What to eat that is both nutritious and helps improve memory and reduce stress during exam season

GDXH - Exam season is an important time for students, not only an opportunity to assess knowledge, but also a time when they need good health and a clear mind to achieve high results.

Exam season is an important period for students, requiring high concentration and good memory to achieve the desired results. A reasonable diet not only helps the brain function effectively but also reduces stress and maintains stable mental health. So what should you eat during exam season to both enhance memory and reduce stress? First, you need to ensure a nutritious breakfast because this is the most important meal to start the day.

A good breakfast can include boiled eggs or fried eggs combined with whole wheat bread. Eggs contain a lot of lecithin which helps develop brain cells and enhance memory. In addition, whole wheat bread is rich in fiber and B vitamins, which help the brain function effectively and maintain long-term energy.

In addition, fish is a very good food for memory, especially fatty fish such as salmon, mackerel or tuna. They are rich in omega-3, an important fatty acid for the brain, helping to maintain alertness and improve concentration.

Fish is a great food for memory, especially fatty fish like salmon, mackerel or tuna.

For lunch or dinner, you can prepare simple dishes such as braised fish, steamed fish, or tuna salad to diversify the menu. Green vegetables and fresh fruits are also indispensable in the exam diet. Vegetables such as spinach, broccoli, and Malabar spinach are rich in vitamins A, C, and antioxidants, which help reduce stress and strengthen the immune system.

Fruits such as bananas, apples, oranges, and grapefruits are rich in potassium, vitamin C, and fiber, which help blood circulation to the brain, reducing fatigue and prolonged stress. In addition, nuts such as walnuts, almonds, and cashews are also good for memory. They are rich in omega-3 fatty acids, vitamin E, and magnesium, which help improve concentration and reduce stress.

Fresh milk is rich in protein and calcium, helping the brain function better.

You can use them as a snack between studying sessions to replenish energy and maintain alertness. To reduce stress, you should drink more drinks such as fresh milk, yogurt or fruit smoothies. Fresh milk is rich in protein and calcium, helping the brain function better.

Fruit smoothies not only quench thirst but also provide many essential vitamins and minerals, help relax the mind, and reduce stress in studying.

In addition, fast food, carbonated soft drinks, and sugary sweets should be avoided because they can cause a sudden increase in blood sugar, making students tired and lose concentration quickly. Limiting stimulants such as coffee and strong tea is also important to avoid insomnia, which affects learning performance.

Source: https://giadinh.suckhoedoisong.vn/an-gi-vua-giau-dinh-duong-vua-giup-tang-cuong-tri-nho-giam-cang-thang-trong-mua-thi-172250603104721422.htm