Because of all the hard work and stress during exams, pupils need to eat extra healthy to keep up the pace. Teens who have been through exams for several years know how they deal with the stress and what helps them achieve great results. It could be taking a potent cocktail of vitamins or following a healthy eating plan.
Although it’s great to take supplements, especially when you’re under stress, nothing can substitute a healthy meal. If you feel like you need an extra kick, why not add some of the following foods to your diet?
- Eggs
They are an excellent brain food as they contain essential phospholips, choline, iron and protein. Fry them, scramble them, boil them and use in a salad, make an omelet or some french toast.
- Kiwi fruit, guavas, oranges, sweet peppers
These little guys are all rich in Vitamin C, which gives your immune system a boost. It also helps your body to absorb iron, which carries oxygen to your brain.
- Fish
Sardines, salmon and other fish with natural fat contain Omega 3 fatty acids, which are great brain boosters.
- Avocados
This vegetable is a healthy source of fat for the brain. You can make guacamole, slice them up in a salad or eat them out of the skins with a spoon.
- Carrots
They’re rich in Vitamin A and beta-carotene, which boosts your immune system and keeps your eyes healthy.
- Whole grains
This food is high in fibre and helps to stabilise blood sugar. They also contain a lot of B Vitamins, which help to keep your mind calm and keep you thinking clearly and your energy levels up. Swap your white bread with whole grain bread, have some oatmeal, brown rice or popcorn.
There are also some things you need to avoid during exam time.
- Sweets and carbonated drinks
The sugar in these treats cause a spike your blood sugar and make it difficult to concentrate. Why not opt for raisins, sugar-free chocolate or dried fruit (sugar-free) as a sweet snack?
- Strong coffee
The caffeine in coffee makes you nervous, puts you to sleep before you can properly study or keeps you awake when you need to sleep.
- Fast foods
Trans fats in fried fast foods replace the healthy omega-3 fatty acids in your brain and could make you feel depressed or moody. It could also cause your body to use all its oxygen to digest the food instead of helping your brain concentrate.
Now that you know what can help you during exams, put the bag of chips back in the pantry and munch on a bowl of air-popped popcorn instead.
Sources: https://www.health24.com/Diet-and-nutrition/Nutrition-basics/Power-up-with-whole-grains-20130219, https://www.health24.com/Diet-and-nutrition/Multimedia/What-to-eat-during-exams-20130221, Penryn College and https://www.bbcgoodfood.com/howto/guide/eating-exams.
