Summer Produce to Power the Brain Through Exam Season

Eating locally and seasonally in summer is a joy for the senses. The sight of fresh, abundant salad leaves, bright green asparagus, buttery new potatoes, and the alluring scent of fresh tomatoes, herbs, and strawberries is hard to resist - and it turns out, these delicious ingredients can do wonders for the brain, too.

What’s in season now?

June brings a colourful, nourishing bounty to your plate. Look out for:

Vegetables & Herbs:
Artichokes, Asparagus, Aubergine, Broccoli, Chillies, Chives, Coriander, Courgettes, Dill, Fennel, Garlic, Lettuce & Salad Leaves, Mangetout, Mint, Onions, Oregano, Parsley, Radishes, Rocket, Spinach, Thyme, Tomatoes

Fruits & Berries:
Cherries, Strawberries, Blueberries

Potatoes:
Jersey Royals and other New Potatoes

Food and focus: eating well during exams

This time of year also marks the start of exam season for many teens. Understandably, healthy eating can take a back seat - but it’s also when the brain needs the most support. The right foods can help improve focus, energy, and stress resilience.

Understanding the stress response

Cortisol, the body’s main stress hormone, follows a daily rhythm - rising in the morning and lowering in the evening. But during periods of stress (like exams), this rhythm can become disrupted. Skipping meals or eating mostly refined carbs can lead to spikes and crashes in blood sugar, causing energy dips, cravings, mood swings, and poor concentration.

Power the brain with protein & healthy fats

Protein helps the brain produce dopamine and serotonin, two key chemicals that support mental wellbeing. Healthy fats reduce inflammation and support overall brain health. Great summer-friendly sources include:

• Eggs (try with seasonal asparagus or spinach)

• Nuts & seeds

• Oily fish (like salmon or mackerel)

• Avocados (perfect for salads and wraps)

Rethink your morning coffee

Caffeine on an empty stomach can cause a blood sugar crash later in the morning. Instead, pair your coffee with a nourishing breakfast. Or explore alternatives - The Seasons Kitchen café serves matcha, turmeric, and beetroot lattes, ideal for those cutting back on caffeine but still wanting a warm, energising drink.

Boost brain health with antioxidants

Anthocyanins - the antioxidants that give fruits and vegetables their purple and blue hues - are fantastic for brain health.

• Blueberries have been linked to improved memory.

• Cherries contain melatonin, helpful for better sleep.

Try a brain-boosting smoothie with seasonal berries, avocado, oats, and seeds for a perfect study snack.

Set a wind-down routine

Evening routines impact how well the body handles stress the next day. Encourage teens to:

• Limit screen time in the evenings

• Dim the lights an hour before bed

• Avoid late-night studying when possible

• Try blue-light blocking glasses if using screens

Simple shifts, big impact

Small, mindful changes like these can make a big difference - helping teens feel more focused, calm, and resilient as they head into exam season.

Good luck to all the students - you’ve got this! 

Lucie Simon, founder of feelgoodfood.co.uk, is a BANT registered nutritional therapist, retreat chef and recipe developer. Lucie champions fresh, local, seasonal, plant-focused food and supports clients with her online nutrition packages and group programmes. Lucie’s approach is positive, inclusive nutrition, to overcome energy and health barriers and feel fabulous. She also holds live cooking and well-being workshops for various groups within the Sussex community. 

Lucie specialises in nutrition around perimenopause, using science-backed research to support midlife women to thrive. and is on the expert panel at Menopause Experts, as well as an active member of the steering group at Lewes District Food Partnership, driving innovation and best practices on all aspects of healthy and sustainable food.

Lucie runs online nutrition programmes and packages, and local nutrition and cookery workshops, where she shares her delicious, easy, affordable recipes, and nutrition advice to optimise hormone health.