Exams round the corner? Is last minute revision bogging you down with a lot of stress? Well, in such situations where everyone around the student like parents and teachers are also stressed, nutrition tends to take a backseat. But do you think fueling yourself in the right way can help you boost your academic performance?
YES IT CAN!
So let’s go through a list of superfoods that can help you improve your memory and brain function:
A common constituent of the brain foods, this cruciferous vegetable is a rich source of Vitamin K and Choline. Both of these nutrients help in improving memory and helps in improving cognitive abilities. You can add this super food to your diet in the form of stir fry vegetable, soup or add them to your main dishes.
l dairy products and are suitable for those who have lactose intolerance or sensitivity.
Don’t get fooled by their size, these seeds are packed with mighty nutrients such as magnesium and zinc that are essential for functioning of the brain. They contain antioxidants which have an anti-inflammatory effect that protect the brain and rest of the organs from radical damage. Add these to your smoothies or to eat them as it is in your mid meals. A good time to consume pumpkin seeds is before bedtime as they are high in tryptophan which promotes sleep.
Curcumin is a principle compound of turmeric that has been famously used for the treatment of various brain diseases. Its anti-inflammatory and antioxidant effect has shown to improve mood and memory cells for many individuals. It also eases depression and stress. Turmeric being an active ingredient used in Indian household can otherwise be used to add in your morning concoction or can be added to your bed time milk. The best time to consume turmeric is either on wake up or before bed time.
Blueberries and Oranges
Blueberries and oranges are loaded with vitamin C which has shown to aid in brain function and help prevent the lowering of cognitive behavior. Antioxidants in blueberries aids in communication between brain cells. Add these colorful beauties in your granola bowls/smoothies or pair them with some nuts. The best time to consume fruits is in the first half of the day.
Nuts like walnuts and almonds are rich in vitamin E, omega 3 fatty acids, zinc and selenium which are known for improving brain health. Walnuts especially have a high concentration of docosahexaenoic acid which is a type of Omega 3 Fatty Acids. It helps in improving brain functioning and reduces cognitive decline. Palmful of nuts can be had before your exercise or grind them in a powder form and add to your smoothies or milk. Best time to consume nuts is in the mornings or as a snack.
Fish like salmon, trout and sardines are rich in omega-3 fatty acids. DHA or docasohexanoic acid is essential to keep th brain functioning efficient. Various parts of the brain and nervous system are fat based and their preferred fat is DHA. Studies have shown that cognitive decline or forgetfulness has often been linked to a deficiency in DHA. To reap the maximum benefits of DHA, include fish 1-2 times/week in your diet in your main meals but in healthy forms like fish curry, grilled or baked fish.
We at Core hope you incorporate these super foods in your daily meal to help you excel in your exams.