在考试冲刺阶段，科学的饮食选择能够显著提升脑部功能。定期吃早餐的青少年学业表现优于不吃早餐者，而在长时间的心理活动中定期进食零食也有助于维持脑部能量供应1。
针对具体食物的选择，研究提供了明确的建议。鲑鱼富含欧米伽-3脂肪酸，每周食用2-3次，每次以手掌大小的分量为宜1。菠菜的益处同样突出，每日摄入相当于½杯生菠菜的量与青少年认知表现提升相关1。蓝莓能迅速发挥作用，儿童在食用约1½杯新鲜蓝莓后的2-6小时内会出现记忆回忆速度更快、反应时间更好的效果1。核桃也是重要选择，西班牙研究发现连续六个月每天吃一把核桃的青少年注意力更集中1。此外，鸡蛋含有的胆碱在食用数小时后进入血液，能够促进脑的执行功能1。
除了科学的膳食搭配，其他生活习惯同样关键。青少年需要保证充足睡眠，每晚至少8-10小时1。与此同时，应当避免吸烟和使用电子烟，因为这些习惯可能对记忆产生负面影响；饮酒也会减少新脑细胞的生长1。
As students prepare for end-of-year examinations, nutrition plays a crucial role in maintaining cognitive performance. Research highlights several foods that can enhance brain function and learning capacity during demanding study periods.1
Five key foods stand out for their brain-supporting benefits. Salmon, consumed two to three times weekly in palm-sized portions, provides omega-3 fatty acids essential for neural function.1 Spinach has been linked to improved cognitive performance in adolescents at a consumption level equivalent to half a cup of raw spinach daily.1 Blueberries demonstrate measurable cognitive gains, with studies showing that children consuming approximately one and a half cups of fresh blueberries experience faster memory recall and improved reaction times for two to six hours afterward.1 Walnuts offer concentration benefits, as a Spanish study found that adolescents eating a handful daily for six consecutive months showed enhanced focus.1 Eggs contain choline, which enters the bloodstream within hours of consumption and promotes executive brain function.1
Beyond specific foods, dietary timing and patterns significantly impact academic performance. Students who eat breakfast regularly demonstrate superior academic results compared to those who skip it.1 Consuming regular snacks helps sustain energy during prolonged mental exertion, while moderate fullness optimizes cognitive function without causing drowsiness.1 Additionally, adequate sleep of eight to ten hours nightly remains essential for brain health, and avoiding smoking, electronic cigarettes, and alcohol protects cognitive development—smoking and vaping can negatively affect memory, while alcohol reduces the growth of new brain cells.1
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