Diet Tips for An INDIAN Student to boost memory.

Healthy Diet Tips And Plan for An INDIAN Student to boost memory..

            

"Your diet is a bank account. Good food choices are good investments"  by B.FRANKEL

              
I am writing this article on request of some my students who wants to know how to boost their memory and study output. Dear students there is no magical formula to score good in exam but hard work with right nutrition can change the game. You are studying and preparing for competitive/board exams, you need to study for long hours and with proper attention without any distractions. 

             You are reading this article that means, you are fully aware and conscious about your health and nutrition, but this time I am talking exclusively about brain. You can’t go forward to a healthy and productive life without knowing about it, lets start with requirements of brain.

There are Six requirements of brain-

Minerals, Vitamins, Omega 3 Fatty Acids, Oxygen, water and rest.

  

1-Minerals:

Minerals required by brain to help in developing neuronic connections and regulate our nervous system.

Magnesium, calcium, zinc, copper, iron, iodine, selenium, manganese, and potassium, are the Key minerals for brain health. Eat food containing these minerals.

2-Vitamins:

Both human and animal studies show that increased intake of brain-supporting nutrients improve various aspects of cognitive functioning such as learning and memory. For this reason, it is important that you ensure your brain is getting the right kind of nutrients. Here are three of the essential vitamins for a healthy brain.

Thiamine (B1), Folic acid (B9) Ascorbic acid (vitamin C)

 (Consume food that contain these vitamins)

  3- Omega 3 Fatty Acids:

Omega-3 fatty acids support synaptic plasticity and seem to positively affect the expression of several molecules related to learning and memory that are found on synapses, "Omega-3 fatty acids are essential for normal brain function. A study says that, Children who had increased amounts of omega-3 fatty acids performed better in school, in reading and in spelling and had fewer behavioral problems. consume nuts in good quantity.

4- Oxygen:

Our Brain cells are very sensitive to decreases in oxygen levels and don’t survive or function well very long without it. Oxygenating the brain well is required to promote brain healing and memory. Increased blood flow flush optimum oxygen in to brain and this can be done with NITRATES. Nitrates are a vasodilator, which improving blood flow and allowing more oxygen-rich blood to reach the brain. rooted vegetables can help a lot to fulfill your requirement of nitrates.

5- Rest:

Your mind needs to rest and recharge. Like other muscles, our brain also needs to take a break after focusing on a problem or task for a long period of time. We should not “strain” our brain as you would other muscles. You can observed  this, after a period of time, you may find that you’re unable to concentrate as well as when you began the task at hand. Take rest after each study session. 

Please Note that, I am just pretending to rest. you can do it at your study table.

  6- Water:

Water provide medium for all enzymatic reactions, drink 8 to 10 glass of water. It will help flush away the toxins and make you fresh, focused and energetic. 

avoid drink water just after any meal, it will dilute digestive juices produced in stomach.

 OK, I hope you can understand what our brain want.

lets try to full fill, it's requirements with a suitable diet plan......

TIME	WHAT YOU EAT	WHAT YOU GET
Early morning	Half glass Juice of beetroot, carrot, spinach and lemon. (make it yourself, go to kitchen, grind these vegetables, filter it through strainer, add some salt and lemon drops ) Note: if any ingredient not available then replace it with any other, that contain same nutrient.	Provide vitamins, minerals, antioxidants, omega 3 fatty acids and nitrates. This drink will make you alert and focused.
Morning	(Avoid tea/coffee) Piece of fruit and some juice/ Milk/ bred 2 slices with butter/ boiled or half fried egg (1 or 2) /mung bean or any sprouts.	Provide vitamins, minerals, fat, antioxidants, proteins, dietary cholesterol. A good Morning breakfast improve short term memory.
During school hours	(Avoid going school canteen) Roti/rice (as per your needed quantity), dal/mix veg/ any green vegetable/sambar. (Keep few soaked almonds/Dark chocolate with you to satisfy your craving.)	This fuel will maintain your Energy, attentiveness,  Concentration and motivation.
After school at home	Eat any seasonal fruit/ curd/ buttermilk/ fruit juice. (if required)	Provide proteins, carbohydrates, and some fat.
Evening	2 banana medium sized with 1 tablespoon honey, garnished with 1walnut, few pumpkin/ sunflower seeds/ cashew.  you can also take Muesli with fruits &nuts, alternatively.	Recharge your brain until night, with carbs, protein, Vitamin B6, Vitamin C, Potassium, Dietary Fiber, magnesium and folate etc.
Night (before 2 hrs. to sleep)	Roti/rice (as per your needed quantity), dal/mix veg/ any green vegetable / fish/ chicken/ sambar, salad etc. (Avoid sweet, curd and rice.) End your day with A glass of milk.	Provide everything that your body requires. It should be your major meal of the day, due to your school timing. (If there is a holiday then interchange this meal with lunch.)

Special Note: I tried my best to prepare this plan, this time i only focused on memory and study output instead of other aspect of health. Use this plan wisely. 

Feel free to mail me (munendra.bio@gmail.com) regarding any query.

THANK YOU, for reading and now it's your turn to tell me, about this article.