Examinations are always the most dreaded time of our lives. For high school or university or post-graduate students, it is the time of year when all that matters are grades, grades and more grades. A common mistake many make during this crucial period is to eat poorly and unhealthily.
Junk food, lots of chocolate, energy drinks and crisps are often eaten in place of normal meals to “keep energy levels up”. However, this is not only harmful to your long-term health, but can also negatively affect your exam performance. Here are some brain food suggestions to ensure you’re at your best on exam day.
1. Peanut Butter
Many people think peanut butter is an unhealthy food, but it actually contains healthy fats and lots of protein per serving. This means that as a brain food, just a little can keep you full for a long time.
2. Eggs
Eggs are also more likely to leave you feeling full than sugary cereals or pastries. Just one egg contains vital nutrients, 6g of protein, vitamin B12 (which helps convert glucose into energy) and less than 100 calories.
3. Oily Fish
Salmon, sardines and mackerel are among the healthiest types of fish, as they contain lots of protein and omega 3, which is essential to keeping a functioning brain working well. You can make a sandwich with sardines and whole-wheat bread, providing yourself with a healthy, long-lasting meal, combining complex carbohydrates, vitamins and protein.
4. Green Tea
Caffeine, in the short-term, can provide a useful boost immediately before an exam, but don’t be tempted by stomach-churning energy drinks. Coffee is a good alternative, but should be drank with caution. Green tea is a good alternative to high-caffeine options, as it provides antioxidants as well as boosting your concentration.
5. Fresh Fruits
If you need a sugar boost, the naturally occuring sugars in fresh fruit are going to be much more useful than a chocolate bar or two. Darker coloured fruits, such as blueberries, are thought to contain more antioxidants, but you’ll feel the benefits of eating any fruit, whether it’s a banana, an orange or even a slice of melon.
6. Dark Chocolate
It’s rich in fiber, iron and magnesium, which all help the brain receive blood flow. The flavonols in dark chocolate increase blood flow, and the function of the heart, which can improve memory. It also contains the stimulants caffeine and theobromine.
7. Dark Leafy Vegetables
All dark greens are packed with Vitamin K and nitrates. Naturally occurring nitrates are bound to other vital nutrients and are healthy for our systems. The vitamin K is necessary for blood clotting, It’s also one of the vital nutrients for the formation of new neuropathways. You are physically able to learn when you have enough vitamin K in your system.
8. Water
Water allows many of the chemical reactions in our bodies to take place and therefore, the speed at which our brains can work and process all those notes will be affected if we become dehydrated.
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