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Nutrition for students is always a concern for parents as they prepare for important exams. However, the importance of supplementing nutrition after a stressful period often goes unnoticed, even though it is equally crucial. This is the phase that helps restore health and energy in the most complete way. In today’s article, Kamereo will introduce some simple yet highly nutritious meals for Students after the Exam Season.
First of all, to choose scientifically balanced meals, parents and young people need to understand the energy needs at this age. On average, boys aged 16-18 require a minimum intake of 2,980 kcal/day, while girls need 2,240 kcal/day. In addition, vitamins and minerals help optimize the effects of nutrients, aid in the conversion of nutrients from food into energy, amino acids, and essential fatty acids, and synthesize the body’s nutrients and transmit nerve impulses.
1. Pumpkin Soup with Peanut:
Ingredients: Peanuts, Pumpkin, Coriander, Minced Garlic, Seasonings.
Pumpkin is considered a “brain elixir” due to its content of glutamic acid, which is essential for brain function. It plays a vital role in supporting metabolic reactions in nerve cells, enhancing learning ability, and memory retention. Moreover, pumpkin is rich in tryptophan, an essential amino acid synthesized from protein, which is involved in the production of serotonin, a chemical component that uplifts mood, combats nervous fatigue, and mental exhaustion. Peanuts also contribute to preventing heart disease by reducing cholesterol levels. They can inhibit the formation of small blood clots and reduce the risk of heart attack or stroke.
2. Stir-Fried Shrimp with Broccoli:
Ingredients: Broccoli, Fresh Shrimp, Minced Garlic, Seasonings, Carrots (optional).
Broccoli contains various essential nutrients for the body. It provides vitamins, minerals, and good dietary fibre. Vitamins C, K, A, B9, and minerals such as potassium, phosphorus, and selenium supplement energy for the body. Similar to pumpkin, broccoli is excellent for eye health and enhances visual acuity. For late-night study sessions that may cause skin deterioration, this food also helps maintain a beautiful complexion. Additionally, it supports bone health, prevents cardiovascular diseases, and stabilizes blood sugar levels.
3. Steamed Egg with Mushrooms:
Ingredients: Chicken Eggs, Minced Meat, Straw Mushrooms, Scallions, Seasonings, Shiitake Mushrooms (optional).
Compared to conventional cooking methods, steamed dishes retain the maximum nutritional value because they only come into contact with steam and are not directly exposed to heat. For those engaged in mental activities, eggs are an excellent food as the egg yolk is rich in acetylcholine, an important neurotransmitter involved in many brain functions. Straw mushrooms are nutritionally rich, containing calcium, iron, phosphorus, vitamins A, B1, B2, C, D, PP, and other trace elements.
4. Chicken Broth:
Ingredients: Chicken Breast, Chicken Bones, Dried Basil Leaves, Thyme Leaves (optional).
Chicken broth is extracted from chicken meat through cooking, boiling, or simmering the chicken bones to obtain a nutritious liquid that is easily digestible. All fats and cholesterol are destroyed, leaving behind a pure protein-rich beverage. Drinking chicken broth will make you feel more invigorated, reduce drowsiness, and improve concentration. This nutrient-rich liquid contains peptides that act on the central nervous system, enhancing memory and quick focus. Additionally, chicken broth can lower blood sugar levels as it contains L-Carnosine, which regulates blood glucose concentrations. Moreover, chicken broth contains a large amount of protein, amino acids, and peptides that improve mood and reduce anxiety.
5. Snacks:
In addition to main meals, nutrients can also be supplemented through easy-to-make snacks or desserts.
Avocado Smoothie: Avocados are rich in unsaturated fats that stimulate nerve fibres in the brain, improving brain function and information processing efficiency.
Corn Milk: Being a mineral-rich food, giving students a glass of corn milk for dinner or as a snack can boost energy and provide nutrients to the body.
Yogurt: Consuming one or two cups of yogurt daily enhances immunity and gut microbiota. To diversify the taste, fruits can be added to yogurt.
Above are some suggestions for nutritious meals for students specific to after the exam season. Parents can also consider foods rich in B-group vitamins such as B1, B3, B5, B6, B12 (found in whole grains and vegetables), vitamin C (found in fruits and vegetables), folic acid (dark green vegetables), magnesium (found in green vegetables and seeds), manganese (found in seeds, fruits, and tea), and zinc (found in oysters, fish, and seeds) to provide the body with essential nutrients through daily meals.
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