You are what you eat, and your brain is a part of you so your diet affects your brain and its performance. If you want your brain to work at its best during exam time, start eating the right kind of foods that give your brain a boost.

Foods that provide the right nourishment to the brain are those that contain fats, nutrients, water and just a little carbohydrates (or glucose). So rather than surviving on snacks, fast food, energy and soft drinks this exam season, try to eat those things that make your brain work in top gear.

Eggs

There really isn’t any excuse for you to skip eggs in your diet — it is such a versatile food that it can be cooked in so many ways and still taste great.

And it is a super food that is excellent for your whole body as one egg contains antioxidants, vitamin B12 (which helps convert glucose into energy), nutrients, protein and has less than 100 calories.

Peanut butter

Peanut butter is actually healthy food if you do not have a weight issue that requires you to stay off butter altogether. It contains healthy fats and lots of protein. Because nuts are good for you, especially during winter, so a peanut butter sandwich is a power-laden breakfast you can garb while rushing to school.

Fresh fruit

When you get a sugar craving, which you mostly likely will while studying, don’t pop in a sugar-laden cookie, have some fresh fruits instead and satisfy your urge with natural sugar.

Darker coloured fruits are rich in antioxidants, but all fruits are great. Winter is such a good time as we get lots of fresh fruits and vegetables so benefit from these bounties of nature.

Dark chocolate

Though I just told you guys to stay away from sugar, I have to add that dark chocolate has some health benefits, so you can have this.

Researchers say that it increases the flow of blood to the brain, lowers blood pressure and has antioxidants. But, like in all things, moderation is the key, so don’t overindulge!

Pumpkin seeds

Pumpkin seeds, or things like what we call ‘char maghaz’ in Urdu, are loaded with zinc and zinc is considered to improve memory and the overall health of our brain.

Dry fruits and walnuts

Dried fruits are perfect winter snacks as they are packed with vitamins and energy. Walnuts in particular are a super food fit for the brain – have you noticed it’s shaped like the brain too?

Walnuts contain alpha-linolenic acid, the plant form of omega-3 essential fatty acids and one of the few foods that contain the mood-elevating chemical serotonin.

Walnuts are also considered very beneficial for keeping the brain in top form in the elderly with memory issues.

Dark leafy vegetables

I love winter for it brings vegetable galore — all kinds and colours of vegetables, so fresh and juicy. While all vegetables are packed with the much-needed vitamins, dark leafy ones are particularly great as

they contain vitamin K, nitrates and antioxidants — all very good for our grey cells. Vitamins B6 and B12 in some of vegetables are said to improve alertness and memory.

Turmeric

Turmeric is a brain tonic as it is considered to promote brain cell repair and growth. Experts say even as little as half-teaspoon per day is all you need.

Luckily, we use turmeric in many of our dishes, but you can also sprinkle a bit of turmeric powder in milk and drink it during exams. — A.K

Published in Dawn, Young World, December 1st, 2017