The right kind of food is beneficial for everyone. A balanced diet is important for all of us, more so for school and university students. They are in their prime and need the right amount of nutrition for brain and muscle growth. All the nutrients – protein, carbohydrates, fat, and other micro and macro-nutrients, must be had in the right proportion. However, nutritional needs differ from one student to the other. A lot of it is determined by the particular student’s age, sex, activity levels, and body weight. For example, men need more calories than women, while athletic students must consume more protein than non-active students.
Students are in the prime of their life. They often have to juggle sports and studies together. And thus, having the right diet becomes all the more important. As a student, you must do adequate research and come up with an all-inclusive diet chart. You can read free essays examples about healthy food and lifestyle here at gradesfixer and access knowledge about nutrition. You need not necessarily visit a dietitian unless you have some pre-existing issues. In that case, it is best to talk to your health provider.
The Best Brain Foods for Performing Well in Exams
Berries are high in flavonoid compounds called anthocyanins that can promote the health of your brain. Anthocyanins increase blood flow to the brain, improving mental performance and nerve cell production. It also protects against inflammation. There have been extensive studies showing the positive effects that berries have on the brain.
2. Dark Chocolate
Students love chocolate but dark chocolate can be way more important than you think. Dark chocolate, like any cocoa-rich product, has the highest flavonoid content which positively affects brain health. Studies that shown that people with high flavonoid content in their diet have fared better in mental tests than people with lower levels.
Moreover, they have improved sensitivity which also attributes to improved brain function. Studies also suggest that cocoa intake may result in improved blood flow to the brain, less mental fatigue, and memory boost. Thus, it is a great food for students who must keep their brains on their toes all the time.
Nuts are an oldie but goldie on the list. Almost everyone knows nuts are good food for the brain, but how? They are packed with nutrients like Zinc and Vitamin E which are essential for brain health. They have also concentrated protein, fat, and fiber sources and can become your companion on certain exam marathons. Studies have shown that it affects the performance and speed of the brain in problem-solving.
Eggs have several nutrients, especially choline, selenium, and vitamin B12. selenium improves the brain’s cognition, coordination, memory, and motor performance. Choline is responsible for the production of the neurotransmitter acetylcholine that enhances muscle function and memory storage. B12 is important for neurological health and its deficiency can lead to brain impairment. Both the yolk and the white have beneficial nutrients for the brain and must be consumed wholly.
Fish is rich in Omega-3s that are essential for brain health. Fatty fishes are the best source for it and nutrients like selenium and Vitamin B12, promoting brain health. It not only leads to better mental performance but also a slower mental decline in adults.
Avocados can be incorporated into your diet in versatile ways- be it in a salad or a smoothie or simply by themselves. They are a great source of lutein that positively affects your brain function. Studies show that people who had avocado performed better in mental tasks than the one that did not.
Healthy Eating Habits for Students
- Do not skip breakfast
- Cut down on junk food and artificial sugar
- Snack healthy
- Eat calcium-rich food
- Have a balanced diet
- Salad is your best friend
- Drink plenty of water
- Do not resort to crash dieting
Whether you are writing a paper or studying for an upcoming exam to impress your teacher, these foods are gonna help you ace your education game. Fuelling your brain with sufficient nutrients is very important for students as well as people who want their brains to function healthily.