Foods students should eat before exam for good memory

In the pursuit of academic success, students should not overlook the importance of proper nutrition. The foods you eat directly impact your cognitive function, energy levels, and overall well-being. By adopting a balanced and mindful approach to your diet, you can provide your body and brain with the nutrients they need to excel in your studies.

Dr. Nandita Chakraborty, MBBS MD and wellness coach, Lotus Petal Foundation says, “A special breakfast, milk, fortified with DHA and fruits alongside lunch, which is a combination of freshly cooked pulses and vegetables served with either rice or rotis; such balanced meals ensure that the required vitamin, protein and kilocalorie intake of a child is met each day.”
Just like a car requires quality fuel to run efficiently, our bodies and minds need proper nourishment to function at their best.

Your brain is the powerhouse behind your academic achievements, and it requires a steady supply of nutrients to perform at its peak and keep good memory. Here are some essential nutrients and their roles in brain function:

Omega-3 Fatty Acids: Found in fatty fish like salmon, walnuts, and flaxseeds, omega-3s support cognitive function, memory, and overall brain health.

Antioxidants: These compounds found in colorful fruits and vegetables protect brain cells from damage and improve memory and learning.

Complex Carbohydrates: Whole grains like brown rice, oats, and quinoa provide a steady source of energy for your brain.

Protein: Lean sources of protein like chicken, beans, and tofu aid in neurotransmitter production, which is crucial for good memory, mental alertness and concentration.

Vitamins and Minerals: Nutrients like B vitamins, vitamin D, and iron play key roles in cognitive development and maintaining focus.

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Plan and Prepare: Planning your meals and snacks in advance can help you make healthier choices and avoid last-minute unhealthy options.

Mindful Eating: Eat slowly and savour your food. Avoid eating while watching television or using your phone or a screen. Mindful eating can help you recognize when you're full, preventing overeating, and aiding digestion.

Balanced Meals: Aim for balanced meals for your child that include a mix of protein, healthy fats, complex carbohydrates, and plenty of fruits and vegetables. Avoid excessive processed foods and sugary snacks, as they can lead to energy crashes and hinder concentration.

Breakfast Matters: Don't skip breakfast. It kickstarts your child’s metabolism and provides the energy you need to start your day on the right foot. Opt for fruits, complex grains, yogurt, and fruit for a nutritious morning meal to ensure good memory. To make breakfast a wholesome meal by adding Protein content to it, like eggs.

Hydration is Key: Dehydration in children can lead to fatigue and reduced cognitive function. Make it a habit to drink plenty of water throughout the day. Herbal teas and infused water can be enjoyable alternatives.

Snack Smart: When your child needs a quick energy boost between classes or study sessions, choose healthy snacks like nuts, yogurt, or fruit. Avoid sugary and high-caffeine options, as they can lead to energy crashes.

Sleep and Nutrition: Adequate sleep for children is crucial for both physical and mental well-being. Proper nutrition can support better sleep quality, so make sure your diet includes foods that promote restful sleep and keeps their memory sharp.

Additionally, access to proper nutrition is not only essential for physical health but also has a profound impact on a child’s mental and emotional well-being. The impact of initiative goes beyond the school campuses and underserved communities they directly serve.

In India, 35% of children under five show stunting growth and wasting affects 17.3% of children. All this is due to acute malnutrition and lack of access to proper meals. Children from disadvantaged backgrounds often face significant challenges in accessing nutritious food regularly. Limited resources lead them to rely on inadequate food and leftovers, which can result in health issues such as diarrhoea and gastrointestinal complications. Let us all strive to provide food items both in cooked form and as dry-ration to the destitute students in their nearby areas and set an inspiring example for others to follow.