Oman – Along with the preparation for the semester exams, many experts and experts recommend that students focus on the quality of their nutrition and organize their meals, as this plays an important role in their concentration and success. What are the most important nutrients a student needs? What foods should he stay away from? How is the food arranged?

How does proper nutrition help students maintain their health?

Nutritionist and Food Secretary Shad Yasin stresses the importance of not underestimating the fuel power students consume when preparing for an important exam at school. Unfortunately, most of them skip breakfast or stick to sugary foods on exam day. That gives them a quick burst of energy, followed by a sharp decline.

And in an interview with Al-Jazeera Net, he added: Research shows what students eat in the 12 hours before an exam, so test takers should start preparing and eating the day before.

What are the most important foods to improve brain health?

Yasin points out some foods to eat before an exam to improve brain health, including omega-3s to prepare for the exam, maintain concentration and general alertness, as well as dark. Fruits and vegetables for antioxidants, and the darker the fruit or vegetable, the healthier it is because increasing their content of antioxidant pigments, studies show that antioxidants can improve brain and memory aging and help remember important facts. Statistics.

Omega 3 is found in seafood such as fish and shellfish, flaxseed oil, soybeans, canola oil and chia seeds.

To boost students’ antioxidant levels, Yasin recommends eating the following foods before exams: cranberries, grapes, red beans, black beans, artichokes, peaches and apples.

What foods give students energy?

Yasin showed that the brain uses sugar for fuel, but the simple sugars in soft drinks and candies are burned very quickly. Therefore, the student should choose complex carbohydrates to provide sustained energy, because they are the foods that provide sustained and long-lasting energy. Period.

Some of the complex starchy foods to eat before a test include whole grains and oatmeal, which are good choices for a pre-test breakfast, fresh fruits and vegetables, beans and other legumes, which are important for sustained energy in addition to protein, which means students need more protein-rich brain food. . For test days, eggs and milk etc.

Is it recommended to drink more water?

Yasin believes that hydration is as important as eating during exams, so he advises students to drink plenty of water in the morning and carry a water bottle with them.

Staying hydrated not only helps the student feel more alert and alert, but also reduces test anxiety when they are stressed.

What foods are recommended to avoid during the exam?

In an interview with Al-Jazeera Net, Noura Al-Jabari, a nutritionist and member of the Jordanian Medical Dietetics Association, advises students to avoid eating:

1. fast food
2. Studies have shown that fried foods, which contain trans fats and high levels of saturated fat, cause a decline in students’ test results because they affect perception and concentration.
3. Sugars, which can lead to poor memory and concentration in the long run.
4. Caffeinated beverages can negatively affect students’ sleep, reduce their concentration during exams, and increase symptoms of anxiety and depression.

Does frequent consumption of sweets and chocolate affect students’ attention?

Eating too many sweets and chocolates increases blood glucose levels, which helps students lose alertness and focus and causes memory impairment and inhibitions, Al-Jabri says. Mental capacity.

It also leads to ADHD because it reduces the production of brain-derived neurotrophic factor (BDNF), one of the most important neurotrophins in processes such as learning, memory and thinking.

According to Al-Jabri, inappropriate doses of this substance have been found to cause cognitive impairment and mood problems, not to mention high blood sugar.

What are the most important tips for students who suffer from anorexia?

Al-Jabari encourages students to eat small meals every two hours, focus on a variety of foods that are essential for the body’s health, such as proteins, carbohydrates and fats, and drink plenty of fluids, such as water and fresh juices. Feed them to prevent dehydration, increase their appetite and encourage them to eat.

It is recommended to add flavors and spices to the food, as they open the appetite, and to eat sweets and chocolate in moderation, not to eat them before mealtime, in addition to exercise, to take nutritional supplements. Necessary, but only after consulting a doctor.