Expert Recommendations on Proper Nutrition Before the YKS Exam

Millions of students eagerly awaiting the YKS exams have only days left, and one of the most important issues to pay attention to is nutrition. Experts emphasizing the importance of consuming the right foods before exams on both physical health and concentration are advising university candidates to have breakfast on the morning of the YKS exam and to avoid consuming foods they are not accustomed to. Özden Örkçü, Nutrition and Dietetics Specialist at Üsküdar Üniversitesi NPİSTANBUL Brain Hospital, has provided important warnings to university candidates regarding proper nutrition before the YKS. Stating that if you do not have a regular sleep pattern, you must adjust yourself within the last week to wake up comfortably on exam day, Özden Örkçü said, "Taking the exam without sleep can both damage your morale and prevent information from being remembered." Nutrition and Dietetics Specialist Özden Örkçü explained the points to be considered before the YKS as follows:

You Can Reduce Stress with B Vitamins

"B group vitamins protect our mind against stress, fatigue, and panic. When they are insufficient, decreased concentration, forgetfulness and learning difficulties lead to weakening of intelligence and memory performance. Dried legumes, red meat, sunflower seeds, fish, yogurt, milk, cheese, green leafy vegetables, chicken, peanuts, bananas, melons, broccoli, spinach, tomatoes, eggs, melons and artichokes are rich in B group vitamins. It is known that B vitamins establish strong communication from the nervous system to brain functions and strengthen memory as well as consciousness.

Folic Acid for Brain Health

Folic acid is also very important for brain development. Its effects on brain development and intelligence have been monitored since the womb. Folic acid deficiency can cause intellectual disability. We can call it a kind of food for the brain. Especially by consuming green leafy vegetables and fruits, and rice, we can easily meet our folic acid needs.

Omega 3 for a Strong Memory

Omega 3, that is, among fatty acids, contains components we call DHA and EPA. These components play an active role in regulating brain functions, developing intelligence and strengthening memory. According to a study conducted in Australia, children who consumed Omega 3 regularly for 6 months showed better results in memory tests compared to others. Omega 3 fatty acids are found more in foods such as sardines, tuna, salmon, dark green leafy vegetables and flax seeds.

Protein-Based Nutrition

Consuming adequate amounts of protein reduces drowsiness and allows energy to be used completely. Fish, meat, eggs, hazelnuts, peanuts and walnuts are quality protein sources, and the fatty acids they contain are very important for the nutrition of brain vessels.

Consume Fresh Fruits Instead of Sugary and Acidic Foods

While studying; instead of sugar and sugary foods, crisps, dried nuts, carbonated drinks, biscuits, crackers and similar foods; milk, yogurt, milk-based desserts, cheese sandwiches, freshly squeezed fruit juices, fresh fruits and vegetables and dried fruits should be preferred.

Be Careful with Gas-Forming and High-Fiber Foods

"One day before the exam, caution should be exercised in consuming gas-forming foods such as dried legumes, and foods with high fiber and fat content," says Nutrition and Dietetics Specialist Özden Örkçü,

Be Careful with Foods Your Body Is Not Accustomed To

No food that your body is not accustomed to should be consumed before the exam. It can increase the risk of experiencing stomach and digestive system problems during the exam."

Have Breakfast on Exam Morning

"Do not consume only heavy foods at breakfast. The habit of having regular breakfast should be developed and breakfast must be eaten on exam day. Since our body and brain need energy urgently to start the day after fasting all night, if breakfast is not eaten; attention becomes more easily distracted, headaches and fatigue occur," he warned.

A Healthy Breakfast

Another miracle that strengthens memory is apple peel. The antioxidants found in apple peel are a protective shield against Alzheimer's and memory loss. At least one apple should be consumed every day. For our student friends preparing for the exam, freshly squeezed apple-carrot juice along with 1 boiled egg and 2-3 walnuts should be a must at their breakfasts.