Important 7 Nutrients
The seven important nutrients that must be included in diet especially during the stressful period of exams are:
- Calcium: Essential for Muscles and Bones. (Milk, Yogurt, 1 1/2 ounce hard cheese, fortified soy beverage).
- Fiber: Essential nutrient for Overall health. (Whole grain bread and cereal, whole wheat pasta, vegetables, barley and wild rice.).
- Magnesium:Essential Nutrient for Bones, Immunity & More. ( Legumes such as black beans and white beans). .
- Vitamin E: Essential nutrient to combat free radicals. (Almonds, Sunflower oil, Safflower oil, Enjoy a nut butter sandwich on a whole grain bread).
- Vitamin C: Essential for healthy immune system. (Orange juice, strawberries, Broccoli, Raw sweet red pepper).
- Vitamin A and Carotenoids: Essential nutrient for eyes. (Carrots, Sweet potato, Pumpkin, Spinach, Sweet red pepper ).
- Potassium: Essential nutrient for nerve and muscle. (White beans, yogurt, cantaloupe, spinach, orange juice).
Eat Fruits
During the stressful period of exam it is indeed difficult to spare time for cooking so the best way to fill your appetite as well as to boost energy would be to take as many fruits as you can. Fruits provide the appropriate amount of calories and boost the energy levels.
Drink at least 8-10 glasses of water
Drink at least 8-10 of glasses of water through out the day as it will help to regulate the metabolism of the body and drain excess toxic from the body through urine. Water also helps to keep fresh and active throughout the day.
Low Calorie Snacks
During the studies one may carve to chew or munch some good cookies or snacks. Therefore always buy low calorie snacks instead of rich cookies and chocolates. These include Popcorn ( whole grain), crackers, diet biscuits and cookies.)
Diet Sodas instead of soft drinks
During this period most of the people switch to soft drinks, Red bull drinks and increased amount of caffeine. Red bull drinks though boost energy at once but it is totally temporarily and daily use of the drink may produce negative effects as a person might get addict to it and the natural method of boosting energy gets lowered. Therefore students should avoid taking Red Bull Drinks frequently and switch to Diet sodas, lemon sodas to feel fresh through out the day. 2 cups of coffee or tea in a day is also harmless. Increased amount of caffeine therefore can lead to heart burn and other gastric problems.
