Are you tired by 2 pm or 3 pm during the school week? I remember struggling to get through classes without falling asleep and needing a nap during college. I constantly was looking for my next cup of coffee, until I took a nutrition class.

In my nutrition class, I learned all about the benefits of food nutrition and how it affects your mood and overall health. I was sick and tired of being tired… and if you are too, this blog post is for you!

“Brain food” is food with more nutritional value that will help bring you energy for your long days at school, interning, or working! Brain food can help you keep and sustain your energy so you can grow your knowledge in your career, take care of yourself, and not burn out.

According to this Harvard article, the best brain foods are the same ones that protect your heart and blood vessels. In this blog post, I am going to list the top 5 best brain foods you should consider eating during your internship, with ideas on how to easily incorporate them into your diet.

1. Greens: Slow Down Knowledge Loss

Greens are a fabulous way to get your daily dose of brain-fueling nutrients. Greens are full of healthy nutrients such as lutein, folate, beta carotene, and many more that help support brain function.

In the article titled “Nutrients and bioactives in green leafy vegetables and cognitive decline,” they show that lutein, folate, beta carotene, and other nutrients found in green leafy vegetables can help slow the decline of cognitive function. They also showed that a daily serving of leafy greens can also contribute to improved brain health.

A great way to incorporate these greens into your diet could be by making the viral TikTok green goddess salad or even a smoothie packed with kale and spinach blended up.

2. Fatty Fish: In The Sea – Eat Knowledge!

Fish are full of fatty acids (like omega-3’s) which support heart health and unsaturated fats that have been linked to preventing Alzheimer’s. 

The National Institute of Health states that Omega-3 fatty acids are important components of the membranes that surround each cell in your body, especially in the retina (eye) and brain.

Fish contain a fatty acid our body doesn’t create naturally and help your body's overall function, so it is essential to add Omega-3s to your diet.

If you do not particularly like fish like me, there are other ingredients or supplements out there with Omega-3’s that you can add to your daily diet. I usually add two tablespoons of flax seeds to my daily green smoothies or consult your doctor for assistance with an Omega-3 supplement.

3. Berries: Be Berry Smart

Berries have amazing health benefits– one being improved memory! That way when you’re taking in information from your boss you won’t forget it.

An experiment was done on young adults to see the effects of flavonoids in berries. The experiment showed that berries have a positive effect on cognitive function, “The cognitive effects are particularly evident during periods of cognitive compromise where the individual is fatigued and task demand is high.” So if you are doing a lot for your internship the nutrient in mixed berries, flavonoid, can help reduce burnout.

Add berries to yogurt, oatmeal in your breakfast in the morning, or plain! Add it to a smoothie if you don’t like the texture of berries, just make sure to have them a few times a week!

4. Walnuts: Go Nuts

Walnuts are another great source of Omega-3s and they also contain healthy fats that can help improve memory. An experiment showed that adding walnuts to your daily diet can “significantly improve memory, learning skills, motor coordination, and anxiety-related behavior.” 

By having a serving a day you will be able to provide yourself with overall function during your internship. Top your oatmeal, and yogurt, or eat them in a mixture of homemade trail mix with other antioxidants. Walnuts also taste great alone… but that may be an unpopular opinion.

5. Bulletproof Coffee: Perk Up!

And if all else doesn't do the trick, try Bulletproof coffee. Our CEO Nancy can testify to the power of Bulletproof coffee. 

Bulletproof coffee contains 1 cup of Bulletproof coffee (brewed), 1 tsp. to 2 tbsp. Brain Octane C8 MCT oil, and 1-2 tbsp. grass-fed, unsalted butter or 1-2 tsp. Grass-Fed Ghee.

The ingredient: MCT oil, found in Bulletproof coffee, may be connected to enhancement or correction in brain fuel supply in Alzheimer's disease. MCT oil also permits unique metabolic pathways and energy production rates, making MCT oil a high-value functional food. 

If you don’t particularly like Bulletproof coffee, your average cup of joe will do in a pinch. Caffeine actually has great brain-boosting benefits, such as helping with focus and better concentration on the work you are doing and staying on task.

Of course, if you do not like coffee, caffeinated tea is a great alternative to getting a little focus boost. I am a big fan of black iced tea or chai tea latte.

Eating brain foods during an internship will help you get the most out of your next internship! Path Match is all about helping you find an internship that can change your future for the better. Download the app to find an internship with your dream company here.