23 Mar 2019: #HealthBytes: Food for brain - What to eat during exams?
Exam days could be a tricky time.
During exams, students are under tremendous pressure to score well, which ultimately brings them anxiety and stress.
Not just that, examinees also tend to be quite careless about their health (read meal quality and timings), which is wrong.
Here, we list top 5 healthy food-items, and some productive diet tips to help boost brainpower during exams.
#1: Fatty fish
The natural oils in fatty fishes, like salmon and tuna, are stocked up with Omega-3 fatty acids like DHA that empower our brain, by stimulating brain cells growth, enhancing mood, lowering stress levels, and improving our overall cognitive ability.
Additionally, intake of these fishes is known to reduce the possibility of developing certain mental-health conditions like Alzheimer's.
Surely, a go-to food for exams.
A handy and quick way to enhance brainpower is to munch on nuts.
Packed with Omega-3 fatty acids and lean proteins, nuts help strengthen our brain cells, and enhance cognitive function.
Additionally, walnuts and almonds, in particular, are rich in the antioxidant Vitamin E, thus protecting the brain from dreadful mental-health conditions.
So, pop some into your mouth during those long revision sessions.
Eggs are a powerhouse of nutrients essential for brain health.
Choline is a compound found in eggs that helps in the formation of our brain's neurotransmitters, eventually helping improve brain function.
What's more? Eggs are also rich in protein, antioxidants, and healthy fats. All these are vital for strengthening and protecting the brain.
Plus these are versatile and quite simple to make.
#4: Dark leafy greens
Loaded with antioxidants and healthy nutrients, leafy greens, such as spinach and kale help protect the brain and improve its function.
Furthermore, essential Vitamins- A, C, and K aid in reducing free radicals, improve cell health, and boost brain power.
Also, folate and lutein found in them help strengthen the brain.
Additionally, potassium and iron increase oxygenation, protect the brain, and augment its efficiency.
#5: Soy foods
Soy is another great source of Omega-3 fatty acids and lean proteins, which are significant for improving brain health and function.
Soy foods contain abundant proportion of iron, deficiency of which can take a toll on our memory, attention span, and learning ability.
So, include more soybeans, tofu, and soy milk in your diet to improve your brain function and cognitive ability.
Diet tips: Essential diet tips to stay healthy during exams
Here are some essential diet-tips to follow in order to stay healthy during exams:
1) Eat smart by taking smaller meals, but at regular intervals. Also, ensure good supply of a wide range of nutrients.
2) Never delay or skip breakfast.
3) Avoid unhealthy snacking - eat healthy snack options such as sprouts, popcorn etc.
4) Eat mindfully, without any distraction.
5) Stay hydrated.