How food can support your mood and learning

The connection between food, mood and learning is more powerful than you might think. Certain nutrients can enhance brain function, improve focus, and even help you manage stress. At the same time, a poor diet can leave you feeling sluggish, distracted and mentally drained. Whether you’re studying for exams or just looking for ways to feel your best, understanding the impact of food on your mind is a game-changer.

The science of food and brain health

The brain is a powerhouse, constantly working to help you think, learn and navigate the challenges of daily life. However, it needs the right fuel to perform at its best. Research shows that what you eat can significantly impact your mood, focus, memory and overall cognitive health.

Nutrients that boost mood and mental clarity

Omega-3 Fatty Acids: Found in fatty fish such as salmon, walnuts and flaxseeds, omega-3s are essential for maintaining the structure of brain cells and improving communication between neurons. They are linked to improved memory, focus and scientists have said that they are even linked to reduced symptoms of depression.

You can find great recipes on our app, Wisdom. This is packed full of recipes that are packed full of the vitamins and minerals needed, so you can perform at your best.

1. Salmon Carpaccio - https://wisdom.healthassured.org/resources/articles/174928533
2. Quinoa Spinach Salad with Pesto - https://wisdom.healthassured.org/resources/articles/174928552
3. Cacao nib & seed cookies - https://wisdom.healthassured.org/resources/articles/184897849

Antioxidants: Foods such as blueberries, dark chocolate and spinach are rich in antioxidants, which help protect the brain from oxidative stress. This type of stress can lead to cellular damage and is associated with cognitive decline and mood disorders.

1. Warm Blueberry & Banana Oats - https://wisdom.healthassured.org/resources/articles/175417756
2. Chocolate Banana Snacks - https://wisdom.healthassured.org/resources/articles/178838121
3. Banana and Spinach Green Smoothie - https://wisdom.healthassured.org/resources/articles/184893687

B Vitamins: Vitamin B12, B6 and folate are vital for the production of neurotransmitters like serotonin and dopamine, which regulate mood and stress levels. Eggs, leafy greens and whole grains are a great source of these vitamins.

1. Baked Eggs with Tomatoes & Beans - https://wisdom.healthassured.org/resources/articles/178838076
2. Cauliflower and Kale Mac and Cheese - https://wisdom.healthassured.org/resources/articles/177442941
3. Colourful Edamame Slaw - https://wisdom.healthassured.org/resources/articles/184814479

Complex carbohydrates: Unlike refined carbs, which cause energy spikes and crashes, complex carbs from sources like oats, quinoa and sweet potatoes provide a steady supply of glucose, which is the primary energy source for the brain. This helps maintain focus and mental clarity.

1. Coconut and Strawberry Overnight Oats - https://wisdom.healthassured.org/resources/articles/174999059
2. Quinoa Spinach Salad with Pesto - https://wisdom.healthassured.org/resources/articles/174928552
3. Butternut & Sweet potato Curry - https://wisdom.healthassured.org/resources/articles/184897858

Iron and zinc: Both are crucial for brain function. Iron helps transport oxygen in the brain, which zinc is involved in the communication between neurons. Foods such as lean meats, beans and pumpkin seeds are all excellent sources of these vitamins.

1. Grilled Chicken Skewers - https://wisdom.healthassured.org/resources/articles/184895919
2. Cannellini Beans & Sausages - https://wisdom.healthassured.org/resources/articles/175920379
3. Honey Roasted Pear Salad Toasts - https://wisdom.healthassured.org/resources/articles/174928373

Avoiding brain drains

Some foods support cognitive health, other foods can hinder your mood and learning. Sugary foods, processed foods and excessive caffeine may lead to brain fog, mood swings and even long-term negative effects on your mental health. The key to brain draining foods and drinks is moderation.

Foods that enhance learning and focus

As the foods you eat can have a significant impact on your ability to concentrate and retain information, which are two crucial parts for any student. If you are looking for some of the best nutrient rich foods that will help you perform at your best, boost your cognitive function, memory and focus, you need to make sure these are part of your shopping list:

Omega-3	Salmon, herring, sardines, mackerel, trout, tuna, flaxseeds, chia seeds, walnuts, hemp seeds, cod liver oil, soybeans
Folate	Spinach, broccoli, peas, black-eyed peas, asparagus, romaine lettuce, avocado, eggs, oranges, bananas, melons
Vitamin B	Clams, liver, trout, salmon, tuna, haddock, beef, yoghurt, eggs, dairy, edamame, lentils, pinto beans
Magnesium	Almonds, spinach, cashew nuts, peanuts, soy milk, black beans, edamame, peanut butter, avocado, quinoa
Iron	Oysters, cannellini beans, butter beans, dark chocolate, lentils, tofu, spinach, raisins, grapefruit
Vitamin C	Red bell peppers, oranges, kiwi, broccoli, strawberries, cabbage, brussel sprouts
Amino Acids	Eggs, dairy, soy, lentils, split peas, black beans, chickpeas, black eyed peas, oats, quinoa, brown rice

Incorporating these foods into your daily meals can help improve your focus and learning while supporting your overall wellbeing. Remember to stay hydrated and balance your diet with regular exercise for the best results for you.

The impact of blood sugar levels on mood and concentration

Maintaining steady blood sugar levels is crucial for both mood regulation and mental focus, two key factors for academic success. When you consume food, your body breaks it down into glucose, which servers as your brain’s primary energy source. However, fluctuations in blood sugar, caused by irregular eating habits or consuming certain types of foods can significantly affect ow you think and feel.

Mood swings

Sudden spikes and crashes in blood sugar levels, often caused by consuming sugary snacks or refined carbohydrates, can lead to mood swings. While the initial sugar rush might provide a temporary sense of energy or euphoria, the subsequent drop can leave you feeling irritable, anxious or fatigued. Consistently high or low blood sugar levels can also increase stress levels, which might make you more prone to emotional burnout during periods of intense study or deadlines.

Concentration and learning

Your brain needs consistent supply of glucose to function at its best. If blood sugar levels dip too low, refer to as hypoglycaemia, you might experience brain fog, difficulty focusing or sluggishness. On the other side, consuming excessive sugary foods may lead to a brief burst in mental energy, shortly followed by a sharp decline, making it harder to retain information or stay attentive during lectures.

Tips for stability

Here are some top tips to help you maintain steady blood sugar levels and support your mood and learning:

Choose complex carbohydrates: Foods like whole grains legumes and vegetables release glucose slowly, providing sustained energy throughout the day.

Protein and healthy fats: Pairing complex carbs and protein, along with some healthy fats such as nuts, seeds or yoghurt, can help prevent sugar spikes and keep you feeling fuller for longer.

Eat regularly: You should avoid skipping meals, as long gaps between eating can cause blood sugar dips which can impact your mood and concentration. Instead, aim for a balanced meal and healthy snacks every 3 – 4 hours.

Understanding the link between what you eat and how you feel can help you make better choices to enhance your academic performance and emotional wellbeing.

Gut health and mental wellbeing

The connection between gut health and mental wellbeing is stronger than you may realise. Often referred to as the “second brain”, the gut is home to trillions of bacteria that play a crucial role in producing and regulating neurotransmitters like serotonin and dopamine, which directly impact your mood, stress levels and overall cognitive function. For students, maintaining a healthy gut can be a game-changer when it comes to managing stress, staying motivated and enhancing focus during study sessions and in the classroom.

The gut and brain are connected through a complex communication network known as the gut-brain axis. Signals sent between these two systems influence not only digestion but also mental health. When your gut is imbalanced, often due to a lack of good bacteria, this can contribute to issues such as anxiety, low mood and even problems with memory and concentration.

A healthy gut can lead to improved production of serotonin, with up to 90% of this “feel good” chemical being produced in the digestive system. Eating the right goods to get the nutrients that you need can help boost your energy levels, as well as improve your sleeping, both of which are vitally important to keep you at your best.

Improving your gut health doesn’t require an overhaul of your diet overnight. You can start gradually making changes to incorporate gut-friendly foods and removing ultra processed foods from your diet. A happy gut truly means a happier mind.

Meal timing and the effects on productivity

When and how often you eat can have a significant impact on your productivity, especially as a student juggling deadline, lectures, study sessions and a social life. Just as the content of your meals fuels your body and brain, the timing of your meals plays a key role in maintaining consistent energy levels, focus and your mood throughout the day.

Your body operates on a natural rhythm known as the circadian clock, which affects how food is metabolised. Eating irregularly or skipping means can disrupt this rhythm, leading to fatigue, poor concentration and irritability, none of which are ideal for productive study sessions. On the other hand, eating at consistent times helps stabilise blood sugar levels, keeping your energy steady and your mind sharp.

Skipping meals, especially breakfast can lead to:

• Low blood sugar – resulting in brain fog and reduced cognitive function
• Increased cravings – you can crave highly processed or high sugar foods and drinks, which can lead to energy crashes later.
• Heightened stress levels – as hunger can trigger the release of cortisol, which is a stress hormone

For students who study late into the night, meal timing can be tricky. While it’s best to avoid heavy meals right before bed, a small nutrient-rich snack like a banana with peanut butter or some yoghurt can help sustain energy without disrupting your sleep.

By paying attention to meal timing, spacing out your food intake throughout the day, you can create a steady flow of energy and focus, helping you stay productive and tackle your academic goals with ease.

Student Assistance Programme (SAP) 

In addition to making better food choices to support your mood and learning, it’s important to remember that your mental and emotional health play a big part in your overall wellbeing. Our Student Assistance Programme is designed to provide confidential support to students who may be struggling with stress, anxiety, low mood or other challenges.

Aside from the 24/7 confidential helpline where you can speak to a counsellor or wellbeing advisor, you have access to the Wisdom app. The app gives you access to live chat with a counsellor 24/7, so don’t need to speak to someone on the phone. Also available in the app are hundreds of recipes to help you with getting the nutrients that you need.

Conclusion

The food you eat plays a powerful role in shaping your mood, focus and overall learning experience. By choosing nutrient rich, balanced meals and snacks, you can support stable energy levels, enhance concentration and maintain a positive mindset, which are essential tools for students. Paying attention to factors like blood sugar balance, gut health and brain-friendly nutrients can make a noticeable difference in your mental clarity and emotional wellbeing.

Remember, small, consistent changes like incorporating whole foods staying hydrated and eating at regular intervals, can have a big impact over time. By prioritising your nutrition, you’re not just fuelling yourself to thrive academically, emotional and physically. Eating well is an investment in both your present success and your future potential.