Food and diet enhance memory exam season for students

Health greatly affects the academic performance of soldiers. In particular, during the exam season, the nutritional needs of the students will increase many times compared to normal days.

The human brain can consume about 400 Kcal / day, accounting for 1⁄5 of the body's energy. However, for students during the exam season, the brain's energy needs will be much higher. Therefore, parents need to consider choosing memory-boosting foods for exam season to meet the brain's energy needs during this stressful time. Here are the food groups that are good for students to prepare for exams that are recommended by nutritionists:
Carbohydrates are the main source of energy for the body. Therefore, to ensure that the body is always in good shape, each person needs to provide about 400 grams per day. Starch is found in foods such as: Rice, vermicelli, pho, corn, bread...
This is a good food group for students to prepare for exams, helping to enhance memory during exam season. To provide enough starch for the body, soldiers should eat 2 meals a day, each meal about 2 bowls of rice. In the morning, you can eat vermicelli, pho, bread...

Protein group Animal protein helps provide minerals and essential amino acids. Plant proteins found in legumes help promote bowel movements. In addition, calcium in yogurt, cow's milk, cheese... These are the food groups that enhance memory for exam season that students need to supplement every day.
Vitamin D group is very good for the brain, helps to enhance memory. If you don't know what to eat to boost your memory, you can use foods such as egg yolks, fish oil... to provide enough vitamin D for the body.
In addition, to improve the function of the nervous system, students also need to supplement with B vitamins found in foods such as: cereals, liver, lean meat, whole grains, dark green vegetables..
Vitamin C helps strengthen the immune system, improves eyesight and is often found in fruits such as citrus, tomatoes, broccoli...

Fat group The most fat is Omega 3 which is very good for enhancing the activity of brain cells, improving memory. To add enough fat for the body, students should use memory-enhancing foods for the exam season such as: salmon, tuna, anchovies, cod... In addition, during the review period Under stress, it is also necessary to supplement with unsaturated fatty acids found in olive oil, safflower oil, canola oil, peanuts, avocado, nuts...
Protein group Protein provides 15% of the energy of the body. body. Protein helps to regenerate cells, create neurotransmitters, thereby enhancing brain activity. To ensure nutrition for the body, soldiers need to get enough from 80-90 grams of protein per day through foods such as meat, eggs, milk, etc. In addition, it is also necessary to ensure a balance of protein sources from animals and plants.

Minerals Si Tu should pay attention to supplement minerals, especially iron and iodine. Iron deficiency in the body will lead to fatigue, easy sleepiness, inability to concentrate... thereby affecting learning results. Iron is abundant in seaweed, seaweed, legumes, animal liver, oranges, evening primroses, papaya, watermelon...
Iodine is found in sea fish, seaweed, seaweed, and seafood. ..and also on the list of food groups to enhance memory for exam season. Iodine deficiency can reduce creativity, poor learning, memory loss...

Parents should find out what is good for the brain to eat so that they can choose foods to help increase memory for their children. Nutrition greatly determines health, physical as well as learning efficiency. In addition to choosing foods to enhance memory well for the exam season, the candidates also need to note the following points:
Choose to buy fresh foods, ensure food hygiene and safety. Absolutely should not skip breakfast because it will greatly affect health. Do not eat too full because it will cause blood to concentrate more on the stomach and intestines. At that time, the amount of blood to the brain will decrease, leading to fatigue, drowsiness, and reduced receptivity. Do not study after eating. It is best to study 30 - 60 minutes after eating. During that time, you should take advantage of a gentle walk, breathe fresh air to relax your mind. Close to the exam day, the students need to eat scientifically and ensure hygiene. Do not eat strange, indigestible foods because they can cause poisoning, affecting health and exam results. The simple way to enhance memory is that anyone can do it by adding foods to their daily meals that enhance memory.