Contents:
- Medical Video: EXAM KI TENSION | Moral Story for Kids | 10 Tips for exams | Kids during exams
- List of nutrients and vitamins needed by children during the school exam period
- 1. Vitamin B1
- 2. Vitamin B12
- 3. Vitamin B6
- 4. Folic acid
- 5. Vitamin E
- 6. Vitamin C
- 7. Omega-3 fatty acids
- 8. Water
- 9. Iron
- Tips to meet the nutritional adequacy of children during school examinations
- 1. Eat regularly
- 2. Get enough rest
Medical Video: EXAM KI TENSION | Moral Story for Kids | 10 Tips for exams | Kids during exams
Adequacy of child nutrition must be considered every day. But especially during the school exam, children need additional nutrition to stay healthy and focus on the exam. Therefore, in addition to increasing the time to study and prepare mentally, children also need to eat healthy food during the exam. There is nothing wrong if you pay more attention to the food your child eats.
List of nutrients and vitamins needed by children during the school exam period
Here are some of the vitamins that the child's brain needs and the effects of these vitamin deficiencies on their performance at school.
1. Vitamin B1
Vitamin B1 plays an important role in delivering nerve cell impulses. Vitamin B1 deficiency can affect mental conditions, learning ability, energy, the body's ability to deal with pressure, and memory in people with Alzheimer's disease. Vitamin B1 can be found in nuts, meat, yeast, and cereal seeds.
2. Vitamin B12
Vitamin B12 plays a role in the formation of myelin, the protective layer of brain nerve fibers. This vitamin for the brain is useful for protecting the brain from nerve damage, memory loss, decreased mood, and mental decline. Vitamin B12 can be found in beef, lamb, fish, poultry, and pork.
3. Vitamin B6
Vitamin B6 plays a role in producing serotonin and dopamine which maintain the child's mood and alertness when doing school exams. Vitamin B6 is found in kale, cauliflower, radishes, mustard greens, tuna and garlic.
4. Folic acid
Folic acid deficiency can reduce children's memory and focus abilities. Folic acid also helps reduce levels of amino acid homocysteine in the blood which causes damage to brain cells. Folic acid can be found in green vegetables, nuts, fruits, and whole-grain cereals.
5. Vitamin E
Vitamin E can increase the ability of the brain and also balance the mood of children so that they avoid excessive stress. Vitamin E deficiency causes the body to lack its ability to fight free radicals that can damage body cells and cause various brain disorders, such as degenerative Alzheimer's disease.
Almonds, hazelnuts, wheat flour, corn oil, and green vegetables, are some examples of foods that have both types of tocopherols from vitamin E, which are antioxidants that are useful against free radicals.
6. Vitamin C
This vitamin is an important antioxidant that can protect the brain from free radicals. This vitamin is believed to also be able to help increase a child's immunity during the school exam so that his body is not fastdrop it. Some of the sources of vitamin C that you can consume are broccoli, oranges and strawberries.
7. Omega-3 fatty acids
Omega-3 is an important nutrient in brain development. Lack of omega-3 fatty acids is thought to cause a decrease in brain cognitive function and increase the risk of mental disorders, such as depression, bipolar disorder, dyslexia, ADD (attention deficit disorder), and schizophrenia. Omega-3 fatty acids are found in salmon, kiwifruit, flaxseed, and walnuts.
8. Water
The body depends on water to function properly. Water in the body functions the oil bath for the engine. If you don't drink enough water throughout the day to fill in lost fluids, your brain will suffer the consequences. Not drinking enough water can cause fatigue and headaches. This is the last thing your child wants during the school exam. Make sure the child continues to get plenty of water so he can learn with a clear mind and stay productive.
9. Iron
Iron is an element that plays a role in the production of hemoglobin, the red pigment carrying oxygen in the blood, and myoglobin (the pigment that stores oxygen in the muscle). Iron deficiency can cause children to get anemia. As a result of anemia, children will tend to feel tired, weak, and easily stressed during the school exam period.
Tips to meet the nutritional adequacy of children during school examinations
1. Eat regularly
Regular and healthy eating will make your child's body and brain filled with nutrients that are important for school exams. The brain needs energy from food to work efficiently. The most important meal hour when going to the exam is breakfast.
If your child skips breakfast when going to school exams, your child will feel hungry during the exam so that it will reduce the focus. Eating healthy foods at breakfast is a combination of fiber, protein and calcium. Fruit, milk and wheat are good menus for breakfast.
Enough of the nutritional needs of the various food sources mentioned above. Don't forget to also make sure the child drinks enough water and gets a healthy snack. Some examples of healthy snacks are bananas with peanut butter or baked potatoes with cheese.
2. Get enough rest
Facing an exam might make your child tired and stressed because they have to study all the exam material. It will even make your child sleep late and like to forget about eating time.
Lack of rest will make it difficult for your child to understand the material that has been learned. Although the test material is very much and your child must learn everything, but still remind your child to take a break. So that the next day when you are going to the exam, your child is not exhausted and even lost focus.
