What foods should children eat to improve their brain and memory when studying for exams?

Ms. NHL, 42 years old, in Thu Duc City, said that her child is focusing on studying for the second round of the competency assessment exam. Seeing her child going to school and studying hard, she said that there was nothing she could do to help her child other than cooking nutritious dishes for her child to help her study well.

So what foods will help children nourish their brains, remember longer, and have the ability to concentrate on studying?

The brain needs nutritious food

Doctor Nguyen Kim Ngan, Department of Examination, Ho Chi Minh City Hospital of Traditional Medicine, said that during the time children study for exams, they often have to concentrate highly, try to remember as much information as possible, and apply maximum knowledge to solve exercises.

This can cause nervous tension, brain inhibition, fatigue, lethargy, forgetfulness...

The brain is an organ with very high metabolic and nutritional needs. On average, the brain consumes 20% of a person's daily caloric intake, about 400 calories per day.

It consists of 60% fat and contains high concentrations of cholesterol and monounsaturated fatty acids like Omega 9, polyunsaturated fatty acids like Omega 3, 6.

Omega 3, 6, 9 fatty acids are an integral part of nerve cell membranes and influence a number of essential processes in the central nervous system.

More specifically, they regulate neurotransmission, influence gene expression, directly influence neuron formation and survival, help improve memory and reduce depression.

Omega 3, 6, 9 fatty acids act as antioxidants and have anti-inflammatory properties. DHA and EPA are two fatty acids in the omega 3 group that are very important for human health, especially the structural components of the brain and retina, DHA accounts for 90% of the total amount of fat in the brain. EPA reduces cholesterol and triglycerides in the blood, reducing the risk of atherosclerosis.

Foods rich in Omega 3, 6, 9 such as fatty fish, oily fish such as salmon, mackerel, sardines, herring, anchovies, catfish, basa, oysters... are especially rich in EPA and DHA.

There are also plant foods such as avocados, chia seeds, walnuts, flax seeds, soybeans, peanut oil, sunflower.

In contrast to the beneficial effects of diets rich in omega-3 fatty acids, epidemiological studies indicate that diets high in trans fats and saturated fats adversely affect cognition.

Saturated fats are found in foods such as beef, pork, chicken, dairy products such as whole milk, butter, cheese, cream, or in vegetable oils such as coconut oil, palm oil. Trans fats are found in canned, processed foods, and fast foods.

Alpha lipoic acid, found in meats such as kidney, heart, liver and vegetables such as spinach, broccoli and potatoes, has been shown to improve memory loss.

Vitamin E, or α-tocopherol, has also been implicated in cognitive performance, with decreased serum vitamin E concentrations associated with poor memory performance in adults.

Vitamin E is abundant in vegetable oils, nuts, green leafy vegetables, and fortified cereals, and has been shown to prolong life and improve mitochondrial function and neural activity.

Another substance that is very good for the brain is curcumin in turmeric. This substance has been proven to reduce memory loss and is a good anti-aging agent for the brain.

Need exercise and enough sleep

Certain nutritional deficiencies, such as vitamin B12, B9 (folate), and zinc, can cause symptoms of depression and dementia such as depressed mood, fatigue, cognitive decline, and irritability. Foods to include include: oysters, mussels, clams, salmon, beef, eggs, milk, beans, whole grains, etc.

Vitamin A should not be omitted from children's daily diets, because vitamin A helps keep eyes sharp, healthy and protects brain cells. Foods that are orange, red or dark green will have a lot of vitamin A such as carrots, pumpkins, tomatoes, oranges, tangerines, papaya, or in liver, eggs, milk...

Scientific studies show that the combined effects of a healthy diet and exercise can affect cognitive ability.

In addition to its overall health benefits, exercise enhances learning and memory, helps combat aging-related mental decline, enhances mental capacity in young adults, and facilitates rehabilitation after brain injury or disease.

Exercise has also been shown to be effective in reducing the harmful effects of unhealthy diets, such as those high in saturated fats and sugar.

In addition, children need to get enough sleep to keep their brains active. Limit the use of stimulants such as soft drinks, tea, and coffee to stay up all night studying. They can make the brain alert immediately but easily get tired later.