The days and nights of exam preparation are stressful. Students can hardly manage time for food preparation. During lengthy exams students feel hungry and tired if they are not fed well. When trying to remember and comprehend diverse concepts and theories, keeping the body in top condition is essential. Healthy diet is the most crucial factor to make the mind, brain and other organs of your body ready for challenging tasks. Diverse research initiatives have shown that certain food items are linked to better cognitive health. Here are some healthy foods to add to your diet while studying for an exam.
15 brain foods that help focus on study
Bananas - memory booster
Nutrients:
1 serving of a medium-ripe banana contains:
110 calories, 0 grams of fat, 1 gram of protein, 28 grams of carbohydrates, 15 grams of sugar (naturally present), 3 grams of fiber, and the potassium content is 450 mg.
Health Benefits of Bananas
-Improve blood sugar levels.
-Support digestive health.
-May aid in weight loss.
-Support heart health.
-High in antioxidants.
-This can make you feel more full.
-Improve insulin sensitivity if not ripe.
Required amount per day:
Two to three bananas each day is considered an adequate amount for healthy individuals. Make sure you eat this fruit with an energizing diet that contains all the nutrients your body requires.
It also has three-quarters of the daily intake of Vitamin B6, an essential nutrient linked to cognition, memory, and long-term mental well-being.
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Beans are thought to fuel
Nutrients:
Folate, protein, fiber, iron, potassium, magnesium, sodium, cholesterol, or trans-fats. It is a rich source of Antioxidants.
Health Benefits of beans:
-Protein is crucial nutrition in maintaining and repairing the body.
-Improve heart health
-A lower risk of getting cancer.
-Preventing the development of the fatty liver.
-Control of appetite.
Besides, beans are a fantastic food source for slow-release amino acids and glucose, ensuring you are productive and focused without the sugar crash.
Required amount per day:
You can consume around 1/2 cup of beans daily to meet the dietary guidelines for beans.
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Brown Rice - the focus food
Nutrients:
Calories: 216, Carbs: 44 grams, Fiber: 3.5 grams, Fat: 1.8 grams, Protein: 5 grams, Thiamin (B1): 12% of the RDI, Niacin (B3): 15% of the RDI, Pyridoxine (B6): 14% of the RDI.
Health Benefits:
Not to mention, exams create tension and pressure. A lot of the nutrients in brown rice can help maintain your heart health. Brown rice also has large amounts of Magne, making you less prone to heart stroke and heart disease.
Moreover, its higher fiber content and more nuttiness which can keep you feeling fuller (and focused) for a longer time.
Required amount per day:
Healthy adults need around 3 to 6 ounces of whole grains per day.
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Oats: a great source of energy
Nutrients:
51 grams of carbohydrates, 13 grams of protein, five grams of fat, and 8 grams of fiber per cup. A single serving of oats contains 300 calories.
Health Benefits:
-Lowers blood sugar levels
-Offers antioxidants
-Helps to promote healthy bacteria within your gut
-It aids you to feel full and satisfied, helping you manage your weight.
-Reduces itching and irritation on the skin.
-Reduces the risk of developing colon cancer.
It's very low GI can keep you energetic. Eating this food before an exam or long hours of study, you can avoid the risks of irritability or crash in energy. You can combine oats with other healthy foods like bananas or blueberries to give you a feeling of epicness.
Required amount per day:
A single serving of oatmeal has 40-50 grams. If you're on an oatmeal diet, you should consume about five daily portions.
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Tomatoes: boost your immunity
Nutrients:
Vitamin C, Potassium, K1, and Folate (vitamin B9).
Health Benefits:
Tomatoes are rich in lycopene, an antioxidant beneficial for the brain and preventing disease.
Required amount per day:
There isn't much research into the best amount of tomatoes you can consume daily. Scientists suggest that a portion of tomatoes is one ordinary tomato or six cherries.
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Dark chocolate: an excellent snack for studying
Nutrients:
A single ounce serving of chocolate dark, ranging from 70% and the 85% cacao solids, includes:
Calories: 170, Protein: 2 grams, Fat: 12 grams, Carbohydrates: 13 grams, Fiber: 3 grams, Sugar: 7 grams.
Health Benefits of Dark Chocolate
-Very healthy.
-An antioxidant-rich source.
-It could increase blood flow and lower blood pressure.
-It increases HDL and shields LDL from the oxidation process.
-Could reduce the risk of heart disease.
-It could improve the brain's function.
Research suggests that cocoa and dark chocolate products could be able to have positive impacts on brain functioning.
Required amount per day:
To prevent the risk of weight gain, Dr. Amidor suggests eating not more than 1 inch (oz) of chocolate dark each day.
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Berries: Cleansing agents
Nutrients:
Vitamin C, fiber iron, B vitamins, and iron.
Health Benefits:
- It is filled with antioxidants.
-Improve the response of insulin and blood sugar levels.
-Fiber-rich and high in content.
-Help fight inflammation.
-It may aid in lowering cholesterol levels.
-Beneficial to your skin.
-Fight cancer.
-Keep your arteries healthy.
Besides, berries are the best to boost memory and brain power. Berries are rich in flavonoid chemicals called anthocyanins. They help to regulate the flow of blood to the brain.
Required amount per day:
2 cups of fruits daily for general health, around nine servings daily.
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Eggs: a mood lifter
Nutrients:
A single egg contains 75 calories, 7 grams of high-quality protein, five grams of fat,1.6 pounds of saturated fat, iron, vitamins, carotenoids, and minerals. Eggs are full of anti-inflammatory nutrients such as lutein and zeaxanthin.
Health Benefits of Eggs
Eggs are what they're made to be in terms of brain health. They're a great source of vitamin B1, choline, vitamin B12, and selenium -all of which are essential for memory, brain health, and performance.
Required amount per day:
For healthful adults, eating 1 or 2 eggs every day is okay, depending on the amount of other cholesterol you have in your diet. If you have already been diagnosed with high cholesterol or any other risk factor for developing heart diseases, limiting your consumption to no more than 4-5 eggs a week might be best.
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Fish
Nutrients:
omega-3 fatty acids, vitamins like D, B2 (riboflavin), calcium and Phosphorus, zinc, iron, and magnesium. It also contains iodine and potassium. It is recommended that the American Heart Association recommends eating fish at least twice each week as part of an overall healthy diet.
Health Benefits:
Omega-3 fats are crucial to providing long-term benefits to the brain. Consuming a diet high in omega-3s is associated with better cognitive performance and slowing down mental health decline.
Required amount per day:
Minimum 2 ounces of fish each day.
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Nuts: Nature's vitamin
Nutrients:
Calories: 173, Protein: 5 grams, Fat 16 grams, which includes 9 grams monounsaturated fat, Carbs 6 grams, Fiber 3 grams, Vitamin E: 12% of the RDI, Magnesium: 16% of the RDI, Phosphorus: 13% of the RDI, Copper: 23% of the RDI, Manganese: 26% of the RDI, Selenium: 56% of the RDI.
Health Benefits:
-Nuts are antioxidant powerhouses.
- Aid Weight Loss.
- Lower Cholesterol and Triglycerides.
Take a handful of nuts to snack on or make a healthy mix for your trail to help support your brain's health by boosting blood flow and brain waves.
Required amount per day:
One serving equals around 30 grams or 1/3 of 1 cup (or one handful). It's about 30 almonds.
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Leafy greens: energy and clarity
Nutrients:
Vitamin A, Vitamin K, Vitamin E and vitamin C, beta-carotene folate Vitamin B1, B2, B2, and B6, iron, magnesium, zinc, potassium and calcium, Phosphorus, sodium.
Health Benefits:
Leafy greens are beneficial to the health of your heart in several ways. They are rich in potassium, which helps lower high blood pressure; fiber, which helps to keep cholesterol in control; and folate, which helps protect against heart diseases and stroke.
Required amount per day:
Two to three cups of vegetables daily for adults.
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Broccoli
Nutrients:
Fiber, vitamin C, vitamin K, iron, potassium, and vitamin K. It has more protein than many other vegetables.
Health Benefits:
Broccoli protects your brain with antioxidants. According to a study from 2013, Vitamin K could be beneficial to memory and brain function during aging.
Required amount per day:
One serving of broccoli is approximately the width of your fist. You need to eat at least five servings of fruit and vegetables per day to have a good result.
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Beet
Nutrition:
Calories, Fat, Sodium, Carbohydrates, Fiber, Sugars, Protein, Potassium.
Health Benefits of Beets:
The best drink to concentrate on exam preparation and studying. The lack of blood circulation to your brain can have negative consequences when doing your research, and beets could aid in preventing that. Studies from 2011 indicate that beets can increase circulation to the brain, specifically, the frontal lobe. It is involved in memory and decision-making.
Required amount per day:
The ideal concentration is between 6.4 to 12.8 mg/kg of beets. To put it into simple terms, one cup (136 grams) of beets is enough every day.
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Coffee: an adrenaline rush
Nutrients:
Riboflavin (vitamin B2), niacin (vitamin B3), Magnesium, Potassium, phenolic compounds, or antioxidants.
Health Benefits:
-You can live longer.
-There is a lower chance of developing heart failure.
-There is a little chance to develop Parkinson's disease.
-Your liver will be grateful.
-Your DNA will become more powerful.
Required amount per day:
Studies show that moderate doses (from 75 to 250 milligrams) of caffeine may improve alertness and concentration, even if you're tired.
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Green tea: boost productivity
Nutrients:
The nutrients contained in 8 fluid ounces, which is roughly the equivalent of one cup of green tea, comprise:
Calories, Protein, Fat, Carbohydrates, Fiber, Sugar.
Health Benefits:
Green tea contains two elements that can help improve the brain's performance. Along with caffeine, green tea also contains L-theanine. The amino acid has been proven to assist in stress management and improve brain performance.
Required amount per day:
Drinking between three and five cups of tea with green every day seems to be the ideal way for the most significant health benefits.
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Bottom Line
A healthy lifestyle can improve your academic performance and aid you to attain your goals in exams. A healthy, and balanced diet is mandatory for maintaining your brain and body health. If you do not eat well you can hardly make good preparations for exams and do good performances in the exam hall. So far, we have discussed 15 healthy and nutritious foods to eat during exam preparation as well as on the exam days. You can also add these foods to your regular diet.