chocolate

Why it works: Dark chocolate contains flavonoids that can enhance memory and improve blood flow to the brain.

Local tip: Enjoy a piece of dark chocolate as an afternoon treat or add cocoa powder to your smoothies.

8. Avocados

Why it works: Avocados are rich in monounsaturated fats that support healthy blood flow, which is crucial for brain function.

Local tip: Spread avocado on wholemeal toast or add slices to your salad.

9. Whole Grains (e.g., Brown Rice, Oats, Wholemeal Bread)

Why it works: Whole grains provide a steady supply of glucose, the brain’s main energy source, helping maintain concentration throughout the day.

Local tip: Start your day with oatmeal or choose brown rice for your meals.

10. Green Tea

Why it works: Green tea contains caffeine and L-theanine, which together can improve brain function, enhancing alertness and focus.

Local tip: Swap your afternoon coffee for a cup of green tea to stay alert without the jitters.

Final Tip: Stay hydrated! Drinking enough water is essential for maintaining concentration and cognitive function.

Wishing all students the best of luck in your exams — power up your mind with these easy superfoods and give yourself an edge!