Exams are on and it is not just children who are under stress. At a time like this, what you eat can make a huge difference on how children and parents deal with the stress.
1. Vitamin B1: It keeps the nervous system healthy and is used in the biosynthesis of a number of cell constituents. It also aids memory and learning. Good sources of vitamin B1 include rice bran, wheat germ, whole wheat flour, barley, maize (dry), eggs, cow’s milk (skimmed, whole), khoa.
2. Vitamin B12: It is needed for the proper functioning of the central nervous system. It improves concentration, memory, balance and relieves irritability. Foods of animal origin like egg, lean meat, low-fat milk etc are good sources. Plant foods containing this vitamin include spirulina (blue green algae).
3. Folic Acid: It is essential for the body’s clearance of homocysteine, an amino acid that causes cognitive decline and preserves cellular health. Green leafy vegetables, broccoli, pulses, wheatgerm form important sources of folic acid.
4. Lecithin: Lecithin is a primary component of all cell membranes and helps insulate nerves. It may help improve short-term memory and prevent memory loss. Good sources of lecithin are egg yolk, soybeans, cauliflower and beans.
5. Healthy Fats: Fats found in nuts, oilseeds, cold pressed oils (olive, sesame, canola, sunflower, corn) are healthy fats. Unhealthy fats lead to formation of free radicals that can injure brain cells & hamper the functioning of neurotransmitters.