A food expert has raved about a number of ‘A* foods’, claiming they’re perfect for pupils heading back to school.
Millions of teenagers across the country will be riddled with nerves this month as they flock back to school for another year of classes, tests and GCSEs. But nutritional scientist Toral Shah at Wiley’s Finest claims that knowing what to eat can help more than we may realise – bringing the prospect of an A* even closer.
“After a summer of relaxed fun, returning to school can be challenging for a significant proportion of children,” she said. “It’s important for children to have sustained energy throughout the day.
“Your brain plays a vital role in your ability to concentrate, process information, and maintain focus – so it’s crucial to nourish it for optimal performance.”
First, Shah recommends a ‘nutritious breakfast’ to kickstart every school day right. While students may be tempted by sugary cereals or chocolate spreads, she instead recommends yoghurts, eggs, nuts and even cottage cheese.
This paired with ‘slow-release carbohydrates’ like fruits, beans or wholegrain bread will encourage energy levels to stay constant throughout the day. She added: “You could also try combinations like porridge with Greek yoghurt, berries and nuts, eggs and sourdough toast with avocado, or grilled mushrooms or tomatoes, or a chia pudding.
“Healthy snacks also follow the same principles with a source of slow release carbohydrate, protein and healthy fats… Keeping children off of energy drinks is also important.
“According to a literature review from 2017, consuming caffeine in small amounts can enhance cognitive function, specifically alertness and focus. However, the review acknowledges conflicting evidence on the positive effects of habitual caffeine usage and suggests that regular use may diminish the potential benefits for cognitive function.”
Moving on to lunch and dinner, Shah recommends fish like tuna, salmon and sardines, which are all packed with Omega-3 fatty acids. Dubbed as the ‘healthy fats’ these components not only benefit your heart and immune system, but bolster your brain too.
Shah continued: “Omega-3 fatty acids play a crucial role in brain processes, particularly in attention and memory. These healthy fats can be found in oily fish like sardines, tuna, and salmon.
“Additionally, B vitamins have been linked to various cognitive function, though scientists are still researching how exactly they affect the brain. Some studies suggest that eating more vitamin B rich foods (such as eggs, milk, meat, fish, oats) or folate rich foods such as dark leafy greens or supplementing with vitamin B could potentially enhance focus and attention.”