Best 7 Brain Foods

Exam time can be a lot of pressure for parents and children. There will be constant arguments between you about convincing them to study for longer hours. However, this is not the only thing that will help them in their academic performance. Nutrition plays a major role too. Proper nutrition supports brain development and fuels the brain for optimal performance. Moreover, Brain food can support kids in studying by raising concentration and energy levels.

Therefore, if you are looking for brain foods to improve memory, concentration and focus for children this blog is just right for you.

Why Is Nutrition Important for Studying and Exams?

• Brain and Energy Connection

We have heard that the body needs nutrients to perform various bodily functions. Brain is also an essential part of this. The brain needs a steady supply of nutrients including glucose (end form of carbohydrate post digestion) to function properly, be alert and stay focused.

Children require intense concentration while preparing for exams. It is important to maintain a healthy diet during exams to maintain energy and development of the child. Nutrients like b12, folic acid, iodine etc. play a key role in brain function and its development. Moreover, a lack of nutrition can also result in sleepiness and lethargy that further disables children to study.

• Long-Term Benefits

An adequate nutrient rich diet not only helps in brain development and its functioning but also helps in good brain health in the long term. With neuro nutrients the brain gets support to its functioning and cognitive decline.

Best 7 Foods to Support Brain Health

These 7 foods for brain health can be incorporated in a child’s balanced diet and can help them.

1. Fatty Fish (Salmon, Sardines, Mackerel)

Fatty fishes like salmon, sardines and mackerel are rich sources of Omega-3 fatty acids. It supports cognitive function, memory and learning.

2. Blueberries

Blueberries are rich sources of antioxidants, vitamins and phytonutrients. These improve the communication between brain cells. Moreover, the antioxidants also prevent oxidative stress improving the brain health for long term.

3. Dark Chocolate

Dark chocolate is well known for its flavonoids, caffeine, and antioxidants content. All of these nutrients stimulate brain function and improve mood.

4. Nuts (Walnuts, Almonds)

Nuts like almonds and walnuts are great sources of vitamin E, and antioxidants. It is even more beneficial for vegetarians as it contains omega 3 fatty acids that can mostly be found in fatty fishes. Additionally, these neuro nutrients also aid in slowing down cognitive decline due to oxidative stress.

5. Eggs

Eggs are excellent sources of B vitamins especially B6, B12, and Folic acids. It also contains choline. Together they all support brain functioning.

Choline in egg yolk helps produce neurotransmitters essential for memory and concentration. You can make kids an egg-based breakfast that includes an omelet or an egg sandwich to kick start their day.

6. Green Leafy Vegetables (Spinach, Kale)

Leafy greens vegetables are packed with vitamin K, folate and antioxidants. These help in promoting brain health and support cognitive health.

The antioxidants in food prevent oxidative stress. You can incorporate vegetables like spinach and kale in kid’s meals as salads or curries.

7. Pumpkin Seeds

Pumpkin seeds are known to be rich in magnesium, zinc, and iron. All these nutrients have an essential role in brain function

What to Eat Before and During Exams

• Pre-Exam Meal

A wholesome meal combined with whole grains, proteins and veggies can keep them energised and alert while writing the exam. You can also try a smoothie with blueberries, nuts, and dark chocolate for a tasty and energized breakfast

• Snack for Exams

You can pack easy to eat snacks like roasted makhana with peanuts, nuts and seeds, dates Ladoo that can help kids maintain energy levels for the exams.

• Hydration

Ensure that children drink plenty of water and stay hydrated during exam time. It aids them in brain function.

Foods to Avoid or restrict

• Sugary Snacks

Children should avoid sugary foods during times. While they provide an instant rush of energy, they often lead to a quick crash in energy levels that can impact their concentration.

• Processed Foods

Processed foods and junk might be quick options to feel full however they may lack in nutrition. These food options should be replaced with healthy snacks.

• Caffeine Overload

Many kids rely on caffeinated drinks to get energy and focus. However, too much caffeine can lead to jitteriness and anxiety affecting focus during exam time.

Conclusion

It is important for children to maintain a healthy diet during exams. Incorporating healthy foods that help in studying into your diet is an effective way to support cognitive function and memory. You may pair these foods with a balanced diet and proper hydration to give your brain the fuel it needs to function. You can also incorporate Complan in your child’s daily diet. Complan is packed with 34 vital nutrients that support kids in growth and development.

With neuro nutrients like Iron, Iodine, Vitamin B12 and Folic Acid it supports brain development and functioning.