Nutrition And Your Studies – Good Food
Good food choices make a difference!
Eating the correct food can improve your studying, whereas eating the wrong food can seriously affect your ability to study well.
It is important to choose foods that have essential nutrients in them, as these can help your brain work to its optimal level.
Our brains need Essential Fatty Acids to function well. These are found in oily fish such as sardines, pilchards and salmon.
The B-vitamins improve brain activity. These can be found in whole-grain cereals and breads, rice, nuts, milk, eggs, meat, fish and leafy green vegetables.
Foods high in protein sustain your energy for a longer period of time, so that you do not quickly become hungry again. These include meat, fish, eggs, dairy products and nuts. You could whip up a healthy snack of plain yoghurt with chopped fruit in it, or a cheese sandwich made with whole-wheat bread.
Calcium and magnesium are important for healthy bones, but also help the brain and nervous system to function well. Dairy products, green vegetables, nuts, seeds and whole grains are good sources of calcium and magnesium.
Trace minerals such as iron and zinc aid concentration. Nuts, seeds and meat are good sources of these.
Choosing healthy food and snacks
Foods that are brightly coloured, such as tomatoes, carrots, green salads and vegetables, pumpkin and strawberries have higher nutritional value.
The following items make good choices for super-healthy foods:
- Almonds contain a variety of vitamins, minerals, proteins and monounsaturated fat (healthy fat).
- Blueberries improve memory and learning. They contain Vitamin C, fiber and anti-oxidants called flavonoids
- Pineapple is an excellent source of vitamins and minerals.
- Whole-wheat snacks provide fibre and carbohydrates to give you energy.