Excellence capsule: 9 types of foods to increase concentration during exam season

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Exams are knocking on doors, so do you want to improve your reception through advance preparations? What we are talking about here will benefit you, mother who wants your children to achieve success. In addition to organizing study hours, you must also pay attention to the students’ diet during this difficult period for all family members, as foods have a direct impact on mental abilities and brain functions that will strengthen the foundations of understanding and perception. For this reason, it is important for people’s primary focus during this period to be on eating nutrient-rich foods. We will present to you in our next article 9 types of foods that increase focus during exam season.

9 types of foods to increase focus during exam season

Foods to increase concentration during exam season

Your meals during exam times and in light of the intense pressure to which students are exposed must achieve a great deal of balance while adhering to all the principles of proper nutrition. This will help students increase concentration and make the brain a strong flame of activity, which increases the effectiveness of academic achievement. Not only does the body need to meet its requirements for key nutrients, but the brain also needs a supply of nutrients. This is similar to the fuel that a car needs so that it can run with utmost efficiency.

The most prominent nutrients that enhance brain health

The most prominent nutrients that enhance brain health

-Omega 3 fatty acids

Omega 3 fatty acids

It is one of the most important essential nutrients that have many sources. It is not limited to oily fish alone, such as salmon, herring, sardines, and tuna. Rather, it can be obtained from seeds such as flaxseed oil, canola oil, and soybean oil. It can also be found in nuts such as walnuts, and its functions are represented in supporting mental cognitive functions. Raising concentration levels and stimulating memory

-Antioxidants

These properties are among the basics that should be a priority in any diet and carry protective features against the risks of cell damage caused by free radicals. They can be found mainly in the compounds that fruits and vegetables of different colors contain important compounds in providing protection for brain cells from exposure to damage, in addition to their role in Significantly improving memory and increasing the ability to understand and understand

-Complex carbohydrates

It is found in refined grains, which are rich sources of nutrients that provide the brain with energy. The most common examples are brown rice, quinoa, and oats.

-Protein

Protein

It is an essential nutrient that is indispensable in any diet, as it plays an important role in the field of building and repairing the body’s tissues and cells. Among the most prominent food sources rich in lean proteins is chicken, beans, and tofu, which enhances the process of producing neurotransmitters, which is a powerful factor in strengthening the foundations of effective memory. And good focus

-Vitamins and minerals

In order to develop your cognitive abilities and strengthen your concentration skills, it will be beneficial for you to include food sources that contain vitamins B and D, in addition to the mineral iron, which is necessary in the production of red blood cells.

The most important foods necessary for brain health

1- Berries

Berries

Berries are from the same plant family to which strawberries belong, and their colors vary between red, black, and blue. They are considered one of the fruits known for their antioxidant properties due to the plant compounds they contain that are effective in supporting brain health and achieving the best possible academic performance. Flavonoids have been found. Among its components, it is called anthocyanin, and it has a therapeutic effect that resists free radicals. The presence of anthocyanin in berries is linked to improving mental alertness by stimulating the flow of natural blood circulation in the brain, as well as its antioxidant effect, which plays a role in supporting the path of specific nerve messages in support of the production of nerve cells. and cellular interactions relevant to learning.

2- Citrus

Citrus juices

We advise you to have a cup of orange or lemon juice, as both are types of citrus fruits that bring many health benefits to the body in general and brain health in particular, which increases their nutritional value. As is the case with berries, the matter also applies to the citrus family, whose members include orange, grapefruit and kiwi. And tangerines, which contain a large percentage of antioxidants, specifically flavonoids, in the form of hesperidin, naringin, quercetin, and rutin, and in order to improve your memory and your ability to understand optimally, the role of these compounds will become clear in playing a protective role in protecting the nerve cell from any damage that could befall it. To damage it, which prevents your brain from deteriorating.

Studies have shown that drinking a cup of fresh citrus juice will improve your mental abilities and will provide you with a degree of pleasure if you eat it as a snack between main meals, to benefit from the beneficial effects of antioxidants represented by flavonoids, and to provide your body with antioxidants. And healthy fats together. You can eat a handful of nuts along with orange juice.

3-Eggs

eggs

Eggs are known to be an excellent source of protein, which is an important nutrient linked to improving the brain’s cognitive functions, in addition to being considered a food rich in other nutrients, which range from vitamin B12, choline, and selenium. The three elements participate together to play an effective role, as selenium is useful in the field of good coordination between cognitive and motor skills, and as for choline, its effectiveness has been proven in the process of growth and development of the brain and the production of neurotransmitters, especially acetylcholine, which is important in improving the abilities to store events and images associated with memory, in addition to the abilities. Muscle.

In order for people to have a strong nervous system, the role of vitamin B12 cannot be denied, because any deficiency in its levels in the body reflects negatively on the normal functions of the brain, in addition to finding a natural pigment in eggs known as lutein, which is a carotenoid pigment. A relationship has been observed between it and the properties of improving abilities. Visual and mental. Do not think about separating the white from the yolk. To achieve the maximum possible benefit, you must eat the whole egg.

4-Dark chocolate and cocoa products

Chocolate

All students, of course, prefer to eat all kinds of chocolate, whether white or dark, at any time, not just during exam times. This also includes all products made from raw cocoa, which are known to contain the highest levels of flavonoids, unmatched by any other food. Therefore, we recommend that you consume them to obtain the benefits of antioxidants. It can enter through the bloodstream into the brain and reach the memory and attention control centers

5-Fish

Fatty fish

When searching for nutritious and beneficial foods in order to enjoy a healthy brain, we will find that fish should be included in your meals, especially fatty fish such as salmon, tuna, herring, and sardines, which are rich in healthy fats represented by omega-3 fatty acids, which highlight their essential role in improving brain functions, in addition to the presence of Other elements such as vitamin B12 and selenium.

6- Nuts

Nuts

Nuts can also provide healthy fats that are beneficial for brain health. Not only that, but they also contain an endless array of vitamins and minerals, especially vitamin E and zinc. Despite their small size, they are rich in large amounts of nutrients. They also contain fiber and proteins, and they are easy to carry in a school bag as a snack. .

Read also: Follow these tips to overcome exam anxiety

7- Avocado

Avocado

Although many people do not prefer its taste, they will have a different opinion once you tell them about its benefits. It is a nutritious fruit that enhances cognitive functions. You can drink a cup of delicious avocado juice with bananas and honey to obtain its benefits. Similar to eggs, avocado is another source of the pigment lutein, which accumulates In the areas of the brain and eyes, it has a positive, supportive role in improving the functions of the mind.

8-Beets

Beets

Whether it is called beetroot or beetroot, there is no dispute that it is one of the best root vegetables rich in iron and nitrates, which when consumed, the body converts them into nitric oxide, to which a number of vital functions are assigned, especially good interaction and communication between nerve cells, stimulating blood circulation, and brain function. In order for your body to obtain high levels of nitrates, it will be good if you offer your child a cup of beet juice while studying.

9-Colorful vegetables

Colorful vegetables

They include multi-colored vegetables, the consumption of which increases the improvement of mental abilities. They include red, orange, and green vegetables, including peppers, carrots, and broccoli, as they contain many beneficial plant compounds, including carotenoid pigments necessary to stimulate mental performance. While vegetables rich in lutein and zeaxanthin include kale and parsley. Spinach, basil, peas, leeks, lettuce, carrots, cauliflower, green peppers and red peppers.