In today’s fast-paced world, particularly during crucial times such as board exams, students often encounter significant levels of stress. A balanced diet can play an essential role in alleviating this stress, contributing to both mental and physical well-being. Renowned nutritionist Rujuta Diwekar has shared valuable insights into three specific foods that can help students maintain their composure and focus during these challenging periods.
Importance of Nutrition During Exams
Examinations can be a pressure cooker situation for many students. Insufficient nutrition can lead to a decline in concentration levels, energy, and overall mental health. Eating the right foods is crucial for maintaining focus, reducing anxiety, and improving cognitive function. Rujuta Diwekar emphasizes a few key foods that can enhance a student’s ability to perform their best during exams.
1. Bananas: The Energy Booster
Bananas are a powerhouse of nutrients. Rich in potassium, they aid in nerve function and muscle contraction, which can help reduce the feeling of fatigue. Additionally, bananas contain tryptophan, which the body converts into serotonin, a neurotransmitter that can help regulate mood and reduce stress.
| Nutritional Value of Bananas | Per 100g |
|---|---|
| Calories | 89 |
| Carbohydrates | 23g |
| Fiber | 2.6g |
| Potassium | 358mg |
2. Nuts: The Brain Food
Nuts, especially almonds and walnuts, are rich in healthy fats, protein, and antioxidants. They are known to support brain health, improve memory, and increase cognitive function. The omega-3 fatty acids found in walnuts are particularly beneficial for promoting brain development and reducing anxiety.
| Nutritional Value of Almonds (per 100g) | Almonds | Walnuts |
|---|---|---|
| Calories | 576 | 654 |
| Protein | 21g | 15g |
| Healthy Fats | 49g | 65g |
3. Oats: The Sustained Energy Source
Oats are an excellent source of complex carbohydrates, which provide sustained energy release. They are high in fiber, promoting satiety and reducing unhealthy snacking. The beta-glucan present in oats can also help lower cholesterol levels and support heart health, making it a great breakfast option for exam preparation.
| Nutritional Value of Oats (per 100g) | Value |
|---|---|
| Calories | 389 |
| Carbohydrates | 66g |
| Protein | 17g |
| Fiber | 10g |
Conclusion
Maintaining a healthy and balanced diet is crucial for students, especially during exam periods when the stress levels are high. By incorporating bananas, nuts, and oats into their daily diet, students can improve their focus, energy levels, and overall mental health. Following the guidance of experts like Rujuta Diwekar can be immensely beneficial. A well-nourished body is the foundation for a well-prepared mind, ultimately leading to better performance in examinations.
