If your child is preparing for KCSE or any other exam, you need their brain to perform at peak performance to ensure you score highly. When studying for exams, the goal is to concentrate in order to process new information and retain it. As the saying goes, ‘you are what you eat’ the same applies to the brain. Some foods boost the brain’s performance.
You can help your child prepare for exams by feeding them food that keeps them alert, boosts their ability to process new information, and enhances their memory. Here are some of the best brain foods for studying for exams that you can incorporate into your family’s meals.
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Image from https://drhoffman.com/article/leyla-weighs-in-its-national-nutrition-month-a-reminder-to-eat-healthy-all-year-long/ Citrus Fruits
Not only are citrus fruits yummy, but they also contain antioxidants, which help produce neurotransmitters. Citrus fruits like oranges, tangerines, and lemons also contain flavonoids, which boost the brain’s performance. Luckily, citrus fruits are easily available and affordable, so you can include them as regular snacks. Additionally, they contain vitamin C, which is good for your brain and has general health benefits.
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Berries
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raspberries. Image from https://www.arborday.org/trees/fruit/care-raspberry.cfm
Berries contain flavonoids, which enhance blood flow in the brain. They also improve working memory and concentration. Berries also have very high antioxidant properties. Blueberries are considered a nutritional powerhouse, but you could also get strawberries and raspberries. They can be eaten raw or added to smoothies or fruit salads.
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Avocados
Processing new information is important when studying or preparing for exams. Avocados are a good source of folate, which aids in the production of neurotransmitters. They also contain monounsaturated fats, which enhance neuroplasticity, which is the brain’s ability to consume and process new information and experiences.
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Beans
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Beans are laden with fibre, folate, and omega-3 fatty acids. Their nutrients help keep the brain alert and provide sustained energy since they have a low glycemic load. Beans are also readily available and a regular part of many people’s diets, making them an easy food to incorporate into your meals.
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Dark Chocolate
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Looking to give your child a treat? Get them dark chocolate. Dark chocolate contains flavanols, which help improve brain function, concentration, and memory. Unfortunately, the benefits have only been observed in dark chocolate, not white chocolate.
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Eggs
Eggs are another food to add to your meals when studying for exams. Yolks contain choline, which helps the brain communicate and store memories. Eggs also contain omega-3 fatty acids and proteins that provide energy to the brain and boost your mood. This is an ideal food because it’s readily available and versatile, making it a great addition to many meals.
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Leafy greens
As a parent, you probably already insist on kale, spinach, and collards in daily meals, but here’s one more reason to keep doing it. Leafy vegetables contain several nutrients, including folate, which is good for the brain. Leafy greens also contain vitamin K, which is known to increase brain function. Further, vitamin K also slows cognitive decline, making it beneficial to other members of the family too. Adding leafy greens, including broccoli, kale, spinach and collard greens as well as traditional veggies like stinging nettle, jute mallow (mrenda) help the brain stay alert.
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Oats
When preparing for a test, a bowl of oats is a good way to power up. Oats have a low glycemic index, which gives the brain sustained energy. Oats are also rich in antioxidants. You could also make oat recipes that incorporate other foods that are good for the brain, like bananas and nuts.
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Bananas
A banana is a good snack when studying for exams. The popular fruit gives energy and contains an amino acid that helps boost one’s mood. Reading for exams can be tiring and stressful, and bananas can help with both. It’s easy to have bananas in the house, and you can make fun meals with them too.
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Nuts
Nuts are a favourite for many. Adding nuts to the snack list while studying for an exam is beneficial since they contain zinc and vitamin E. The nutrients in nuts help with memory and neurotransmission, making it easier to consume information. Peanuts, walnuts, almonds, and macadamia have nutrients that are beneficial to the brain.
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Fatty Fish
Fatty fish contains omega-3 fatty acids, which enhance memory, learning, and blood flow in the brain. Examples of fatty fish you can find in Kenya include sardines (dagaa/omena), Nile Perch (mbuta), trout, tuna, and salmon. For children in boarding schools, omega-3 fish supplements could be an option. 6 Health Benefits Of Eating Foods Rich In Omega 3 Fatty Acids And Their Sources
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Turmeric
Incorporating turmeric in your meals helps the brain process information by enhancing neurotransmitters and neuroplasticity. Turmeric also has antioxidants.
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Tea
Various types of tea help the brain’s function. Tea contains L-theanine, which enables one to stay alert. It also has antioxidants. However, it’s essential to limit the number of cups of tea that one takes.
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Water
Water is an excellent choice when studying for exams. It not only boosts energy but it also aids the production of neurotransmitters. It also helps with increasing blood flow to the brain. Water is also good for your general health. You could encourage your child to take water. 7 Tricks For Keeping Yourself Hydrated Every Day
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Healthy Foods For The Brain During Exams
Eating foods with amino acids, glucose, unsaturated fats, and antioxidants is beneficial to the brain in the short term. However, these foods also contribute to brain health when taken regularly. Incorporating such foods into your daily meals could have positive effects for the whole family.
Tips For Students In Boarding Schools
Unfortunately, it’s not easy to access most of the foods that boost the brain’s productivity in many boarding schools. However, your child could have access to beans, bananas, eggs and clean drinking water depending on their school. Additionally, you could also get them omega-3 supplements to carry to school, vitamin C supplements and cocoa powder, which has some of the nutritional components found in dark chocolate. Be sure to observe the recommended amount of supplements depending on your child’s age and underlying health conditions. You can make sure that during midterm for those in boarding, you give them enough of these foods. If they are allowed to carry fruits and snacks then you can make sure they carry citrus fruits, avocadoes, nuts and berries.
Also, check out
7 Daily Practices That Boost Brain Health
Brain Food: 8 Foods That Promote Mental Health
