By Emilie Oestreicher

As a college student, your days (and nights) often include heavy workloads, late study sessions, and a constant need for energy. While it’s easy to grab another coffee or a bag of chips, the food you choose can actually change how well your brain handles the stress of school. Certain snacks provide lasting fuel to improve focus and support memory. Here are a few options that we love to turn to during our study sessions.

Berries

Berries are one of the most reliable brain-boosting snacks. In addition to being loaded with antioxidants, the colorful compounds that give berries their color have been shown to improve memory. Fresh berries are easy to keep in the fridge, and you can eat them right out of the container. Frozen berries last for months and are great blended into smoothies or paired with greek yogurt and honey for an icy treat. Fruit bars make a solid backup when you need something quick to throw in your bag.

Nuts

Nuts are loaded with healthy fats and protein that keep you full while giving your brain steady fuel. They are great by the handful, in a trail mix, or paired with fruit and cheese for a balanced bite. Walnuts are a particularly good option because they are rich in omega-3 fatty acids that support brain health. A UCLA study found that students who ate more walnuts scored better on cognitive tests. 

Dark Chocolate

Dark chocolate is the perfect option when you’re craving a sweet treat. It has antioxidants and a small amount of caffeine, just enough for a gentle energy boost. Research suggests the benefits kick in quickly: eating a standard serving of 70% cocoa dark chocolate (about 35 g) can improve verbal memory within just two hours! Pro tip: We love dark chocolate-covered nuts for double the benefits. 

Leafy Greens

Hear us out: spinach and kale aren’t typical snacks, but they can be. They contain many nutrients, such as vitamin K and beta carotene, that slow cognitive decline. Toss a handful into a smoothie for an instant boost, season kale and bake into crunchy chips, or use large spinach leaves to roll up turkey for a protein-packed bite.

Green Tea

You may feel inclined to chug a cup of joe, but green tea offers a calmer way to stay awake. With lower caffeine levels, it avoids any jitters or crashes. It contains compounds like L-Theanine, which helps with lowering stress and overall well-being. The mix of L-Theanine and caffeine enables you to stay clear-headed and calm, which is perfect for long study sessions when you need energy without the edge.