Superfoods for Exam Season: 10 Foods You must add to your Childs’ diet

As a parent or caregiver, you want the best for your child, and one of the most important things you can do is to ensure that they are mentally agile. Mental agility is the ability to think quickly and critically, and it is essential for academic success, problem-solving, and decision-making. 

While many factors contribute to mental agility, nutrition is one of the most significant. The foods that your child eats can have a significant impact on their brain function, and many foods can help to keep kids mentally agile. 

Here are some of the best foods for boosting mental agility in children.

1. Fatty Fish excellent sources omega-3 fatty acids Fatty fish such as salmon, tuna, and sardines are excellent sources of omega-3 fatty acids. Omega-3s are essential for brain development and function, and they have been shown to improve memory and cognitive function in children. A study published in the journal Nutritional Neuroscience found that children who ate fatty fish at least once a week had higher IQ scores than children who did not eat fish regularly. Try to incorporate fatty fish into your child’s diet at least once a week.
2. Berries are a great source of antioxidants Berries such as blueberries, strawberries, and blackberries are rich in antioxidants, which protect the brain from oxidative stress. Oxidative stress can damage brain cells and lead to cognitive decline. In addition, studies have shown that berries can improve memory and cognitive function in both children and adults. One study published in the Journal of Agricultural and Food Chemistry found that consuming blueberries improved cognitive function in older adults. Try to incorporate berries into your child’s diet as a snack or a topping for yogurt or oatmeal.
3. Nuts and Seeds are rich in vitamin E Nuts and seeds are rich in vitamin E, which is essential for brain function. Vitamin E is an antioxidant that protects the brain from oxidative stress, and studies have shown that it can improve memory and cognitive function in children and adults. In addition, nuts and seeds are good sources of protein and healthy fats, which are essential for brain development. Try to incorporate nuts and seeds into your child’s diet as a snack or a topping for yogurt or salads.
4. Whole Grains provide a steady supply of glucose to the brain Whole grains such as brown rice, quinoa, and whole wheat bread are rich in complex carbohydrates, which provide a steady supply of glucose to the brain. Glucose is the primary source of energy for the brain, and it is essential for cognitive function. In addition, whole grains are a good source of fibre, which can improve digestion and promote overall health. Try to incorporate whole grains into your child’s diet as a substitute for refined grains such as white rice and white bread.
5. Eggs good source of choline Eggs is a good source of choline, which is essential for brain development and function. Choline is a nutrient that is used to produce acetylcholine, a neurotransmitter that is essential for memory and cognitive function. Studies have shown that choline can improve memory and cognitive function in both children and adults. In addition, eggs are a good source of protein, which is essential for brain development. Try to incorporate eggs into your child’s diet as a breakfast food or snack.
6. Dark Chocolate protects the brain from oxidative stress Dark chocolate is rich in flavonoids, which are antioxidants that protect the brain from oxidative stress. Studies have shown that flavonoids can improve memory and cognitive function in both children and adults. In addition, dark chocolate contains caffeine and theobromine, which can improve focus and alertness. However, it is important to note that dark chocolate should be consumed in moderation, as it is also high in sugar and calories. Try to incorporate dark chocolate into your child’s diet as a treat or a dessert.
7. Leafy Greens are rich in antioxidants Leafy greens, such as spinach, kale, and collard greens, are packed with important nutrients that can help kids stay mentally agile during exam season. They benefit your child’s cognitive function as they are rich in antioxidants such as vitamin C and beta-carotene, which can help to protect the brain from oxidative stress and improve brain function. Greens are High in fibre, which helps in regulating blood sugar levels and prevent energy crashes that can negatively impact cognitive function. Greens are also Abundant in vitamin K which is important for cognitive function. The best way to add Greens to your kids’ diet is in form of salads, smoothies, or soups. You can also sauté them with garlic and olive oil for a tasty side dish.
8. Yogurt is a great source of protein: Greek yogurt is a great source of protein, which is essential for brain development and function. It is also high in calcium, which is important for bone health. In addition, Greek yogurt contains probiotics, which are beneficial bacteria that can improve gut health. Research has shown that there is a strong connection between gut health and brain function, and improving gut health can lead to better cognitive function. Try to incorporate Greek yogurt into your child’s diet as a snack or breakfast food.
9. Avocado good source of healthy fats, including omega-3 fatty acids: Avocado is a good source of healthy fats, including omega-3 fatty acids. These healthy fats are essential for brain development and function, and they have been shown to improve memory and cognitive function in children and adults. In addition, avocado is high in fibre and potassium, which can help regulate blood sugar levels and promote overall health. Try to incorporate avocado into your child’s diet as a spread on toast or as a topping for salads.
10. Turmeric: Turmeric is a spice that is commonly used in Indian and Middle Eastern cuisine. It contains a compound called curcumin, which has potent antioxidant and anti-inflammatory properties. Studies have shown that curcumin can improve memory and cognitive function in both children and adults. In addition, turmeric has been shown to improve mood and reduce anxiety, which can have a positive impact on cognitive function. Try to incorporate turmeric into your child’s diet by adding it to curries, soups, or rice dishes.

Exam season can be a stressful time for both students and parents, and parents need to provide support and encouragement to their children during this time. 

Given the extreme competitiveness around during exam times, parents should be supportive, communicate effectively with their children and reassure them of their abilities. It encourages them to do their best and Provides a peaceful space for your child to focus with a relaxed mind. It is equally important to encourage them to take breaks to avoid burnout. This helps them prioritize their tasks and manage their time effectively. The most important aspect during exam time is to Ensure that your child is well-nourished during exam season. 

Healthy meals and snacks fuel their brain and keep them energized. It can help in keeping kids mentally agile. Foods like Fatty fish, berries, nuts and seeds, whole grains, eggs, dark chocolate, leafy greens, Greek yogurt, avocado, and turmeric are all excellent choices for promoting brain function and cognitive development in children. 

By incorporating these foods into your child’s diet, you can help to support their overall health and well-being, and give them the best possible chance for success in school and life.