Exams are around the corner and these are stressful times for both children and parents. Its time children get busy revising their lessons, while parents ensure providing the best of nutrition to cope up with the exam pressure and maintain good health.
If you want to do well in exams, keep your brain stress free. Your brain is the control center of your body, it takes the charge of your heart, lungs, and permits you to move, analyse, think and sense.
The right kind of food you eat plays a pivotal role in keeping your brain super healthy and boosts specific mental tasks such as memory power and concentration.
Nutrients That Promote Brain Function
Choline is a precursor of acetylcholine, a brain chemical that promotes brain cells, which plays a vital part in improving memory power, focus, clarity, and concentration. Choline also helps in promoting cognitive functions. Rich sources of choline include eggs, fish oils, liver, soybeans, peanuts, butter, potatoes, cauliflower, lentils, oats, sesame seeds and flax seeds.
Anthocyanin and quercetin are storehouses of antioxidants that play a crucial part in boosting memory. Anthocyanin-rich foods also help in preventing a lapse in memory. Good sources include berries, cherries, blackcurrants, eggplant, red, purple and black grapes, red onion, red apples, beets, kale, leeks, cherry tomatoes, broccoli, blueberries and apricots.
Folic acid boosts brain power, enhances memory as well as enables quicker recollection of information. In addition, it also plays a vital role in improving alertness, energy, focus and improves cognitive functions. Rich sources include whole-grain breakfast cereals, black-eyed peas, soybeans, lentils, spinach, green peas, broccoli, artichokes, wheat germ, beets and oranges.
Omega 3 Fatty Acids
Omega 3 fatty acids are essential fatty acids that form 8% of human brain weight. They are integral to both the structure and function of brain. It plays a positive role in boosting memory, enhances mood, and improve cognitive abilities. Good sources include walnuts, chia seeds, flaxseeds, soy beans, canola oil, salmon, and mackerel.
Vitamin B complex
Vitamin B complex plays a vital role in brain metabolism. These vitamins help in maintaining blood flow to brain cells, boosting concentration levels, improving focus and memory power and essential for the development of brain cells. Best sources include whole grain cereals, legumes, dark green leafy vegetables, dairy products, eggs, fish poultry and red meat.
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