According to Associate Professor, Dr. Do Van Dung - Head of the Department of Public Health , University of Medicine and Pharmacy, Ho Chi Minh City, three groups of substances that are good for the brain and need to be enhanced for students preparing for exams include iron, iodine, and DHA.
Associate Professor, Dr. Do Van Dung - Photo: NVCC
To prepare for upcoming exams, students need to balance nutrition, exercise, rest and increase foods that are good for the brain.
DHA
DHA plays an important role in the formation of nerve cell membranes. Therefore, this substance supports brain development, including memory, learning, behavior, repairing damaged nerve cells, protecting vision and supporting positive emotions.
The main foods rich in DHA are oily fish such as mackerel, sardines, salmon, anchovies, herring. Eat at least two portions of oily fish a week.
Other good foods that contain ALA, a precursor to DHA and EPA: Some nuts (walnuts, pumpkin seeds, etc.); green leafy vegetables, such as kale; kale; flaxseed and canola oils.
Iron
Iron is an essential component of hemoglobin in red blood cells, which carries oxygen to the brain to meet the brain cells' energy needs. Iron is necessary for normal nerve function. Iron deficiency can lead to anemia, weakness, and poor resistance to infection.
Main foods rich in iron include red meat, liver, beans (lentils, green beans...), green leafy vegetables, and occasionally bread and cereals.
Red meat, liver, beans... are foods rich in iron - Photo: Ho Chi Minh City Nutrition Center
Iodine
Iodine is an important component of thyroid hormones, which are essential for brain development and brain function in adults. Significant iodine deficiency causes hypothyroidism, which can lead to mental retardation and severely impair brain development.
But even mild iodine deficiency during pregnancy can limit a child's brain development, leading to lower intelligence and poorer social interaction as they grow older.
Main foods rich in iodine: Seafood, meat, milk, some cereals.
In general, regarding nutrition, you should eat healthy, varied foods and drink enough water (about 2 liters of water/day); avoid foods that have negative effects on the body: too much sugar, too much fat, too sweet...
Students during exam season also need to pay attention to two more issues in eating, including: Eat easily digestible and familiar foods; pay attention to food hygiene and safety.
Get enough sleep and exercise
In addition to the above essential and brain-boosting nutrients, students need to have an active, active lifestyle.
Because physical exercise will help blood circulate well, and help you concentrate better. A healthy, active lifestyle will help students maintain a good mentality, think more positively, and develop creativity in learning.
Children also need to get enough sleep. Eight hours of sleep is ideal for the brain to rest. Good quality sleep will increase thinking ability. On the contrary, poor quality sleep will increase anxiety disorders and fatigue.
When will the exam season be less stressful?Source: https://tuoitre.vn/hoc-sinh-an-gi-de-co-duong-chat-tot-nhat-cho-mua-thi-20250303173801417.htm
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