Do you remember that age old saying which goes something like this – As you sow, so shall you reap! The meaning of this adage particularly holds true when it comes to your exams. And this just doesn’t mean that not studying will lead to poor grades. No. Having a poor diet or bingeing on the wrong snacks when you’re putting in those long hours into your books will have the very same effect on your report card. It’s okay if you don’t believe us. We have a study in store to prove our point.
According to a Korean study which was published in the journal, Asia Pacific Journal of Clinical Nutrition, what you eat has a direct impact on your academic performance. It analyzed 75,000 students that were a part of middle and high school and found out that students who were having a healthy breakfast at least 5 days in a week scored much better in tests than those who didn’t.
Sadly, what it didn’t reveal though was what you should be munching on. But don’t worry. We’re going to spill the beans right here. Check out the list of foods you should be snacking on below –
This one is quite easy to make on your own. But if you’re feeling too lazy to do that, you can just call your local restaurant and have a plate of fresh salad delivered right to your home. Now while you may argue that avocados are bad because they have a high fat content, they are actually pretty good for your brain. These green fruits contain folate and Vitamin K, which help boost your brain power and even prevent blood clots in your brain. Besides, there are known to boost concentration and memory. Do you need more reason?
Just like a car needs fuel to go on, your body needs energy too to pull an all-nighter or even to sit in the exam hall and write two hours straight. Thankfully, energy comes in delicious forms and what better than a multigrain grilled cheese sandwich? Whole grains contain a good amount of glucose, which upon entering your bloodstream keeps your mind alert and helps you to focus. In fact, we suggest you make this your go-to breakfast.
You can definitely have it au naturel if you’re not fond of smoothies (although we doubt anyone exists who doesn’t like slurping on a glass of this frothy beverage). The good thing about blueberries is that they are rich in vitamin K, vitamin C and fiber, and act as antioxidants, strengthening your body and enhancing your resistance against germs. Plus, they have a high Gallic acid content which helps in lowering stress levels and prevents the degeneration of your brain. So if you’re in the mood of sipping on something, ditch the coffee and have a smoothie instead.
Creamy Broccoli Soup
Nothing is as comforting as a warm bowl of soup when you’re all stressed out and tired of a long study session. Now while you may be cringing at the sound of the word ‘broccoli,’ a mug of creamy broccoli soup is not only delicious but also great for your brain. Broccolis are full of choline and vitamin K, which help in improving your memory so that you can remember all those dates for your history test. Besides, they are loaded with fiber too, which means you’ll feel fuller faster and thereby, can watch your weight during exam season. To top it off, broccolis are packed with vitamin C and can help you meet your daily intake of this essential nutrient with just one bowl.
Coconut Crust Pizza
There’s probably nothing as refreshing as the whiff of coconut oil. While a massage with this can definitely soothe your nerves, coconut oil serves as a good cooking medium too – one that is good for your brain. Coconut oil contains anti-inflammatory properties, which can help relieve those cramps you get while sitting long hours on your study table. What’s more, like most other super snacks on our list, coconut oil too can help boost memory. We suggest you have coconut crust pizza as this contains a healthy dose of tomatoes too, which protect your brain from diseases and keep it healthy.
Whoever said you’re not supposed to munch on chocolates to beat the pre-exam stress and anxiety was completely wrong. Or at least partially wrong. It’s true that bingeing on milk chocolate is going to lead to fat accumulation, but dark chocolate is definitely a healthy alternative. The best part about chocolate is that it is loaded with antioxidants, flavonols and anti-inflammatory properties. That’s not all. A dose of this delicious treat can enhance the flow of blood to your brain and heart and can even lower your blood pressure. That’s the tastiest way to keep your nerves in check, we’ll say!
Sunny side up is the best way to have this versatile food item! Eggs too (yolks to be specific) are rich in choline just like broccolis, and help you to remember all that you’ve studied. But eggs have one special super power that none of the other snacks on our list do. They can make you happy! Yes. Eggs help in a breaking down a chemical known as bethane, which produces happiness-inducing hormones. This is probably the best and the cheapest way to beat exam blues! Plus, eggs help in raising your good cholesterol levels, so it’s basically a win-win situation.
This is for students who are crazy about seafood and just can’t get enough of those tiny fish cakes (irrespective of whether it’s exam season or not). Salmon is your best bet as this anadromous fish (both fresh and saltwater) contains omega-3 fatty acids, which help in smooth running of cognitive function, and also help in enhancing your memory powers. Salmon is also great for you if you have ADHD and can greatly reduce its symptoms.
Assortment of Nuts
There are so many nuts that can improve your cognitive function and help you perform better in your exams that we don’t know where to begin! Almonds lower cholesterol level and improve memory, pistachios prevent inflammation in the brain, and macadamias keep your brain healthy and your blood pressure in check. But the best of them all are the tiny brain shaped walnuts. Walnuts make your more alert, which means you’ll be able to absorb more of what you read while you’re studying. Plus, they too help in memory retention and are rich in antioxidants and anti-inflammatory properties. Not to mention that they are also absolutely scrumptious.
Roasted Pumpkin Seeds
Stuck on that math problem that you just can’t solve? Well, there’s a way you can dramatically improve your reasoning skills. All you’ve got to eat are roasted pumpkin seeds. That’s right. Pumpkin seeds are full of zinc and other minerals that improve your ability to think deeply and logically. Plus, they also contain a healthy amount of vitamin B, magnesium and tryptophan, which help in improving your mood and reducing stress levels, thereby making them the perfect pre-examination snack.
Now that you know what to gorge on, you should also keep certain rules in mind so that you can get the best out of your meals; especially these rules –
Don’t just rely on supplements. While these are good for you, having their natural alternatives can prove to be much more beneficial.
Forget the rule of three square meals a day. Have 4-5 small meals at regular intervals instead. These will provide you with that much-needed energy boost as you slog it out with your books all day.
Never, ever skip breakfast, even if it’s exam day and you’re in a rush. As we mentioned earlier on in this blog, having a healthy breakfast can have a positive impact on your grades. Have a breakfast that comprises of muesli milk and eggs to kick-start your day.
Avoid guzzling mugs of coffee as the extra caffeine will prevent you from falling asleep. And when your brain doesn’t rest, it doesn’t perform well in exams either.
As important it is to eat the right foods, it is also important to avoid the wrong kinds. So try and get your hands off of all that greasy, fried chicken from KFC at least until exam season is on. Also, make it a point to drink loads and loads of water as this simple thing can increase your focus, reduce headaches and exhaustion and just make you feel more energized in general. On that note, we wish you all the best for your exams!
Alina Anderson is a blogger & academic essay help expert at MyAssignmentHelp. She writes for a wide variety of topics including health, fitness and technology.