The Science Behind Every Bite

The Best Super Foods For College Students

By Clara Kye

Graphic by Charlie Tran

Undergraduate life moves fast. If you think about it, college can be like a full-time job, with some students starting their days bright and early by going to class, work, pilates, and then ending their nights with a three-hour meeting for a group presentation.

Students who quietly sleep in their lectures, are antsy for their research presentations, and move at 0.5x speed, are almost undoubtedly doing these things for a reason. They simply don’t have the time to prioritize fuelling their minds and bodies every day. That being said, here is a compiled list of brain and body foods that can help make your college years go by a little smoother.

1. Say Goodbye To Your Pre-Exam Worries

There’s no doubt that you’ve felt anxious before a presentation you’ve worked weeks to prepare for, or for a final exam that ultimately determines your grade in a class. To help calm those nerves, try eating bananas as they’re a great source of Vitamin B6, which your body uses to produce chemicals that regulate your mood. Bananas are also rich in magnesium and potassium which help to regulate the nervous system. If you're looking for a sweeter option, go for dark chocolate, which contains flavanols that increase the blood flow to your brain. Dark chocolate also stimulates the release of endorphins which can improve your mood and make you feel calmer.

2. Don’t Let Screens Win

Has your mom ever told you to eat carrots for your eyes? Well, she was certainly correct—and it’s backed by science! Carrots are the number one food for your eyes because they contain beta carotene, which your body converts into Vitamin A; this vitamin is essential for producing rhodopsin which helps you to see in low light. With late-night studying sessions in dim lighting, it’s important to have adequate Vitamin A to support your eyes and prevent dryness as well.

3. Caffeine!!! (in moderation)

Let’s be honest. College students can’t go a day without caffeine, whether it’s truly to help them stay awake in the day or simply to fit that “hardworking college student aesthetic.” There’s been a rise in new and upcoming energy drinks, Celsius, Ghost, and Alani, but these drinks often contain high amounts of added sugar, synthetic caffeine, and artificial flavoring. All of these ingredients paired together can create more potential for jitteriness and crashes. Coffee, however, is essentially water, caffeine, and natural antioxidants. When taken in moderation (about 1–2 cups a day), the caffeine in coffee can improve your focus and alertness.

While there are many other superfoods out there that are beneficial for different parts of the body, these are just a few of the foods that are especially recommended for college students.