It doesn’t matter if you’re 17 or 47, students have it tough at exam time. Recently I have been asked if eating fish will give students an edge over their peers during this important assessment period. So if you’re studying, or know someone who is, this one is for you.

Did you know the brain is made up largely of fat? Not the type of fat we store when we eat too much, but of essential fatty acids. These fatty acids are termed ‘essential’ because our body cannot make them itself; they need to come from the diet. Essential fatty acids like omega-3 are particularly important for brain functioning and are found in oily fish like trout, salmon, tuna, mackerel, anchovies and sardines; which is why these fish are commonly known as ‘brain food.’ Including more of these fish in your diet is a great way to boost concentration and ability to perform.

In children and adults, research in the field has consistently shown the positive effect between essential fatty acids and the ability to boost brain function. Adequate amounts of omega-3 fatty acids in the diet may help to improve concentration, memory retention, reaction time, reading skills and improved behaviour- which I’m sure we can all agree is beneficial for studying. In fact, the benefits from adequate omega-3 in the diet can be seen across the lifespan from toddlers to the elderly. You are never too old to learn!

There are many benefits gained from eating fish but if you are pregnant or breastfeeding be mindful of eating shark (flake), marlin or other large, predatory fish as these bigger fish can accumulate mercury in their flesh. The lower-mercury fish listed above (salmon, tuna, etc) are safe for your baby’s development, provide an excellent source of omega-3 and should be regularly included in the diet. In fact, pregnancy is one of the most important times for eating fish as your baby’s brain is developing.

Unfortunately, fish intakes are typically low in Western cultures. The Australian Dietary Guidelines recommend healthy adults and teens should eat 2-3 servings each week, with one serve being around 100 grams cooked fish. Ideal fish preparation options include baking, grilling and steaming but adding fish to your diet doesn’t need to be an assignment in itself. Try adding a can of tuna or mackerel to a salad or pasta bake, or have some tinned salmon and avocado on toast for a quick omega-3 hit.

Although they don’t provide as much omega-3 as seafood, plant-based sources include linseed oil, flax seed oil, walnuts, pumpkin seeds and soy beans. Try to incorporate these into your diet as well for maximum brain power. Steamed soybeans (edamame), roasted pumpkin seeds and walnuts make excellent study snacks, while the omega-3 rich oils can be added to smoothies.

Supplementation is an option open for those who are unable to get the required amount of essential fatty acids from diet alone. It is always best to get your omega-3 (and other nutrients) from food sources as some study reviews have shown supplements may not be as effective at providing high-quality omega-3 due to processing and oxidation over time. If you are worried about this and want to boost your intake, take some time before your exams to discuss your diet with an Accredited Practising Dietitian.