An Exam Diet To Score Well

Kids

oi-suparna-chakraborty Chakaraborthy

By Suparna Chakaraborthy

Tuesday, March 15, 2011, 12:09

My colony has lost it's charm as it's the exam season and every child I look at I can see the tiredness, nervousness and anxiety in their eyes. Buried in their books with last minutes preparation, the common sight is that of mothers forcing them to eat well and children denying it. Looking at them I remember the trauma and bad health I went through before all my exams. Once I remember I fell seriously ill during exam for denying food and due to that my scores were also affected. It was then that I understood the importance of a proper exam diet.

During examination body and brain are much more worked out than usual and thus, needless to say a special diet is required. Thus, to prevent children from the same mistake which I did, here is what should be the exam diet -

1.Energy – The first target of an exam diet is to provide body with the necessary energy and concentration power required for it to work hard. To work hard your brain needs glycogen, and the best source to enhance it is complex carbohydrates. Best source of carbohydrates are bananas, dried fruits, nuts, lentils, oatcake etc.

The next best way to keep up your energy is to have protein rich breakfast. Breakfast the most important meal of the day, during exams should consist of protein sources, to heighten the energy level as well as concentration. A protein rich breakfast should include, eggs, beans and a bowl of porridge.

The third step to keep the energy is to keep your body hydrated. During exams your body needs 1.5 L of fluid. Fluid intake should consist of water and fruit juice. Avoid coffee, tea and colas.

2. Brain Food – The next aim of the exam diet is to promote a healthy and efficient brain. Memory and alertness are the two demands from brain required during exam time. The first form if brain food is intake of food which are high in antioxidants. Antioxidants are present in Vitamin A and C found in citrus fruits and vegetables like bell pepper, spinach and tomatoes. Vitamin E intake also makes great brain foods and is found in nuts, seeds and avocado.

The next best brain food is Omega 3 fatty acids. It enhances memory and brain functioning. Sources of Omega 3 fatty acids are tuna, salmon, sardine and herring. For enhanced concentration, one should increase the intake of iron. The good sources of iron are red meat, leafy vegetables, eggs, wholegrain and peas.

3. Handle Exam Stress – To be stressed out during exams is a common problem and exam fever which is a common complain is also caused due to stress. Intake of vitamin B sources can help you handle stress levels. The best sources of Vitamin B are peas, brown rice, nuts, wheat germ, porridge, dairy produce, green leafy vegetables and eggs. Other than these three best food to handle stress are milk which enhances the flow of serotonin, which is a natural mood stabilizer, Apricots are rich in magnesium which helps relax tensed muscles and nerves. A sweet treat as we all know controls the stress impulses in the brain thus, making us feel better.

Your exam diet should include a balanced diet of all the above mentioned nutrients to for the three most important heal aspects. Have a healthy diet and ensure good results.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.