Nutrition specialist Do Thi Lan from the Nutrition Unit at Tam Anh Cau Giay General Clinic states that proper nutrition helps maintain physical health, psychological well-being, and cognitive function. Here are some foods that can help students reduce stress and fatigue during exam season.

Fatty Fish

Fatty fish varieties are rich in omega-3 fatty acids (DHA, EPA), essential nutrients for brain structure and function. Consuming two to three fish meals weekly is a simple way to supplement omega-3, which helps regulate inflammatory responses, supports nervous system activity, reduces stress, and enhances concentration.

Eggs

Egg yolks contain choline, a precursor to acetylcholine, a neurotransmitter linked to memory and concentration. Choline supports brain function during learning. Additionally, eggs provide high-quality protein and B vitamins, helping maintain stable energy levels and reduce fatigue.

Whole Grains

Whole grains like oats, brown rice, and whole-wheat bread provide complex carbohydrates, which help maintain stable energy and support blood sugar control, reducing feelings of anxiety. These foods are also rich in vitamins B6, B12, and folate, crucial for brain function and neurotransmitter synthesis. A deficiency in B vitamins can lead to fatigue, reduced concentration, and mood disturbances.

Vitamin C-rich Fruits

Daily consumption of fresh fruit boosts immunity during hot weather, helping students maintain stable moods during exam preparation. Oranges, tangerines, kiwis, and strawberries are rich in vitamin C. This micronutrient plays a vital role in reducing cortisol levels, a hormone directly linked to stress. Vitamin C is a powerful antioxidant, protecting nerve cells from the effects of prolonged stress. Berries like blueberries and strawberries also contain flavonoids, which enhance neural connections and improve memory. Furthermore, oranges are rich in potassium, aiding in blood pressure regulation and reducing fatigue.

A doctor from the Nutrition Department advises a parent on a menu. *Illustration: Hai Au*

Dark Green Leafy Vegetables

Spinach, broccoli, and kale are rich in folate, magnesium, and antioxidants. Magnesium helps regulate nervous system activity and the body's stress response, promoting relaxation. A diet high in magnesium is linked to better sleep and improved mental health.

Nuts

Almonds, walnuts, and pumpkin seeds provide vitamin E, zinc, and beneficial unsaturated fats for nerve health, protecting brain cells from oxidative stress. Vitamin E contributes to maintaining cognitive function, while zinc participates in neurotransmitter regulation.

Iron-rich Foods

Iron is an essential mineral for hemoglobin production, which transports oxygen from the blood to the brain. When the brain lacks sufficient oxygen, cognitive functions such as attention, memory, and information processing are affected. Iron deficiency can lead to fatigue, reduced concentration, and less effective learning in students. Iron-rich foods like red meat, liver, and lentils should be adequately included in the daily diet.

Vitamin D-rich Foods

Vitamin D is essential for bone health, regulating nervous system activity, and maintaining a stable mood. Sources of vitamin D include sunlight and foods such as fatty fish, eggs, milk, and mushrooms.

Tryptophan-rich Foods

Milk, bananas, oats, and nuts contain the amino acid tryptophan, which is involved in synthesizing serotonin and melatonin – two hormones crucial for regulating emotions and sleep. Students who incorporate these foods in the evening may experience improved sleep quality.

Dark Chocolate

Dark chocolate (with a cacao content of 70% or higher) contains flavonoids and a small amount of caffeine. These compounds improve blood flow to the brain, supporting concentration, memory, and information processing. Consuming dark chocolate can also stimulate the body to produce endorphins, hormones that provide a sense of well-being and help reduce stress. It is recommended to consume about 20-30 g daily to avoid excessive sugar and calorie intake, which could lead to sleep difficulties.

Turmeric

Curcumin, the active compound in turmeric, possesses potent anti-inflammatory and antioxidant properties, protecting nerve cells from prolonged stress. Curcumin can also enhance connections between nerve cells. Consuming turmeric in reasonable amounts may stimulate the production of serotonin and dopamine, reducing stress.

Yogurt

Yogurt contains beneficial bacteria that balance the gut microbiota. This microbiota is closely linked to the brain via the gut-brain axis, influencing mood and stress levels. A diet rich in yogurt, combined with fiber from vegetables and fruits, helps maintain a healthy microbiota. This, in turn, allows the body to produce beneficial metabolites like short-chain fatty acids, which have anti-inflammatory effects and regulate nervous system activity.

The brain consumes about 20% of the body's energy, requiring nutrients from various food groups. Students should eat regular meals, potentially dividing them into three main meals and one or two snacks to maintain stable energy levels. Students also need to drink enough water throughout the day, as even mild dehydration can cause headaches, fatigue, and reduced concentration. Limit fast food, sugary items, carbonated soft drinks, and caffeinated beverages. A nutritional regimen is only effective when combined with adequate sleep of seven to eight hours daily, light exercise, and a balanced approach to study and rest.

Trinh Mai