Nutrition and Diet Specialist Özden Örkcü gave advice on nutrition before the High School Entrance Exam (LGS) to be held on Sunday, June 6th.
Legumes, red meat, sunflower seeds to protect the mind from stress
Noting that B group vitamins protect our minds against stress, fatigue and panic, Özden Örkcü said, “In vitamin B deficiency, results such as low concentration, forgetfulness and learning difficulties, weakening of intelligence and memory performances occur. Legumes, red meat, sunflower seeds, fish, yogurt, milk, cheese, green leafy vegetables, chicken meat, peanuts, bananas, melons, broccoli, spinach, tomatoes, eggs, melons and artichokes are rich in group B vitamins. It is known that vitamin B strengthens strong communication from the nervous system to brain functions and strengthens memory as well as consciousness.” said.
Green leafy vegetables should be consumed for brain health
Pointing out the importance of folic acid for brain development, Özden Örkcü said, “The effects on brain development and intelligence are followed from the mother’s womb. Folic acid deficiency can cause mental retardation. It’s kind of like brain food. We can easily meet the need for folic acid by consuming green leafy vegetables and fruits, especially rice.” he said.
Omega 3 strengthens memory
Noting that there are components called DHA and EPA in omega 3, that is, fatty acids, Özden Örkcü said, “These components play an active role in regulating brain functions, improving intelligence and strengthening memory. According to a study conducted in Australia, it was shown that children who regularly consumed Omega 3 for 6 months got better results in memory tests than others. It is found in foods rich in omega 3 fatty acids such as sardines, tuna, salmon, dark green leafy vegetables, flaxseed.” said.
Protein must be consumed!
Özden Örkcü listed his other recommendations as follows:
“Consuming adequate amounts of protein allows for reduced sleepiness and full use of energy. Fish, meat, eggs, hazelnuts, peanuts and walnuts are high quality protein sources and the fatty acids they contain are very important in terms of feeding the brain vessels. While studying; Instead of foods such as sugar and sugary foods, chips, nuts, carbonated drinks, biscuits, crackers, etc., milk, yoghurt, milk desserts, cheese between bread, freshly squeezed fruit juices, fresh fruits and vegetables and dried fruits should be preferred.”
Pay attention to gas-forming and fibrous foods!
Stating that one should be careful in consuming gas-producing foods such as legumes and foods with high fiber and fat content the day before the exam, Özden Örkcü said, “With the increase in the level of adrenaline during the exam, our digestive system starts to work more and it causes us not to worry if I will need a toilet during the exam. . Any food that the body is not accustomed to should not be consumed before the exam. It can increase the risk of stomach and digestive system problems during the exam.” warned.
You must have breakfast on the morning of the exam.
Stating that breakfast must be eaten on the morning of the exam, Özden Örkcü said, “Just do not consume heavy foods for breakfast. The habit of having breakfast regularly should be gained and breakfast should be eaten on the exam day. Since our body and brain urgently need energy to start the day after starving all night long, if breakfast is not provided; attention gets distracted more quickly, headaches and fatigue occur.” he said.
How should a healthy breakfast be?
Özden Örkcü has a breakfast that provides sufficient energy and nutrients; Stating that milk, freshly squeezed fruit juice should be accompanied by cheese and eggs, he said, “It should contain foods from four food groups such as a few slices of bread, molasses tahini, olives, tomatoes, green peppers, cucumbers, parsley or fruit. Another miracle that strengthens memory is apple peel. Antioxidants in apple peel are a protective shield against Alzheimer’s and memory loss. One apple should be consumed every day. For our students who will prepare for the exam, freshly squeezed apple-carrot juice, 1 boiled egg and 2-3 walnuts should be a must for breakfast.”
Sugary foods cause relaxation!
Pointing out that there are false beliefs among the public that sugar and sugary foods increase attention and perception, Özden Örkcü said, “However, these carbohydrate-rich foods cause relaxation on the contrary. Before and during the exam, instead of these, foods such as raisins, plums, figs or fresh fruits and vegetables rich in vitamins A and C should be preferred. Carrots stimulate the brain metabolism, increasing the ability to remember. Since the carrot has enzymes that revitalize the metabolism of our brain, it activates the brain’s metabolism and activates the ability to remember. Also, pineapple, ginger, cumin, avocado and spices are very effective in learning. Another feature of ginger and cumin is that it allows the brain to generate new ideas.” said.
Fatty and salty foods make you thirsty
Özden Örkcü also stated that fatty and salty foods should be avoided during the exam, which will cause thirst, and concluded her recommendations as follows:
“In addition to water consumption in the exam, it should not be forgotten that freshly squeezed fruit juice will both meet the need for fluid and increase concentration. Drinks containing caffeine can cause the release of adrenaline, thereby increasing the stress level. For this reason, it is important to limit daily consumption to a maximum of 2 cups of coffee/tea. Apart from this, excessive consumption of tea and coffee may increase your toilet need during the exam due to its diuretic effect. Bring water with you when you take the exam. Your mouth may be dry from time to time from excitement. For this reason, it would be good to take a pet bottle of water with you.”