The healthy way to better marks

refined starches,which have been associated with insulin resistance and weight gain,are found to impair memory. Dietary components that have effects on cognitive ability include lipids,vitamins,minerals,anti-oxidants including vitamins A,C & E,flavonoids,lecithin and choline. Iron deficiency and anaemia are associated with lowered performance.

A study conducted in about 800 children in Australia supplemented with omega-3 fatty acids and micro-nutrients (iron,zinc,folate and vitamins A,B6,B12 and C) in a drink mix reported higher scores on tests that measured verbal intelligence,learning and memory after 6 and 12 months.

Omega 3 fatty acids are found in fish,flaxseeds,mustard oil,mustard seeds,chia seeds,walnuts,butternuts,kiwi,green leafy vegetables,urad dal,rajma,soybeans,lobia and bajra.

Anti-oxidants and flavonoids are known to reduce cell damage. Anti-oxidants include vitamins A,C,E and alpha lipoic acid. Vitamin A can be obtained from yellow & orange coloured fruits and vegetables including papaya,pumpkin,carrots,mango and green leafy vegetables.

Adequate levels of Vitamin C are needed for optimum brain function,while low Vitamin E levels have been associated with poor memory and performance,particularly in older individuals.

Flavonoids are found in fruits,green tea,cocoa,dark chocolate,beans and ginkgo biloba (brahami). Curcumin — found in turmeric — is protective for the brain. Low doses of caffeine too have been found to improve mood,alertness and cognition.