What food to eat during exams?

Smart food for exam

You must be gruelling for exams! To succeed in exams, you need smart food that will help in examsThis food and timing of your consumption can help you boost your memory power, improve concentration and achieve top results. Here are some tips and ways where you can gain it. Go through this article for more details.

Food you should eat during exams

Here are 4 types of food you should focus at:

  1. Carbohydrates: Carbohydrates will be your basic fuel to run you throughout the day.

Some ‘good’ carbohydrates are: vegetables, fruits, nuts and potatoes.

Carbohydrate that you must avoid during exams: white bread, all synthetic sugars – ice cream, cake, pastries, candies, etc.

2. Proteins: Your building blocks, even though required in less amounts. These are required for perfect functioning and maintenance.

All these food are good source of proteins – meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, beans and seeds

3. Liquids: More than half of human body is liquid. So get your water bottle ready. Something like lemonade and water based drinks (non sugar) should be with you.

4. Moderates: Coffee, tea and dark chocolate improve your cognitive ability and boost memory, attention span, reaction time, and problem-solving skills.

Memory Boosting Nutrients

Good nutrition in the lead will boost mental alertness and help you deal better with long hours of study and pre-test stress. Now’s not the time to pig out on chocolate or snack on biscuits while you work on these. You need to try these methods for your betterment in your exams.

Brain foods which are rich in antioxidants, good fats, vitamins and minerals provide energy and aid in protecting against brain diseases. So when we focus on giving our bodies whole, nutritious foods benefiting both the gut and the brain, we’re actually benefiting our minds and bodies while keeping them both in the tip-top shape.

Here are some food suggestions with a mix of fruits, veggies, oils and even chocolate (chocolate!).

Antioxidants like vitamin A, E and C found in natural foods like eggs, carrots, brocolli, fish, nuts, green leafy vegetables and fruits. They reduce the cell damage in the brain.

Omega 3 fatty acids found in fish, mustard oil, mustard seeds, methi, urad dal, rajma, soybeans, lobia, walnuts, bajra, and flaxseeds (alsi) are good for brain as well as good skin and heart health. Flaxseeds are the richest plant source of omega 3 fats.

Vitamin B1: It keeps the nervous system healthy. It also aids memory and learning. Good sources of vitamin B1 (Thiamin) include rice bran, wheat germ, whole wheat flour, barley, maize (dry), eggs, cow’ milk (skimmed, whole), khoa etc.; wheat and rice bran being the richest sources.

Vitamin B12: It is needed for the proper functioning of the central nervous system. It improves concentration, memory, balance and relieves irritability. Foods of animal origin like egg, lean meat, low-fat milk etc. are good sources of animal origin. Plant foods containing this vitamin include spirulina (blue green algae).

Folic Acid: It is essential for the body’s clearance of amino acids that causes cognitive decline and preserves cellular health. Green leafy vegetables, broccoli, pulses, wheatgerm form important sources of folic acid.

Smart Food During Exam Time

For morning exams:

Have breakfast – many studies show that concentration, performance and memory are higher if you eat in the morning.

Try cereal and low fat milk or toast with spread. If you can manage more than this, go for some fruit (fresh or canned), yoghurt, an egg or baked beans on toast.

For afternoon exams:

Have a light lunch that won’t have you nodding off with post-meal sleepiness.
A bowl of soup and bread roll or a sandwich or wrap filled with lean meat or chicken and salad.

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