Good food for better grades

Follow the A+ diet plan to get A+ result in your academic exams

It is that time of the year again when exams are just round the corner and all that matters are grades, grades and more grades. It is a crucial time and a great diet during the year and especially during finals will ensure better performance.

Tips for a good academic performance
Start your day early. Have a glass of water upon waking as the body has had no intake over several hours so you are dehydrated on waking. Drinking water “switches on” your brain and your body to start the day afresh. It is also a nice and gentle way to ease your digestive system to the rest of the day. Water is the best way to prevent and chase away fatigue – be it physical or mental.

The very next thing to eat in your day is a fruit. Go bananas for bananas, which rank high among the best foods you can eat for your brain. It stimulates the release of neurochemicals, which not only calms you down but also boosts your mood, but also helps improve alertness and concentration. Fruits are refreshing, sweet packed with fibre and nutrients and are zero in fat, offering clean energy so you don’t experience the crash that follows consumption of refined sugar.

Smart snacking enhances studying helping you to focus and retain your work. Skip chewing gum instead chew on a mix of sesame seeds, pumpkin seeds, flax seeds and sunflower seeds. You will be feeding yourself a mix of good fats, as well as proteins.

On a similar note, an excellent snack option is nuts. By consuming pistachios, almonds, cashew nuts and walnuts you will munch through a combination of omega 3 fatty acids, omega 6 fatty acids, and a range of monounsaturated fatty acids. Thus, by eating a mix of all these fats, you will be literally feeding your brain. Talking about fats, remember that the traditional Indian fats the mighty coconut and the Cow’s ghee enhance memory. Add it to your food.

Plenty of vegetables throughout the day are your immunity boosters, rebooting the brain. It’s not only about greens it’s also adding your shades of yellow, orange and red as they are packed with beta carotene that recharges your brain. Eating your pumpkin, carrots and apricots should go hand in hand with leafy greens and other vegetables.

Protein foods enhance the brain's production of dopamine, a natural brain chemical that helps one to feel alert. Therefore, it’s vital to have a pulse, beans, sprouts, peas, curd, paneer, tofu, egg or even the occasional oily fish with your meals.

Revive yourself by hydrating with water the best pick me up, followed by coconut water a natural electrolyte containing essential minerals. Choose your beverages well by ensuring caffeine and sugar should be kept to a minimum.

Avoid energy drinks, fruit juices, aerated drinks, frappuccinos and milkshakes as they actually create havoc in the brain. It causes the nerve cell to raise the level of stress hormone keeping one anxious, scared, angry or nervous, increasing palpitations boosting blood pressure and heart rate plus slowing down your reflexes. Those wishing for a caffeine kick can switch to herbal tea or green tea as both are rich in nutrients and antioxidants.

Up your vitamin levels to boost your energy and mood, especially your Iron, D, B and C vitamins. Beet, prunes and leafy greens should be had for iron. Lemon, oranges and guava should be had for vitamin C. Whole grains and dairy products should be had for vitamin B. Bask in the sun for some vitamin D.

Let us not forget a good night’s sleep. When the brain is sleep deprived, language ability and attention suffers. Sleep early. Every hour of sleep before 12 is equal to 2 hrs after 12. Memory and concentration are the best first thing in the morning.

White flour, white sugar and fried foods are your nutrient robbers. Be smart and throw them out of your life. Basically, make a schedule. Include your study timings, your sleep timings and your food timings. This way, you will know beforehand what you’re going to do with your day. Regulating your food habits and making sure you stick by it will reduce stress and help you to work optimally!