Exams are really exhausting. Each parent would want their child to stay physically and mentally healthy throughout the time . Good nutrients generally slides away from the priority list which is not correct it should be a part of your study plan. Here are some tips to eat well during exam …
- Take lots of fresh foods close to their natural state such as fresh fruits, vegetables, nuts, sprouted pulses, fish and egg.
- In order to keep your brain sharp avoid eating wrong fat i.e. hydrogenated fat, trans fat and too much of saturated fat. Choose the right ones like ghee , butter (in moderation ) extra virgin olive oil , flaxseed oil , mustard oil etc . Walnut, almond , soybean , fish , mustard seed and pumpkin seed are also good sources of omega 3 fatty acids .
- Avoid junk, high salt and poor nutrient food which weakens your memory power. Eat nutrient dense and anti oxidant rich food .
- Choose dark coloured veggies for the antioxidants. Broccoli , spinach , papaya , dark grapes , pomegranate , jamun , citrus fruits , capsicum , tomato , beet root and bell peppers are good choices .
- Iron deficiency can contribute to shortened attention span, lower intelligence and inability to concentrate, as this nutrient helps transfer oxygen to brain cells. Good sources are lean meat, beans, jaggery ,gingelly seed spinach , cereals , munnakka, banana etc .
- Have healthy drinks like bournvita , horlicks , hot chocolate , complan with milk or soy milk instead of tea and coffee as they are stimulant and cause sleep disturbance and anxiety along with muscular tension . Crushed badam and kesar mixed in milk could be a good substitute.
- Curcumin, an active ingredient in turmeric is known to boost up memory , it is a good idea to include haldi- milk at bed time.
- Breakfast is essential for providing the fuel the brain needs after fasting all night. Good options are stuffed chapati with curd , sandwich with egg or sprouts , frankie with vegetables or spinach and cottage cheese filling , kala channa chat with veg sandwich , moong daal chila with veg sandwich , cereal with milk , baked bean on toast , scramble egg with whole meal bread or baked potato .
- Smart snacking can enhance studying. You can opt for nuts , prunes , figs , toast with peanut butter , whole grain cracker , energy bar , popcorn , banana or whole fruit.
- Proteins activate neurotransmitter and stimulate memory. Low fat yoghurt, paneer, nuts, milk, sprouts, fish, chicken, beans and legumes are good choices.
- Often fatigue and mild headache is sign that you are getting dehydrated so keep yourself hydrated with water, fresh fruit juices, green tea etc.