What to eat to improve your memory during an exam

He brain

He organ responsible for processing information, control organism’s functions and regulate our emotions. Its capacity essential do daily homework effective and have good Academic progress.

concentration How Memory are important aspects cognitive activity and fundamental in exam time to obtain the expected results.

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Belem Candia

The truth is that during intensive training, nerves and hours without rest in front of books, it’s quite normal to neglect them feeding.

However specialists They guarantee that diet acting essential when demonstrating academic skills. Therefore, it is important to pay attention to food that enter the body every day.

For this reason, they note that there are a number of nutritional properties these cannot be missed because they somehow influence positive about him brain functioning and increase cognitive functionsmostly at this stage.

Below we will tell you which foods are rich in nutrients and help improve memory:

• Omega-3 fatty acids: They improve brain function and protect against cognitive decline. They are present in walnuts, chia seeds and fatty fish such as salmon, tuna, sardines.

• Antioxidants: Vitamin C, for example, helps protect brain cells from damage caused by free radicals and is important for nerve function. Foods rich in antioxidants are berries, citrus fruits, nuts and spinach.

• Vitamin B complex: This nutrient is a key nutritional supplement because it helps maintain a healthy brain and improve memory. Products such as eggs, meat, fish, legumes, nuts, seeds and green leafy vegetables They are sources of B vitamins.

• Vitamin E: This antioxidant helps protect brain cells, so daily intake nuts, seeds, spinach, broccoli and vegetable oils This is important for cognitive function and overall health.

• High quality proteins: This type of nutrient promotes the production of neurotransmitters needed for learning and memory. Therefore, it is extremely important to consume lean meat, fish, chicken and eggs.

• Complex carbohydrates: provide the brain with constant energy, which is why foods such as oats, brown rice, quinoa, legumes and sweet potatoes They must be present in the diet.

• Water: Staying adequately hydrated is critical for cognitive function. Therefore it is important to take water, green tea, herbal teas, fruits and vegetables. rich in water, like cucumber and watermelon.

Therefore, to improve your memory during an exam, you need to maintain eating a healthy diet rich in omega-3s, antioxidants, foods rich in protein and carbohydrates, and vitamins B and E.

In addition, its intake should be accompanied by regular drinking of water and other habits such as Quiet rest, exercise and good stress management to enhance its effect on the brain.

On the other hand, experts recommend avoid fried foods because they can produce brain inflammation and decreased concentration it is necessary to pass exams in the academic field.

ultra-processed foodswhich are characterized by high cost added sugars, sodium and saturated fatshould also be avoided because affect memory and performance.

It should be noted that such eating habits are due to maintain long term and not only include them in the moments before taking the exam, because They promote nervous system development, promote optimal health and improve quality of life.

This information in no way replaces a doctor’s diagnosis or prescription. It is important to consult a specialist when symptoms appear and never self-medicate.