Acing Board Exams with the Power of Nutrition

As the clock ticks down to March’s 10th and 12th board exams, preparation goes beyond textbooks. Step into the world of nutrition and lifestyle, where smart choices can turn a groggy cram session into an energized study marathon. This blog is your go-to guide not just to pass but to excel in those critical exams!

Nourishment for Optimal Academic Performance

Brain Alertness and Concentration: Envision your brain as a high-performance engine and your food as its premium fuel. Let’s dive into the key nutrients that can supercharge your cognitive abilities.

1. Carbohydrates: The Energy Source

Balancing Adequacy, Quality, and Distribution:

• Powering the Performance: Carbs take center stage as the source of energy, partnering with your brain to provide the necessary fuel for a dynamic study session.
• Harmony in Moderation: Just like a well-choreographed dance requires balance, so does your carbohydrate intake. Moderation is key. Spread your carb consumption throughout the day, ensuring a steady rhythm of energy to keep your mind in sync with the demands of your study routine.

Choosing Carb Sources:

• While Preparing (Complex and Nutritious): Visualize a nutrition-packed feast, a composition of whole grains like brown rice, lentils teeming with protein, and an assortment of vibrant vegetables, including the nutritional powerhouse spinach. This diverse compilation caters to your body’s need for sustained energy and essential nutrients during the preparation phase.
• Before Exams (Quick Energy – A mix of easily digestible carbohydrates and some fiber-rich components): Now, think of a rapid brain-boosting bite – a concoction of easily digestible options. Opt for a handful of nuts and fruit, providing a swift yet wholesome energy kick to keep your mind sharp and alert just before you step into the exam room!

2. Proteins: The Brain’s Avengers

Cognition, Memory, Alertness:

• Cognitive Heroes: Proteins and their amino acids are the unsung heroes, boosting cognition, and memory, and keeping you alert during study battles.
• Amino Acid Marvels: Within proteins, specific amino acids play key roles. For instance, tryptophan aids in serotonin production, enhancing mood and focus. Tyrosine, on the other hand, supports the production of dopamine and norepinephrine, which are crucial for alertness and cognitive function.

Masala Twist:

• Picture a Hearty Bowl: Imagine indulging in a steaming bowl of chickpea curry (Chana Masala), a protein-packed, brain-boosting delight! The combination of chickpeas and spices not only satisfies your taste buds but also provides the essential amino acids your brain craves for optimal function.

3. Crucial Vitamins: The Brain’s A-Team

D, E, B, and C:

• Vitamin D: The mood lifter and energy booster – step out for sunlight or include vitamin D-rich foods like fortified dairy and eggs and of course. – plenty of sunshine.
• Vitamin E: Guardian of cognitive function – found abundantly in nuts like almonds and hazelnuts.
• B Vitamins (Especially B12): Memory’s best friends – enjoy a plate of fish curry for a B12 boost.
• Vitamin C: The immune system’s superhero during stress – relish guavas, amla, or citrus fruits.

4. Fats: The Good, the Better, and the Brainy

Balancing the Scales:

While fats are often associated with excess, it’s crucial to strike a balance. The quality of fats matters as much as the quantity.

• Opt for unsaturated fats, like those found in almonds and sesame seeds, which contribute to overall well-being without compromising brain health.
• Enter omega-3 fatty acids, the superheroes of brain function. Found abundantly in flaxseeds and walnuts, these essential fatty acids play a pivotal role in brain structure and function. They are linked to improved cognitive function, memory, and mood regulation.

5. Minerals: The Brain Builders

Iron, Zinc, Selenium, Calcium, Magnesium:

• Iron: Preventing the rust of deficiency and anemia – indulge in spinach (palak) and fenugreek (methi) for an iron-rich diet.
• Zinc, Selenium: The security detail for brain health – explore pumpkin seeds and kidney beans (rajma).
• Calcium and Magnesium: The architects of growing minds- embrace dairy like milk, curd and paneer.

6. Lifestyle Enhancers: The Extra Fun

Exercise:

• Study Dance Break: Imagine a short dance break during your study time to shake off mental tiredness. Try enjoyable activities like dancing, listening to music, playing games, or doing sports to make studying fun.

Sleep: The Big Rest:

• Relaxing Nighttime Routine: Sleep is like your brain taking a break, getting ready for the next day’s learning. Enjoy a calming cup of cinnamon or chamomile tea before bed to help you relax. Aim for 7-8 hours of sleep each night.

Caffeine: Friend or Foe?

• Balancing Act: Caffeine is like a sometimes unpredictable friend – a little is good, but too much can make you jittery. Enjoy a cup of milk coffee or tea in moderation to stay alert during your study sessions

7. Functional Foods and Phytonutrients: Nature’s Treasures

• Cinnamon, Turmeric, Javitri, Pepper, Chillies, Almonds, Walnuts, and More. Beyond flavors, these wonders are nature’s gifts, brimming with antioxidants and brain-boosting properties.

• Spices and Nuts: These aren’t just flavors; they’re functional wonders, packed with antioxidants and brain-boosting properties.

• Food Sources:
• Ginger: Found in dishes like adrak ki chai (ginger tea) or in ginger-infused recipes.
• Berries: Include locally available berries like strawberries, blueberries, or raspberries in your diet.

8. Scheduling Nutrition and Lifestyle: The Daily Choreography

Here are a few Power packed Snack Recipes for Exam Preparation:

1. Protein-Packed Yogurt Chaat:

Ingredients:

• Thick yogurt (curd) – 1 cup
• Chopped cucumber – 1/2 cup
• Chopped tomatoes – 1/2 cup
• Roasted cumin powder – 1 teaspoon
• Chaat masala – 1 teaspoon
• Chopped coriander leaves – 2 tablespoons

Instructions:

• In a mixing bowl, take a generous amount of thick yogurt.
• Add finely chopped cucumber and tomatoes to the yogurt.
• Sprinkle roasted cumin powder and chaat masala over the mixture.
• Gently toss the ingredients together to ensure an even distribution of flavors.
• Garnish the chaat with freshly chopped coriander leaves.
• Serve the Protein-Packed Yogurt Chaat immediately as a refreshing and protein-rich snack.

This protein-packed snack provides a refreshing and protein-rich boost to keep you energized during study breaks.

2. Omega-3 Rich Almond Chia Pudding:

Ingredients:

• Almond milk – 1 cup
• Chia seeds – 3 tablespoons
• Crushed almonds – 2 tablespoons
• Honey or jaggery for sweetness – 1-2 tablespoons

Instructions:

• In a bowl, combine chia seeds and almond milk.
• Stir the mixture well, ensuring that the chia seeds are fully immersed in the almond milk.
• Allow the chia seeds to soak in the almond milk overnight or for at least 2 hours in the refrigerator.
• Once the chia seeds have absorbed the liquid and formed a pudding-like consistency, give it a good stir.
• Top the chia pudding with a generous amount of crushed almonds.
• Drizzle honey or jaggery over the top for sweetness.

Serve the Omega-3 Rich Almond Chia Pudding chilled, either as a snack or a healthy breakfast option. This omega-3-rich pudding is a healthy and delicious option, providing brain-boosting benefits.

3. Quinoa and Vegetable Stuffed Paratha:

Ingredients:

• Quinoa (cooked) – 1 cup
• Mixed vegetables (carrots, peas, bell peppers – finely chopped) – 1/2 cup
• Whole wheat flour – 2 cups
• Ghee (clarified butter) or oil – for cooking
• Spices: Cumin powder, coriander powder, turmeric, garam masala – as per taste
• Salt to taste
• Chopped coriander leaves for garnish – 2 tablespoons

Instructions:

• In a bowl, mix cooked quinoa with finely chopped mixed vegetables.
• Add cumin powder, coriander powder, turmeric, garam masala, and salt to the mixture.
• Knead whole wheat flour into a dough and divide it into small portions.
• Roll out each portion into a small circle and place a spoonful of the quino-vegetable mixture in the center.
• Fold the edges to seal and roll it out again into a paratha.
• Cook the paratha on a hot griddle with ghee or oil until both sides are golden brown.
• Garnish with chopped coriander leaves.

This stuffed paratha offers a combination of whole grains, vegetables, and protein from quinoa, making it a nutritious and filling snack.

4. High Protein Hummus Veggie Sandwich

Ingredients:

• Whole-grain bread slices – 4 slices
• Chickpea-based hummus – 1/2 cup ( with nuts blended in – Walnuts – 2 tbsp + Peanuts – 2 tbsp
• Sliced cucumbers – 1/2 cup
• Sliced tomatoes – 1/2 cup
• Sliced bell peppers – 1/4 cup
• Fresh lettuce leaves – a handful

Instructions:

• Spread a generous layer of chickpea-based hummus on a slice of whole-grain bread.
• Layer with sliced cucumbers, tomatoes, bell peppers, and fresh lettuce leaves.
• Top with another slice of bread to create a delicious sandwich.

This protein and veg-rich sandwich provides a balance of nutrients, with the chickpea-based hummus offering high protein content and healthy fats for sustained energy.

Enjoy this flavorful and protein-packed hummus veggie sandwich as a satisfying snack during your study sessions!

Enjoy the journey of nourishing both your body and mind!

Eat robustly by including a variety of foods, preferably homemade rather than processed. Nourish your brain, attention, and body by making mindful choices in your diet. A diverse and homemade approach to eating ensures you receive the essential nutrients needed for optimal academic performance.

Nutrition and lifestyle are not just choices; they are strategic moves for academic success. What you eat and how you live impact your energy levels, focus, and memory. Your journey to acing those exams starts with what’s on your plate and how you live. Here’s to your success!

For personalized guidance and consultations, feel free to reach out to us at NutritionwithVibha.

Wishing you all the best for your exams!