Brain Boosting Foods – Keep Kids Fighting Fit During Exams

It’s that time of the year again! Twitching nerves,tantrums,late night memorising, mock tests and revisions. Mommies not only worry about syllabus and marks. But bother more about feeding the right foods to their precious children during this stressful period.  Can  food choices make a difference on how  your child cope with exam stress and perform better? The answer is YES.

Almost all of us growing up had  soaked almonds every morning for memory retention, some of us were fed sprouts and our moms made sure we had midnight snacks to munch on…

What you feed not only affects your child’s mood, alter (exam induced) stress levels and promote calmness but also has power to improve concentration and memory. Nutrients such as vitamin C, B6, Zinc, Magnesium, Potassium, pantothenic acid (vitamin B5) and amino acid tyrosine are required for synthesis and proper functioning of adrenal hormones- the most important stress fighting hormone. Brain needs 20% of all glucose, 35% of all vitamins and minerals, 40% of all water, and a fat 50% of fats in our bodies. Though everyone’s capacity for learning is different – but there is one way to ensure your brain is ready to absorb all the information -the right diet, packed with brain-boosting foods.

So here we have top tips about how the perfect balance of foods  will keep kids  focused and energized, alert yet calm:           

Provide small frequent meals: Small, frequent and nutritious meals make sure that children have a constant flow of steady nourishment keeping them alert and awake.

Ensure a fresh prepared protein rich breakfast: Oats, Upma, Pongal, Moong Dal Dosa,Besan Cheela,adai dosa,Sprouts etc are great options with a low glycemic index which provide a constant and steady supply of glucose.

Avoid sugar, cakes, cookies, caffeine: Minimise intake of white flour, sweetened beverages and sugar. Avoid packaged and junk food as they are packed with chemicals, preservatives, pesticide residues, and possibly unknown GMOs.  Body has to fight these and that means less energy for your brain.

Prepare light dinners: Heavy dinners like rich gravies,biryani etc are difficult to digest. Serve light dinners including fresh veggie soups or salads to help kids to wake up with a more active mind and body.

Be well-organised in meal planning: Pre-planning snacks and meals ensure that food is ready whenever your child has an urge thus negating the need to reach out to packaged ready to eat foods. Also, it reduces your stress on what to feed next!

Smart snacking can enhance studying: Provide smart snacks like fresh fruits and peanut butter, dry fruits, soaked nuts,roasted seeds, roasted whole grains, soups, salads, almond milk or yogurt, to prevent swings in blood sugars and cravings. Try to get two food groups into your snacks to balance the nutrients.

Get Enough Sleep:Not getting enough sleep may negatively affect your memory and slow your responses. Small snacks such as  cup of Almond Milk, yogurt or some fruit may help you sleep better.

Include these Brain Boosting Foods:

By including brain-rich foods in your child’s diet, you can give your child a fresh start in the mornings and keep fatigue at bay. At the same time respect your child’s choices and do not force for something in particular . Let him pick his favourite from the food groups mentioned.

 Nuts & Seeds: Packed with healthy fats(the much needed omega 3),proteins and bunch of vitamins and minerals nuts and seeds top the list of brain foods.They are easy to eat, easy to incorporate into other healthy foods, and easily portable. Almonds,cashew,pistacho,walnut,hazelnut -let your child pick their favourite. Flax seeds ,pumpkin, sunflower -let them lie roasted on your kid’s study table.

Fresh fruits : Choose adequate amount of fresh fruits  as power packed snacks in between big meals.

Green Leafy Veggies:Vegetables especially  green leafy vegetables, broccoli are known to enhance cognitive function and brain power. Being rich in folic acid they help in clearing homocysteine an amino acid that causes cognitive decline and preserves cellular health.

Water: Give your child plenty of fluids(buttermilk,coconut water,turmeric tea,ginger tea,lemon water) to remain well hydrated as lack of water can lead to tiredness, headaches, reduced alertness and diminished concentration.

Well enough of  “gyan”! Now how to put all this to practice?

To ensure practical application of the above tips talk to your child, let him know the importance of correct eating pattern and picking up right foods. Make him understand how it will help him stay calm and improve cognition.The more you explain the reason behind inclusion or exclusion of any particular food, more likely they will follow.

Good Luck!!

Follow us on fb https://www.facebook.com/UmaNarulaNutriguide/ for regular tips on healthy food and much more about Nutrition.