NUTRITION AND HERBS FOR BETTER EXAM PERFORMANCE

 Exams are one of the most demanding periods, not only for students but also for their families. While studying is naturally the top priority during this time, nutrition plays a crucial role in achieving the best possible performance.

To support brain function, concentration, and overall performance, follow these essential nutrition tips:

1. Start your day with a rich, nutritious breakfast that fuels your brain with energy. It’s no coincidence that breakfast is considered the most important meal of the day.
2. Stay well hydrated. Proper hydration has been proven to enhance brain function. Make sure you always have easy access to water and drink regularly, don’t wait until you’re thirsty. Dehydration can increase fatigue and reduce concentration.
3. Get enough sleep. Sufficient rest is key to optimal brain function and performance. Even as exam days approach and study time increases, it’s important not to sacrifice sleep. Ideally, aim for 7–9 hours of sleep each night.
4. Avoid strict weight-loss diets. These can be harmful at any time, but especially during exam season. They deprive the body of essential nutrients and energy, which are vital for mental performance.

Include the following foods and nutrients in your diet to enhance concentration and performance: 

Omega-3 fatty acids: Fatty fish (like mackerel, salmon, sardines), walnuts, and flaxseeds are excellent sources of omega-3s and should be a regular part of your meals. 

Carbohydrates: Glucose is the brain’s main source of fuel. Provide your brain with the energy it needs by eating whole grains, fruits, legumes, bread, and pasta. 

B-complex vitamins: Foods such as eggs, milk, whole grain cereals, and legumes help improve cognitive function, thanks to their high content of B vitamins. 

Fruits and vegetables: Packed with essential vitamins, fiber, and antioxidants, they support memory and brain health. Aim for at least five servings of colorful, seasonal fruits and vegetables daily. Fresh fruit juices and smoothies with milk and fruit are also great options, especially during busy days, offering hydration and a full range of nutrients. 

Dark chocolate: It appears to improve blood flow and boost concentration. You can enjoy it in moderation as part of a balanced diet. 

Ginkgo Biloba: This herb supports brain function by improving oxygen flow to the brain, which in turn enhances memory and concentration. It’s also known to reduce stress and improve mood.

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