“There are foods associated with memory and cognitive abilities.”

Interview with Ana Isabel Ramos, nutritionist at La Luz University Hospital, Madrid.

Is it important to eat a balanced diet during the exam?

Without a doubt. An adequate diet provides the energy and nutrients needed to maintain concentration, memory and proper performance.

What products should be included?

It is important to include foods rich in nutrients in your diet, such as: iron: lean meats, legumes, spinach and fortified cereals; B vitamins: present in foods such as whole grains, nuts; lean meat: chicken, fish, eggs, legumes; Omega-3: fatty fish such as salmon, walnuts, chia seeds; fruits and vegetables; healthy fats: avocado, olive oil, nuts and seeds, which help support brain health.

Which one should I keep?

During exams, it is best to avoid foods that can negatively affect your concentration. Some examples that are best avoided include: processed foods that are high in fat; Simple sugars, such as sweets and soft drinks, can cause bursts of energy followed by a crash that affects concentration.

But is it true that there are foods that improve memory?

Yes, some foods have been linked to improved memory and cognitive function. These foods often contain key nutrients that support brain health and nerve cell communication. Some of these foods include: Fatty fish: such as salmon, herring and mackerel, which are rich in omega-3 fatty acids, important for brain health and cognitive function; Brightly colored fruits and vegetables, such as berries, grapes, spinach and carrots, are rich in antioxidants that can protect brain cells from oxidative damage; Nuts and seeds: such as walnuts, almonds, chia seeds and flax seeds, which are rich in healthy fats, antioxidants and vitamin E, which can improve cognitive function; eggs: excellent source of choline, an important nutrient for brain health and memory; Turmeric: This spice contains a compound called curcumin, which has antioxidant and anti-inflammatory properties that may benefit brain health and cognitive function; green tea: contains antioxidants and compounds that may improve brain function and memory. Including these foods in your diet will help keep your brain healthy and improve long-term memory. However, it is important to remember that a balanced and varied diet, as well as a healthy lifestyle in general, are necessary to maintain good cognitive function throughout life.

Regarding drinks…should we resort to or avoid stimulants like coffee and tea?

Coffee and tea can be helpful allies during exams due to their caffeine content, which can temporarily improve concentration, alertness, and cognitive performance. However, it is important to consume them in moderation and pay attention to how they affect your body and your ability to sleep, as excessive caffeine consumption can cause jitters, restlessness and interfere with sleep, which in turn can negatively affect your performance. exams.

If you choose to drink coffee or tea during the exam, it is advisable to limit the amount you consume and not drink it too late in the day so as not to interfere with your sleep. It is also important to stay hydrated and drink enough water, as both coffee and tea can be dehydrating.

Are supplements needed to supplement the diet when brain overload is required?

First of all, it is important to note that supplements should not replace a balanced and varied diet, and it is always best to obtain nutrients from food whenever possible. Here are some examples we may find during exams: Omega-3: Omega-3 supplements, especially those containing the fatty acids EPA and DHA, can help support brain health and cognitive function; B Vitamins: B vitamins, especially vitamin B12 and folic acid, are important for brain function and help maintain high energy levels; Vitamin D: Vitamin D plays a role in brain health and may be linked to cognitive function. This is especially important for those who do not get enough sun exposure; Caffeine. Some people choose to take caffeine supplements instead of coffee or tea to boost energy and focus. If you’re considering taking supplements during your exams, it’s important to talk to your doctor first to determine if they’re right for you and to make sure you’re taking them safely and effectively. Also remember that supplements are not a miracle solution and should complement a balanced diet and healthy lifestyle.

And I believe that exercise is also necessary, it also promotes learning, memory and concentration, right?

Of course, in addition to improving cognitive functions, including memory, processing speed and concentration, exercise before exams can help us cope with stress, increase long-term energy, improve sleep quality, helping us sleep better.