What should successful students eat during exams?
You can get your hands on several tips that claim to increase your efficiency at studying and help you score high grades. However, did you know that food can impact how you retain information? This article explains the significance of a brain-healthy diet and how it correlates with academic struggle.
Foods to help you focus:
- Whole grains
As whole grains contain a low glycemic index, they are digested slowly. It releases glucose in our bodies which is the best source of energy for our brains. During examinations, you will feel energetic, and a lengthy paper will not become as tiresome and challenging to attempt. The fiber also controls the cholesterol and improves the blood flow to all organs, including our brains. Intake of whole grains during breakfast is the most effective way to prepare yourself for a hectic day ahead. The significance of a balanced diet for a student can be understood better using pre written research papers.
- Seeds and nuts
It is quite common in our households that the elderly members keep emphasizing eating almonds and other nuts, claiming they are the brain food for studying. It turns out; they are not wrong about it. Nuts are full of healthy fats, nutrients, and carbohydrates. They not only boost our energy but increase the brain’s information storing and processing capabilities. The development of neurotransmitters is also boosted. Seeds and nuts also help to prevent brain inflammation. Adding these to your diet will help you in retaining information and increasing your memory. These can be incorporated in your meals in many ways, making them exciting and healthy.
- Drink water
Staying hydrated is one of the most crucial and impactful habits you should maintain. It accelerates the process of chemical reactions in your body and increases the rate at which your brain processes information. Adding it to your college student diet also helps in keeping a check on your emotions and mood as it reduces anxiety and stress. The memory function is maintained as concentration and cognition improve. In contrast, staying dehydrated can cause sluggishness and difficulty in remembering details. Signs of increased neuronal activation in the brains of dehydrated people show, their brains have to work hard in cognitively engaging tasks. You should drink at least eight glasses of water in a day. It will help your overall wellbeing and not just the brain. It will be handy if you place a small water bottle right next to your bed or on your study table.
- Fatty fish
Certain fish, for example, salmon, mackerel, pilchards, trout, kippers and herring, contain omega-3 fatty oils. Consumption of these is very beneficial for you and should be a part of your healthy college meals. Its deficiency might cause fatigue as well as low memory. As these fatty oils cannot be produced in our bodies, taking them through our food intake is crucial. These contain anti-inflammatory nutrients and increase oxygen to your brain increase. For a student, the most pocket-friendly and healthy breakfast can be a toast with sardines.
Berries and other fruits
Fruits contain antioxidants that protect us from brain damage. Fruits, especially berries like strawberries, raspberries, and blueberries are linked to the improvement of our immune system. They also reduce the rate of our mental decline. Packed with Vitamin C, mental agility is boosted. It helps while preparing as well as attempting the exam paper. To prepare well, you can use writing services from sites like Essay basics. Consuming sugar in this healthy manner can help in enhancing your focus and alertness. Berries are a yummy snack to add to your diet while studying. These can be eaten directly, or you can prepare different smoothies and chillers as per your preference. They satisfy your sugar craving without adding a ton of unhealthy and processed sugar in your body.
- Broccoli, spinach and other vegs
Green veggies like broccoli and spinach are considered brain foods for exams. They are highly useful for cognitive ability and brain health in general. These should never be skipped and be on your grocery list. These are budget-friendly, take less time to prepare, and are easy to toss into any meal. Dark leafy greens are packed with vitamin K, folic acid, and nitrates. Spinach helps with the reversal of memory loss and the formation of neuropathways. You can also sneak a little quantity of spinach in your smoothies along with berries and other fruits of your liking. Greens create a very healthy and filling meal for students and promote brain activity.
- Dark chocolate
You are probably confused at this point, thinking, it sounds a little illogical as chocolate is considered a candy. I am talking about high-quality dark chocolate with cocoa content of 70% or more. The darker the chocolate is, the less quantity of sugar it will have. Eating dark chocolate in moderation is quite beneficial for you as a student. According to a recent Harvard research, it helps you maintain focus, reduce blood pressure, and increase blood flow to your brain. Ingredients like cocoa contain theobromine and caffeine, which play a part in improving brain function in the short-term. Snacking on a small piece of dark chocolate just before entering the examination hall may be an excellent way to improve concentration and relieve stress.
- Avoid sugar and alcohol with junk food
Consumption of a junk food-based diet quickens the digestion process and increases the intake of sugar and calories. It is often stripped of the nutrients and health benefits, and you force your body to convert this extra sugar to energy for carrying out daily operations. The temporary energy you feel is the sugar high that does not last for long. You soon start to feel tired, and the ability to focus weakens. You often feel the temptation to snack while studying. However, snacking on candies and other sorts of comfort food has been proven counterproductive. Poor diet also fosters stress and anxiety, especially during exams. While stress-eating, you can substitute these items with healthier options like nuts and fruits. Helpful services like EduJungles aid the preparation process.
Similarly, regular alcohol consumption can cause deficits in the long term. It tends to reach your brain in five minutes. It can interfere with the communication pathways and brain processing ability. It also impairs reasoning and memory. It is also linked to depression and permanent memory loss.
A balanced diet is vital for optimal mental and academic performance. However, most students fail to balance between studies and a healthy lifestyle. Prevention strategies like stress management and nutrition education can help take a step towards this goal. It will improve your grades and overall health.