9 foods that are better than brain tonics, exam season students need to use
Summer is also the exam season for soldiers. Eating is very important before each test day. Choosing the right food will help the soldier stay sharp, alert, and extremely good for the brain.
Healthline Conducting research and summarizing 9 foods that are better than ten thousand brain tonic pills, exam season candidates should not be missed right below!
9 foods are better than ten thousand brain tonic pills, exam season candidates should not be ignored
1. Berries
Berries are rich in antioxidants that promote learning and protect brain health. These include blueberries, strawberries, and blackberries, which are particularly high in flavonoid compounds called anthocyanins.
Anthocyanins are thought to improve the brain by increasing blood flow to the brain, protecting against inflammation, and improving the production of neurons involved in learning and memory.
2. Citrus fruits
Citrus fruits have high nutritional value, providing many health benefits, including Boost brain health.
Similar to berries, citrus fruits like oranges and grapefruit are rich in flavonoids, including hesperidin, naringin, quercetin, and rutin.
These compounds may promote learning and memory as well as protect nerve cells from damage.
Studies show that drinking citrus juices can help boost mental performance. Combined with foods rich in protein and healthy fats, you have the perfect brain snack.
3. Dark Chocolate and Cocoa Products
Cocoa has the highest flavonoid content by weight of any other food. That is why cocoa products such as chocolate contribute significantly to the amount of flavonoids in the diet.
Eating cocoa-containing foods like dark chocolate improves brain health. The study found that people who drank high-flavonoid beverages performed significantly better on mental tests than those assigned low-flavonoid beverages.
Interestingly, flavonoids can cross the blood-brain barrier and directly act on areas of the brain that help control memory and attention.
4. Nuts
Nuts are packed with nutrients essential for brain health like vitamin E and zinc. They are a concentrated source of healthy fats, protein and fiber that are great for the brain.
5. Eggs
Eggs are rich in vitamin B12, choline and selenium. Selenium is involved in coordination, memory, cognition and motor performance, while choline is needed for brain development and the production of the neurotransmitter acetylcholine, which is good for memory storage and function. muscle.
Vitamin B12 also plays important roles in mental health. Low levels of this vitamin will impair brain function.
Furthermore, eggs contain lutein, a carotenoid pigment that has been linked to improved visual function and mental health.
However, you need to eat the whole egg – not just the egg white – for the food to work as a brain tonic.
6. Avocado
Avocados are rich in lutein, a carotenoid that builds up in the brain and eyes. They are also versatile fruits that can be enjoyed in many ways.
This is considered a very good snack for studying. They also help boost your brain function.
7. Fish
Omega-3s are essential fats that play an important role in brain health. They are concentrated in fatty fish. It’s also a great source of other brain health-promoting nutrients like vitamin B12 and selenium.
8. Radish
Radishes are rich in nitrates, which when in the body will convert into nitric oxide. This substance plays many important roles in your health, including increasing blood circulation, improving brain function.
9. Red, orange, dark green vegetables
Red, orange and green vegetables, including peppers, carrots and broccoli, spinach… contain many beneficial plant compounds, the carotenoid pigments, lutein and zeaxanthin have been shown to be beneficial for the body. mental activity.
Therefore, before each exam day, do not forget to add these healthy foods to your diet.
What should students not eat before the exam day?
According to MSc. Doan Thi Tuong Vi (Former Head of Nutrition Department, Hospital 198), there are 2 groups of foods that soldiers should not eat before important exam or test days. That is:
1. Processed foods
Food such as sausages, ham, smoked meat… contain a lot of salt and preservatives. Eating these foods will make you thirsty, lack of alertness.
2. Tea, coffee, energy drinks
These drinks contain stimulants that make the heart beat faster, urinate a lot causing dehydration, insomnia, headaches, and are very harmful to the brain. Therefore, before important exam dates should not be used.
at Blogtuan.info – Source: Afamily.vn – Read the original article here
