Διάβασμα, εξετάσεις και διατροφή.
Pupils and students, especially during exam periods, have high nutrient needs due to increased mental demands and intense stress and must be properly nourished.
What are their nutritional needs and what nutrients can provide them with better mental and physical performance?
In times of great mental stress, increased stress and intense stress, certain nutrients play a particularly important role…
- Unsaturated fatty acids: are the building blocks of nerve cells, which nourish and protect. They also help fight stress and improve mood. Fat fish, olive oil, tahini, nuts, egg yolk, avocado and non-hydrogenated vegetable fats and oils are their healthiest sources.
- Amino acids: absolutely necessary for the biosynthesis of neurotransmitters, chemicals that affect the proper functioning of the brain. A particularly useful amino acid for the mentally retarded student is tryptophan, a precursor to serotonin. Normal serotonin production is associated with good mood, stress reduction, toning and memory function. Tryptophan is mainly found in pasta, turkey, dairy (especially cheeses), fish, legumes and nuts.
-Antioxidantshelp the body deal with the overproduction of free radicals, harmful substances that are created in larger quantities during periods of intense stress, such as the test period. Large amounts of antioxidants are found mainly in fresh fruits and vegetables, foods that should never be missing from the daily diet.
- Vitamins B: contribute to the proper functioning of the nervous system, to the reduction of mental fatigue, to the better metabolism of carbohydrates and to the increase of energy levels. They are mainly found in raw cereals, legumes, nuts, dairy products, meat, fish and vegetables.
- Glucose: comes from carbohydrate metabolism. It is the only source of energy for the brain and therefore needs more than anything else for those who read intensively. Dandelion bread, oatmeal, dark rice, pasta, whole grain breakfast cereals, potatoes, legumes, fruits, vegetables and honey are the best sources of beneficial carbohydrates.
- Magnesium: contributes to the relaxation of the nervous system, while at the same time increasing self-concentration and resistance to fatigue. In case of insufficient intake, stress hormones increase significantly, which can intensify irritability or cause depression. Rich sources of magnesium are green vegetables and also legumes, nuts, whole grains, bananas, avocados, rice, wheat, spinach, mushrooms and dark chocolate.
- Iron: necessary for oxygenation and proper brain function. Prolonged iron deficiency can cause inability to concentrate, irritability, nervousness and learning difficulties. The most digestible sources of iron are liver and red meat. Quantities of iron are also found in poultry, fish, eggs, breakfast cereals, dried fruits, nuts, legumes and dark green vegetables.