Are you one of those university students who often find it challenging to eat on time? Do you skip your meals too often and end up consuming fast foods frequently? Well, this is where you are wrong.
It is essential to maintain a healthy diet with well-balanced nutrition to be able to cope up with university pressure, and stress of performing better in the classroom. A balanced diet not only fuels you up for the next day but also helps you in focusing and absorbing the lessons taught in the classroom efficiently.
Fret not! We have compiled a list of 10 wonder food items which would complete your diet and keep your mind and body healthy.
1. Oily Fish, Nuts, and Seeds
Include fishes like salmon, trout, mackerel, sardines, and the like in your daily diet. This is because they are rich in Omega-3 fatty oils and are a must-have food item for the brain to function healthily.
Your body can’t produce Omega-3 fatty oils and its deficiency can cause severe fatigue and poor memory which can pose a real problem for students.
If you don’t prefer fish in your diet, you can consume linseed oil, soybean oil, pumpkin seeds and walnuts which are also the great sources of Omega-3 fatty oil.
Walnut is also enriched with minerals and nutrients that keep your heart healthy, promote blood flow and deliver oxygen to the brain.
According to recent studies, consuming berries is found to decrease the rate of mental deterioration. This is because blueberries are rich in antioxidants which help your body to keep the free radicals under control.
Additionally, they are also rich in Vitamin C and enhance your immunity power and mental agility, thus helping you to fight against contagious diseases and lead a healthy lifestyle.
Berries also contain healthy sugar-rich glucose content that improves the alertness and develops the focusing ability which will ultimately help you to remain attentive in the classroom.
3. Whole Grains
If you want to achieve overall wellness, then whole grains is another must-have food item that every student must include in their diet.
Whole grain is said to be the brain’s best source of energy because the complex carbohydrate content in whole grains digests slowly and releases glucose over a longer period.
Thus, consuming whole grains will allow you to preserve energy for a longer period. This comes in handy when you are required to write lengthy test papers and exams.
Another benefit of whole grains is that it keeps your cholesterol level in check and improves the blood flow to the brain and other organs of your body.
Moreover, whole grains are a satisfying way to add healthy calories and energy that is required to perform daily tasks without getting tired easily.
Eggs are a source of high-quality protein. They are known as super foods for brain development because of their high protein and nutrient content that helps you to focus and concentrate better. Eggs also improve your performance in studies, assignments or even football matches.
The egg yolk is a storehouse of vital minerals, vitamins, and antioxidants which help in the memory development. This protein-carbohydrate combo diet is a complete food item that should be present in every student’s daily diet chart to face classroom challenges.
5. Dairy Products
Dairy products are packed with protein and vitamin B which are essential for brain-tissue growth and development. They also enhance the functionality of neurotransmitters present in our body and help enzyme-secreting organs to work properly.
The fat content found in dairy products is much essential in terms of brain health improvement. It also helps to keep the brain cells active and in good form for proper sending and receiving information.
Oats are loaded with vitamin E, B-vitamins, potassium, and zinc that act as an excellent energy provider for the brain that every student need at first place in the morning.
Oats are a good source of fiber that helps to maintain a healthy weight and keeps a check on blood sugar levels and cholesterol.
Thus, it is highly recommended to consume oats in breakfast as oats are whole grain that provides your brain and body with a steady flow of energy and prepare you for the long day ahead.
7. Dark Green Vegetables
We all know the benefits of Spinach, asparagus, broccoli, and Brussels sprouts which fall under the category of dark green veggies. They are full of folate and vitamins which are essential for the overall brain development.
Spinach is loaded with important nutrients such as Vitamin A, C, and K as well as iron, calcium, potassium, and magnesium which lowers the risks of getting dementia later in life.
These veggies are also packed with antioxidants and other things that facilitate the growth of new brain cells, thus helping you out in your studies.
Yoghurt contains probiotics (good bacteria) that help to keep the human guts healthy. Consuming 1 cup of yoghurt daily provides the daily requirement of calcium along with the recommended quantity of phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein which is essential for every student to keep their overall muscles and bones healthy.
You can also choose to consume Greek yoghurt which is an even bigger source of high protein. However, it is highly recommended to stay away from flavored yoghurt as it contains high sugar content with low nutrition value.
Beans are a good source of protein, complex carbohydrates, and fibers. They also contain a lot of other essential vitamins and minerals which act as an excellent food for the brain.
Its fiber content gets digested slowly and provides energy throughout the day which, in turn, helps to keep a student’s thinking level at peak for a long time.
Beans are also enriched with Omega-3 and high-quality protein which is very important for proper brain growth and development
Fruits are considered to be the perfect food item for students as they can be consumed anywhere whether you are on the go or in between class breaks. They are enriched with healthy sugars that provide the recommended carbs and maintain a steady energy-flow all day.
In particular, bananas are rich in potassium and iron. Whereas oranges are good sources of vitamin C which is crucial for our body to enhance the production of white blood cells and antibodies to fight off infections.
Students always need to work hard to prepare for projects, exams, and sports and their performance solely depends on how healthy they are.
Thus, in addition to hiring the best tutor for your studies, it is highly recommended to focus on your nutrition requirements to perform well in your exams.