See how a balanced diet can influence cognitive performance for Enem

The National High School Examination (Enem) 2024 will be applied on November 3rd and 10th across the country. This year’s edition has more than 5 million registered candidates, the highest number since 2020. The preparation routine for the two days of the test often involves exhaustion, and a way to increase the effectiveness of studies, according to the course coordinator of Nutrition at Faculdade Anhanguera de São José, Dr. Waleska Nishida, is to maintain a balanced diet.

“There are some foods that, due to their nutrients, help improve memory, concentration and disposition, favoring studies”, highlights the specialist, who lists 10 suggestions for this purpose below. Check it out!

Rich in omega 3, they are essential for brain health, helping with memory, concentration and learning capacity. Fish oil also fights inflammation and oxidative stress in the brain.

Egg yolk contains choline, an important nutrient for brain function and the formation of neurotransmitters linked to memory and focus. Regular consumption of eggs can help improve cognitive performance.

Rich in healthy fats (such as oleic acid), avocado promotes good blood circulation and, consequently, improves blood flow to the brain, which helps with concentration and mental functioning.

Red fruits are rich in antioxidants, especially flavonoids. These help protect the brain from premature aging and improve communication between neurons, promoting memory and focus.

Walnuts are rich in vitamin E and omega 3, helping to keep the brain healthy and improving cognitive function. Almonds are also sources of magnesium, which plays a key role in brain function.

Rich in L-theanine and antioxidants, green tea improves brain function, promotes relaxation and concentration. Caffeine present in small amounts also helps to maintain focus without causing anxiety.

A source of iron, spinach helps increase oxygen levels in the brain, which improves focus and mental performance. It also contains lutein and other antioxidants important for cognitive health.

Oats are rich in fiber and complex carbohydrates. These provide energy gradually, helping to maintain stable blood glucose and, consequently, concentration during long periods of study.

Rich in antioxidants and flavonoids, dark chocolate stimulates blood flow in the brain and improves attention. Furthermore, caffeine present in small amounts contributes to alertness and focus.

Bananas are a good source of potassium and vitamin B6, essential for the production of neurotransmitters such as serotonin and dopamine. These, in turn, are responsible for regulating mood, memory and ability to concentrate.

By Camila Souza Crepaldi