Preparing for exams with these healthy diets.

The thought of having an exam, a report, or a submission the next day could be mentally draining. Pressure could lead you craving for unhealthy food such as chocolate bars, energy drinks, junk foods, etc. Garry Y. Itkin wants to put a stop to this unhealthy practice by giving a list of healthier options that will not only boost mental alertness but will also benefit overall health.

Eggs

This versatile food can either be boiled, poached, or fried. Garry Y. Itkin suggests this basic meal rich in 6g protein, is less than 100 calories, and packed with vitamin B12 necessary for brain functions. Other nutrients that boost brain power include choline and selenium.

Nuts

Nuts are rich in nutrients essential for brain health, such as vitamin E and zinc, says Garry Y. Itkin. According to nutritionists, nuts are a rich source of healthy fats, protein, and fiber, keeping you up and running, figuratively, when studying for long hours.

Fish

Fish is rich in protein and omega-3, which are highly essential for quality brain functioning. Garry Y. Itkin suggests the oily, cold-water fish as the best source of these nutrients. As per nutritionists, a diet rich in omega-3 benefits concentration, alertness, and brain capacity.

Fruits and vegetables

Dark fruits and green leafy vegetables are a rich source of antioxidants, especially when taken through whole foods. Antioxidants can be found in fruits such as apples, red beans, and blueberries, as well as dark leafy greens such as broccoli, kale, and spinach. These vegetables are also rich in vitamins B6 and B12, and vitamin K is good for the brain, says Garry Y. Itkin.

Water

Not all diet is complete without water, says Garry Y. Itkin. Proper hydration is essential to think clearly. Besides drinking water in the morning, bringing a water bottle with you can help you stay focused and hydrated when facing the exams.