According to Harvard, this is the vitamin you should take during exams.

Without a doubt it’s time Exams This can be very stressful for those still in the learning phase. And during this period, many of you must study various subjects, memorize a large amount of information, and also think about how to achieve the best results.

And to help students who are in this process, the prestigious Harvard University conducts various studies that can provide information on how to improve the academic performance of its students.

Thus, they found that, in addition to adequate rest, having enough nutrients is vital for achieving the best results in the tests, and among the many tests that exist, the institution indicated that one in particular stands out,

We are talking about vitamin B, or more precisely, the wide variety of vitamins belonging to the B vitamin group, each of which has different functions, many of which are vital for good brain function and sufficient energy for mental effort. students do during this period.

Thus, vitamin B is a group of water-soluble vitamins that play a critical role in cellular metabolism. energy production and general health. Each B complex vitamin has specific and unique functions.

Here are some of the main benefits of individual B vitamins that help a lot during exams.

• Vitamin B1 (thiamine): Helps in converting carbohydrates into energy. It is necessary for the functioning of the nervous and muscular systems.
• Vitamin B2 (riboflavin): Participates in energy production. It acts as an antioxidant, protecting cells from oxidative damage. This is important for skin and eye health.
• Vitamin B3 (Niacin): Helps in converting food into energy. Promotes healthy skin, nervous system and digestive system. It is involved in DNA repair and the production of steroid hormones.
• Vitamin B5 (pantothenic acid): It is necessary for the synthesis of coenzyme A, which is involved in the metabolism of carbohydrates, fats and proteins. Helps in the production of sex hormones and stress hormones.
• Vitamin B6 (pyridoxine): It is involved in the production of neurotransmitters such as serotonin and norepinephrine. Helps in the formation of red blood cells. It is critical for amino acid metabolism.
• Vitamin B7 (biotin): It is involved in the metabolism of fats, carbohydrates and proteins. Promotes healthy skin, hair and nails.
• Vitamin B9 (folic acid): It is necessary for the synthesis and repair of DNA and RNA. It is critical for producing red blood cells and preventing anemia. This is vital for healthy fetal development and the prevention of neural tube defects.
• Vitamin B12 (Cobalamin): Helps in the production of red blood cells. This is important for proper neurological function. Participates in DNA synthesis and metabolism of fats and proteins.

Each of these B vitamins work together and are critical to maintaining good overall health. A deficiency of any of them can lead to specific health problems. Therefore, it is important to make sure you are getting enough of these vitamins through a balanced diet or supplements, under the supervision of a doctor if necessary.

Considering the above, during the exam period, try to include additional portions in your diet:

• Whole grains (brown rice, oats)
• Legumes (beans, lentils)
• Pork
• Seeds and nuts (sunflower, walnuts)
• Dairy products (milk, cheese, yogurt)
• Eggs
• Avocado
• Green leafy vegetables (spinach, kale)