Nutrition is essential for all of us to achieve optimum health, longevity, and peak brain performance. In many cases, students make common mistakes during crucial moments by eating poorly and unhealthily. According to various studies, what you eat has a direct influence on your education. When a student is well-nourished, he/she will focus and produce quality work. Here is a proper diet for all students to eat smart to study for best grades.
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Best breakfast for the student
?Breakfast is an essential meal for starting your day. Research has it that making sure students have the right nutrition and hydration for breakfast is vital in achieving exceptional academic performance. Therefore, the main question most students ask themselves is, what is the best diet for breakfast? For a nutritious breakfast, include whole grain bread, rolled porridge oats in your mix for slow-releasing of energy. Also, a breakfast that contains protein such as eggs, milk or yoghurt is helpful to make you satisfied for long (Ifeoma Chime, 2017). According to Essayzoo, a lot of stress can lead to poor performance in your exams. To boost your brain during exams, ensure to have breakfast which incorporates fatty acids, Omega-3 fats-based foods such as oily fish. Incorporate fruits and vegetables in your diet that are rich in antioxidants, e.g. Berries, prunes, and apples (Dr Alex Richardson, n.d.).?
Foods that help focus better
?Having good health and focus on your activities is vital in your studies. It is not easy to maintain a balanced diet since various foods complement each other, i.e. no single food is capable of providing all nutrients. Fats are a good source of energy and support cell growth. Omega-3 fats from oil-rich fish and seafood are good examples of good fat, avoid too much omega-6 based foods like high oil vegetables and seeds. Good sources of fibre such as vegetables and carrots can help you prevent energy peaks due to slow digestion (“Brain Food”, 2013).?
Foods rich in iron, such as dark green leaves of vegetables, are essential to make your brain active and focus. Fresh fruits such as apples, pears, oranges, and bananas will provide fibre as well as high quantities of essential vitamins. As explained before, proteins are also crucial for sustained energy to help students focus on their studies. Whole grain bread and porridge help to maintain the required sugar-levels (Kelly Bejelly, 2020). Mixing whole-grain porridge with some peanut butter helps to activate essential brain pathways.
Drink a lot of water
?You cannot take away water from every meal. It is a significant component, and every diet is incomplete without water. Drinking plenty of water helps you to remain focused on your daily activities. Issues that may limit your daily attentiveness and concentration, such as headaches and tiredness may result from dehydration (Deane Alban, 2019). Develop a habit of drinking a lot of water early in the morning as a way of keeping your body fresh and alert.?
You can also carry a bottle of fresh water to class if it?s possible. It is essential to consider other important drinks such as coconut water, milk, and fruit juices as a way to keep since they contain considerable amounts of water content (Shobha Shastry, 2019). At the same, avoid energy drinks that have high sugar content as they result in energy peaks and troughs. It is also true that one should consider drinking water when they feel hungry and fatigued as a way of catalyzing your brain cells.
Eating before night’s sleep
You should ensure to have enough hours of sleeping to help in boosting your memory and making your memory neurons responsive. Study shows that students who have enough sleep perform better than those who sleep less. Your sleep is mainly influenced by what you consume or drink before going to bed. After day?s activities, you may feel fatigued and less energized, you should consider recharging by eating something good before starting evening studies. Avoid having heavy meals at least three hours before bedtime since you may interfere with your sleep (Dr Alex Richardson, n.d.).?
A serious student will consider small amounts of high-fibre whole-grain porridge or a glass of warm milk immediately before bedtime that will help you sleep better. Some drinks high in caffeine, including tea, coffee, cola, and chocolate are not right since they increase energy peaks and troughs, thus giving you poor sleep. You can also take a glass of water before sleeping to help you relax. WriteMyEssayÂ advises to hold that fruits are essential providers of antioxidants, minerals, and essential vitamins. Fruits are high in fibre content and low in bad fats which prevents one from gaining weight (Kelly Bejelly, 2020). Therefore, students can take fruit(s) before sleeping to help in relieving fatigue.
Eating good food is essential for your health and body, especially when you are preparing for exams or handling your assignments. Good food and drinks help to boost your energy, making you concentrate and grasp whatever you are reading. Above all, water is the primary source of nutrition in every diet; drink enough water every day. Eating an unbalanced food and dehydration can lead to poor performance in academics.