Seven superfoods to keep you focused during exam time

With school exams on the go on the Dolphin Coast,  school-goers have been hitting the books and testing their memories.

Daily exercise, fresh air, plenty of water and a good night’s sleep are all vital during exam time but good nutrition is possibly the most important factor in maintaining memory, alertness and concentration.

Good food fuels the brain and keeps it active enough to function optimally throughout the day, but bad eating habits cause lowered brain activity that reflects in a child’s overall performance at school.

Here are some healthy superfoods to snack on during exam time, brought to you by Lifestyle SUPERSPAR: 

Nuts

Walnuts, almonds, peanuts, pecans and cashews are a power house of energy, omega 3, magnesium, manganese and copper that help in maintaining brain function and nerve function to the optimum level.

A regular dose of nuts in your child’s diet improves attention span and learning abilities.

In addition, good fats, such as those found in nuts, seeds, avocados, and olives, are anti-inflammatory, reduce the risk of cardiovascular disease, can benefit insulin and blood sugar levels, and are full of healthy nutrients.

Milk

Milk and milk products like yoghurt, cheese and cream are rich in calcium, magnesium and phosphorus that enhance the nervous activity, thus promoting efficient memory, creative thinking and increased attention span.

Milk combined with honey also stimulates the production of a ‘brain relaxer’ chemical called ‘serotonin’ that calms the nerves and controls irritable, over-active children.

Complex carbohydrates 

Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Carbohydrates are made up of three components: fibre, starch, and sugar.

Fibre and starch are complex carbs, while sugar is a simple carb. Complex carbs pack in more nutrients than simple carbs, because they are higher in fibre and digest more slowly.

This also makes them more filling, and they help manage blood sugar spikes.

The best complex carbs come from whole grains, fibre-rich fruits, and vegetables such as sweet potatoes, carrots, leafy greens and beans.

Complex carbohydrates are key to energizing your body and will benefit your long-term health.

Greens

Green leafy vegetables like spinach, kale, broccoli, brussel sprouts, cabbage and lettuce are sources of natural chlorophyll, potassium, and calcium.

The body uses chlorophyll to form haemoglobin in the blood.

Haemoglobin carries oxygen to the brain, thus ensuring that the brain is alert and active at all times.

Seafood

Seafood especially salmon, tuna and crab provide a rich supply of omega 3 and omega 6 fatty acids along with good quality protein.

These in turn provide DHA that is a chemical essential for brain development in young children.

Antioxidant-rich fruits and vegetables

Berries, citrus fruit, and peppers contain antioxidants which help to protect cells from free radical damage.

Every cell is your body is affected by free radical damage and brain cells are particularly vulnerable. Eating foods high in antioxidants is an excellent way to improve cognitive skills and slow brain aging.

Tea, coffee and dark chocolate are also good sources of antioxidants.

Banana and natural sugars

Good ol’ bananas provide ample amounts of potassium, selenium, copper and calcium that are food for the nerves.

Since the brain comprises of more than 30,000 nerves, it is essential to maintain nervous health for a healthy brain.

In addition, other fruits and dried fruit are a source of natural sugar that fuels the brain and keep it active throughout the day.

Milk and Market day

Wednesday is Milk and Market Day at Lifestyle SUPERSPAR, where you can stock up on fresh fruit, veggies and dairy products at extra special prices – perfect for a healthier exam-writing school child and perfect for a healthier you!