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Exams? Time to eat right
WITH EXAMINATIONS upon us, stress levels are rising for millions of students and parents. Mothers are especially worried about the right diet that will help children gain the energy to tide over the strain.Some mothers feel that by giving foods cooked in pure ghee children will have better memory power. This is not true. In fact, oil rich and fried foods make children sluggish. Do not force children to eat extra during examination time or during times of stress.
The right foods
Eating the right foods will keep energy levels up. If the brain gets the right nutrients, children will be able to think quicker and have better memory. They will be emotionally stable, have better coordination skills and enjoy the benefit of improved concentration.
Heavy foods make children lethargic. It causes drowsiness. Light foods that are easily digestible help them think clearly.
Encourage children to drink at least one-and-a-half to 2 litres of water daily so that the body is well hydrated.
Never allow them to go for examinations on an empty stomach. Light foods such as sandwiches, upma, poha, idli, cornflakes and milk and soy beverages are ideal. Children have to be given adequate nutrition with the right amount of calories and protein for growth and tissue repair. High protein foods such as sprouts, soy products, eggs, paneer, milk, fish or chicken should be given. Include milk and curd at least with two meals daily. Spicy and fried foods cause acidity and take a long time to get digested. Small meals and snacks should be provided at regular intervals and it is only prudent to stick to home food. Fats that are consumed must be from a good source and include essential fatty acids such as fish, sunflower and almond oil.
Milk should be consumed along with fruits, buttermilk or lassi instead of tea since too much of tea or coffee hinders the absorption of nutrients.
Vitamins are vital for normal brain and nerve function. Most of the B vitamins and folic acid have specific advantages for the brain and nervous system. Vitamin B1 is essential for healthy brain and nerve cells. It is found in whole grain and enriched grain products like bread, rice and fortified cereals. Vitamin B5 forms a co-enzyme that helps in transmission of nerve impulses. It can be found in meat, poultry, fish, whole-grain cereals, legumes, milk, vegetables and fruits. Vitamin B6 helps convert tryptophan into serotonin, a brain chemical. It can be found in chicken, fish, pork, liver, and kidney, as well as in whole grain cereals, nuts and legumes. Vitamin B12 helps maintain healthy nervous tissue. It is found in eggs, meat, fish, poultry, milk and dairy products. Folic acid is essential for metabolism of long-chain fatty acids in the brain. It is found in bananas, orange juice, fortified cereals, lemons, strawberry, cantaloupe, leafy vegetables, dried beans and peas.
Minerals also play a major role in nerve function. The important minerals are calcium, potassium and magnesium. The major sources of these nutrients are milk and milk products such as cheese, yoghurt, calcium-fortified foods, apricots, avocados, bananas, cantaloupe, grapefruit, honeydew, kiwi, oranges, prunes, cherries, strawberries, potatoes, whole grains, legumes, nuts, green vegetables fish and meat.
It is believed that almonds, apples, cumin seeds, brahmi, figs, dates, grapes, oranges and walnuts, all sharpen your child's memory. These foods invigorate the brain cells and tissues.
A common home remedy for memory improvement is to have a teaspoon of honey with a pinch of finely powdered cinnamon, every night regularly.
MUMTAZ KHALID ISMAIL
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