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Your children’s diet before their tests or examinations plays an extremely important role in determining their performance.

As parents, you need to make sure that your children’s meals is of adequate nutrients, especially during the big day.

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I am sure some of you will go to the extent of feeding your children with supplements like the BRAND’S® Essence of Chicken or ginseng before their examinations to ensure that they are in good condition when they sit for their paper.

These supplements can be costly for some parents.

Hence, this article will provide your children with ten affordable alternatives that can be consumed even on a normal day which will increase their learning efficiency.


#1: Whole Grains

Breakfast is your most important meal of the day as it is essential to start your day well in order to stay focus throughout the day.

Skipping breakfast is unhealthy as this increases the chance of contracting obesity, hypertension and diabetes.

Research has shown that consuming whole grains first in the morning can help to sustain better mental focus throughout the day as compared to consuming a breakfast containing refined carbohydrates like white rice, white bread or white flour which are used in many baked goods, breads and pastas.

Hence, most nutritionists recommend consuming whole grains like oatmeal for breakfast.


#2: Eggs

Some people refrain from consuming egg yolk as it contains high cholesterol.

However, experts recommend consuming the entire egg as it provides a dense source of Omega-3 fatty acid DHA. Adequate omega-3 intake has a favourable impact on one’s memory and mood.

In addition, eggs also contain choline, which helps to maintain healthy brain cell membranes.

Thus, it is recommended to consume eggs during breakfast too.


#3: Fatty Fish

Similar to eggs, fatty and oily fish contain omega-3 fatty acids, a compound which improves a person’s memory and mood positively as well as help rebuild brain cells.

People who do not consume enough of this compound have a higher propensity to have poor memory, mood swings and fatigue.

You should choose between salmon, trout, mackerel, herring, sardines, pilchards and kipper as these are fishes which are full of omega-3 fatty acids.


#4: Leafy Green Vegetables

Leafy green vegetables are rich in antioxidants and carotenoids which boost a person’s brain power as well as help protect his or her brain.

In addition, they also contain Vitamin B which help improve one’s memory, focus, and overall brain health and power.

Lastly, these vegetables also contain folic acid which enhances one’s mental clarity.

Thus, I am a strong advocate of consuming spinach which is the healthiest choice among all the healthy green vegetables.


#5: Blueberries

Blueberries are not only rich in antioxidants, they also boost one’s memory.

I recommend that you consume fresh, ripe blueberries instead of sugary sweets when you crave for snacks.


#6: Bananas

Bananas are not only sweet and delicious, they also help boost a person’s concentration.

They contain potassium which is responsible for keeping your brain, nerves, and heart in optimal condition.

You should consume bananas before an examination as research has shown that students perform better when they did this.


#7: Water

Research has shown that thirst and dehydration results in fatigue.

Drinking coffee or energy drinks will only ease people’s thirst temporarily. However, this tends to dehydrates them further and will cause them to feel worse later.

Hence, always hydrate yourself with water whenever you feel thirsty. You can squeeze some fresh lemon into your cup of plain water to improve its flavour.


#8: Green Tea

Even if you are feeling sleepy, avoid consuming coffee as overconsumption of caffeine can cause headaches which have adverse effects on your concentration.

On the other hand, green tea contains a reasonable amount of caffeine that is balanced by amino acid theanine which improves a person’s mental alertness and concentration.

Hence, try consuming green tea instead whenever you feel tired.


#9: Dark Chocolate

Similar to green tea, dark chocolate contains a small amount of caffeine which increases a person’s mental alertness.

In addition, it also contains magnesium, which stimulates the release of endorphins and serotonin, which help people relax and have a positive effect on their mood.

However, do not overconsume dark chocolate.

Consume dark chocolate in smaller doses or drink cocoa to significantly boost your concentration level.


#10: Gums

Gums are technically not food.

They have a positive impact on a person’s focus psychologically.

Studies have shown that people who chewed a gum when carrying out a stressful task will be more alert than when they execute the task without gum.

Hence, you can try sucking a chewing gum whenever you feel stress to improve your mental focus.


In conclusion…

The aforementioned poultry products, meat, vegetables, fruits and beverages are some examples of food which can help improve your attention span and memory strength, boost your morale, help you relax as well as reduce fatigue.

Consuming these food will cause you to be in the optimal physical and mental condition for effective learning.

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