Foods to eat during exams

 

Today, with all the emphasis on academic excellence, children are feeling the pressure to do well in their exams. This is when the brain is taxed to cram maximum information in the shortest time. The supply of nutrients is of utmost importance for the student to perform well. Follow these nutritional guidelines to ensure optimum performance during exams.

 

Kickstart with breakfast In breakfast avoid starch-laden and sugary foods. They raise blood sugar levels followed by a sudden slump that makes you drowsy. Since the brain needs stable blood sugar levels, fibre-rich foods are recommended, like :

 

a) broken wheat porridge

b) whole wheat bread sandwich

c) cauliflower paratha

d) sprouts

e) eggs

f) toast and

g) milk with cereal

 

Brain friendly foods

 

The brain requires certain fats for proper functioning. Omega-3 fatty acids enhance brain function considerably by boosting memory, alertness and attention span, and also protect the brain from the effects of aging. Get your daily fix of omega-3 fatty acids from :

 

a) flax seeds

b) walnuts

c) tofu and

d) fish

 

Memory fats Phospholipids are well-known memory and attention boosting fats. Of all phospholipids - acetylcholine, choline and dimethylaminoethanol are the most important.They reduce anxiety, improve attention span and promote learning, they are found in :

 

a) egg yolk

b) organ meat

c) sea food

You can also beat exam stress with B-complex, Vitamin C and zinc. Fresh fruits and vegetables high in vitamins are :

 

a) amla or gooseberry

b) capsicum

c) kiwi

d) broccoli

e) strawberries

f) mushrooms

g) soya and

h) whole grains

B-complex supplements coupled with zinc boost immunity and energy levels. Proteins Proteins maintain brain cells and aid in the synthesis of essential neurotransmitters or brain messengers that keep your child alert.

Meals must contain at least one source of proteins - dairy foods, eggs, whole pulses, dals, seafood and lean meats.

 

So start today and remember that a healthy mind and a healthy body will help to acheive your goals.