We all know the stress and pressure that students suffer during exams or test time. Study!- would be the advice of many but actually Studying alone is not enough, because you need to prepare your brain for the information that it needs to absorb. Students need to eat the right food which will help boost their mental health. So what do studenrs need to eat during exams period?
We suggest the most essential ones:
Since our brains are made up largely of fat and our bodies cannot manufacture essential fatty acids, we have to rely on a diet rich in omega-3s to meet our daily needs. So its better to consume fish such as wild cold water fishes (e.g., salmon, herring, sardines and mackerel), seaweed etc.
The primary source of energy for the brain is glucose, which comes from carbohydrates. Complex carbs release glucose slowly, helping us feel full longer and providing a steady source of fuel for the brain and body. Healthy sources of complex carbohydrates include whole-wheat products, bulgur, oats, wild rice, barley, beans and soy.
Popeye was on to something with a diet high in spinach. Leafy greens such as spinach, romaine, turnip and mustard greens, and broccoli are high in folic acid, as are beets and lentils. Deficiencies in folate as well as other B vitamins have been linked with higher rates of depression, fatigue and insomnia. Broccoli also contains selenium, a trace mineral that plays an important role in our immune system functioning, reproduction and thyroid hormone metabolism.
-Yogurt with Active Cultures
Fermented foods, such as yogurt with active cultures, and certain pickled vegetables, contain probiotics (healthy bacteria) which have been shown in studies to reduce anxiety and stress hormones.
Dear students, these are some foods that you better consume when you are studying. Are you thinking about recipes, how to cook each of them? All right, then distract yourselves from studying for Just a moment and have fun with cooking these recipes.
The ingredients that you need are:
- 4 boneless, skinless salmon fillets
- 2 tbsp Thai red curry paste
- thumb-size piece fresh root ginger, grated
- 1 tsp soy sauce
- 1 bunch coriander, half chopped, half leaves picked
- 1 tsp vegetable oil
- lemon wedges, to serve
How to cook: Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
For the mental healthy lunch we chose for students: Italian Bulgur Bowl to accompany the salmon bulgur and which is easy to cook:
2 teaspoons balsamic vinegar
1 teaspoon cold-pressed olive oil
1⁄4 teaspoon dried basil or oregano
Freshly ground black pepper
1 1⁄2 cups baby arugula
1⁄3 cup cooked bulgur
1 low-fat mozzarella string cheese
2 ounces precooked all-natural grilled chicken breast strips, diced (about 1⁄2 cup)
1 jarred roasted red pepper
How to cook it:
- Combine the vinegar, oil, and basil in a small bowl. Season with salt and pepper.
- Place the arugula, bulgur, cheese, chicken, and red pepper in a serving bowl. Toss with the dressing.
What about a spinach soup?
- 25g butter
- 1 bunch spring onions, chopped
- 1 leek (about 120g), sliced
- 2 small sticks celery (about 85g), sliced
- 1 small potato (about 200g), peeled and diced
- ½ tsp ground black pepper
- 1l stock (made with two chicken or vegetable stock cubes)
- 2 x 200-235g bags spinach
- 150g half-fat crème fraîche
How it is cooked:
- Heat the butter in a large saucepan. Add the spring onions, leek, celery and potato. Stir and put on the lid. Sweat for 10 minutes, stirring a couple of times.
- Pour in the stock and cook for 10 – 15 minutes until the potato is soft.
- Add the spinach and cook for a couple of minutes until wilted. Use a hand blender to blitz to a smooth soup.
- Stir in the crème fraîche. Reheat and serve.