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Feed your mind

If you have stressed out kids to care for, or need a mental boost yourself, find out what to eat and what to avoid in order to stay alert

Are we what we eat? More and more studies suggest a strong link between what we put into our bodies and how it makes us feel and think. Maintaining good mental and physical health is always important but there are times when you need to push yourself further than normal. For young people facing exams, the pressure can be enormous - you need to give them as much support as possible for them to perform at their best. Certain foods can help you do that. There is no magic formula but a little common sense when providing meals and snacks will help them cope with the challenges ahead.

Feel-good foods
B vitamins
Zinc
Omega
Fruit and herbs
Healthy eating tips
Brain-boosting recipes
Quick food fixes

Feel-good foods
There are certain foods that can be termed 'feel good' foods (and we don't mean chocolate cake). These contain a substance called tryptophan, which produces the naturally occurring chemical serotonin in the brain. Your serotonin level has a direct effect on mood and behaviour. If levels get too low, the imbalance can result in hyperactivity, anxiety and depression, which will inhibit concentration. The best way to keep that balance is to eat foods rich in tryptophan and there are plenty to choose from. Chicken, turkey, fish, bananas, pineapples, plums, eggs, nuts, avocados, cheese, cottage cheese, milk, beans, peas and soya all help to boost the production of serotonin. There are also smaller amounts of tryptophan found in bread, potatoes, rice and cereals.

There are other foods that temporarily provide a serotonin boost but which aren't recommended as the affect is so short-lived. These include sugary treats like biscuits and chocolate, caffeine, refined carbohydrates such as crisps and other processed foods and alcohol. These have momentary effects but lead to cravings and binge eating as serotonin levels fluctuate. It's much better to keep the level in balance by eating sensible foods little and often, especially when facing a stressful situation like exams.

B vitamins
B vitamins play an important role in brain function. Vitamin B6 (Pyridoxine) helps to convert tryptophan into serotonin and is found in chicken, pork, liver and kidney, fish, nuts and legumes. Thiamine, or vitamin B1 helps build and maintain healthy brain cells. You'll find thiamine in bread, rice, pasta and pork. Folic acid is also an essential 'brain food' and is found in bananas, orange juice, strawberries, melons, lemons, green leafy vegetables, dried pulses and cereals.

Zinc
Zinc is a mineral that helps keep the senses sharp, as well as encouraging a healthy immune system. It is critical for proper growth and development in children. You'll find zinc in sunflower seeds, peanuts, red meat and oysters.

Omega-3 fatty acids
Omega-3 fatty oils found in fish like salmon and mackerel can help stave off depression, a common side effect of the exam season. Recent research also revealed that Omega-3 is excellent for improving concentration and energy levels. Omega-3 also plays an important role in the reduction of heart disease and other ailments. NOTE: The Food Standards Agency recommends that women and girls who intend to have children limit themselves to 2 140-gram portions of oily fish per week, to minimise exposure to PCBs and dioxins found in the fish.

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