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What are the best foods to eat before an exam?

Your child probably isn’t worrying about what she eats before an exam; however the brain requires quality nutrition in order to ensure it performs at its best.  Eating a healthy, balanced diet every day is important for enhancing mental activity.
 
Follow our checklist for the best brain foods:
 
Proteins
Eggs, beans, seeds and nuts are rich in protein which the body uses to produce amino-acids.
Amino acids are precursors to the neurotransmitters which help you to maintain mental activity and motivation. Eggs, 100ml of cottage cheese of a 150g carton of yoghurt are all wonderful ways of ensuring approximately one third of your daily protein requirement.
 
Omega-3 Fatty Acids
Omega-3 oils are essential to human development and survival and fresh-water fish is packed full of them. This nutrient is an absolute requirement for learning, concentration and memory, so to ensure your brain is getting an adequate supply, eat lots of salmon, sardines, nuts like cashews or walnuts. Your child could also take omega-3 supplements.
 
Here are the foods your tween should avoid at all costs:
 
People frequently opt for carbohydrates for a quick boost in energy. However, carbohydrates stimulate the production of serotonin that actually quiets the brain and triggers feelings of calm and relaxation. Encourage your child to have a slice of wholewheat bread as opposed to snacking on processed snack bars which  contain added sugars, appearing on the labels as fruit juice concentrate, corn sweetener, malt syrup, or brown sugar. These are all equivalents to sucrose. Overloading on coffee and sugar-laden soft drinks can cause nervousness and also interfere with the ability to focus. The best way to stay hydrated is to drink plenty of water throughout the day.
 

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