It's exam season, a time of mental and physical anguish for teens.
While making and sticking to timetables, revising lessons and solving
sample papers are important; don't overlook your diet and rest at this
crucial time. Often teens opt to either skip meals (more time to study)
or to binge on chocolates and high-fat foods (temporary relief from
tension). But such wrong eating habits affects the ability to learn and
also makes you lethargic. After all that hard work, you struggle to
remember the math formula you memorized. Why? Because you did not feed
your brain with the right nutrients. Terrifying, isn't it? So feed your
gray cells what they crave, and enhance your retentive and thinking
powers.
Dark colored fruits and vegetables: Black grapes,
spinach, carrot, beetroot, onion, red, yellow and green bell peppers
(capsicum), orange, melon are loaded with anti-oxidants and vital
minerals and vitamins, which help fight against stress-building
mechanisms.
Chocolates, especially the darker ones, not only
boost serotonin, the "feel-good" hormone, but also supply large amounts
of epicatechin, which enhances blood flow to your brain and boosts
memory. But eat moderately.
During exams, hydrate your body well. Drink at
least 10-12 glasses of water a day. (Dehydration can cause lethargy and
inattentiveness). Sound sleep for at least seven hours a day is ideal.
On D-day, fuel up with a breakfast of whole grains, a protein and some
dry fruits to keep you going.
Green tea: This one is full of polyphenols and
anti-oxidants and will help you stay alert especially during late-night
studying. Some do believe in the benefits of caffeinated beverages, but
science says that these are short-lived and make your brain sluggish in
the long run.
Fish, walnuts and Flax seeds: These are excellent sources of Omega-3, a highly effective nutrient to improve your concentration and memory.
By, The Dietetic Team @ NutritionVista.com
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